There’s nothing quite like indulging in a plate of creamy, comforting pasta. But what if you could enjoy all that richness without the guilt?
We’ve rounded up 13 healthy white sauce pasta recipes for dinner that are as nourishing as they are delicious.
These recipes are perfect for weeknight dinners, family gatherings, or when you simply want to treat yourself to something special.
Each one puts a wholesome spin on traditional pasta dishes, ensuring you can enjoy your favorite flavors while sticking to your health goals.
So grab your apron, and let’s dive into these mouthwatering, guilt-free pasta delights!
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[1] Garlic Butter Spaghetti with Herbs
Imagine twirling your fork into a nest of perfectly cooked spaghetti, each strand glistening with a luxurious garlic butter sauce and sprinkled with fresh herbs.
This dish is simplicity at its finest, combining the comforting taste of butter with the aromatic allure of garlic and herbs like parsley and basil.
It’s a quick meal that feels indulgent but is light enough to keep you feeling good.
What makes this recipe stand out is its minimal ingredient list and maximum flavor.
The use of whole-grain spaghetti adds a boost of fiber, while the fresh herbs not only enhance the taste but also provide antioxidants.
It’s the perfect go-to dish for busy evenings when you want something delicious without spending hours in the kitchen.
[2] Easy Creamy Parmesan Lemon Pasta
This zesty pasta brings together the sharpness of Parmesan cheese with the brightness of fresh lemon.
The creamy sauce clings to every strand of pasta, delivering a burst of flavor in each bite.
The combination of creaminess and citrus makes this dish both comforting and refreshing.
Using ingredients like light cream or even Greek yogurt instead of heavy cream can make the sauce lighter without compromising on that rich texture.
The addition of spinach or other leafy greens can boost the nutritional value, providing vitamins and minerals.
It’s a refreshing take on white sauce pasta that’s perfect for those who love a little citrus kick and want a meal that’s both satisfying and wholesome.
[3] Cream Cheese Pasta Sauce
Who knew that cream cheese could transform into such a delightful pasta sauce?
This recipe offers a velvety smooth sauce that’s rich and satisfying without being heavy.
The cream cheese melts into a luscious sauce that coats the pasta beautifully.
To keep it healthy, opt for reduced-fat cream cheese and incorporate plenty of veggies like sautéed mushrooms, spinach, or bell peppers.
The tanginess of the cream cheese pairs well with a variety of seasonings, allowing you to customize the dish to your liking.
It’s a great way to enjoy a creamy pasta while keeping things on the healthier side, making it a family favorite that’s sure to please even the pickiest eaters.
[4] White Pasta Sauce
Versatility meets flavor in this white cream sauce that’s perfect not just for pasta, but also for chicken and casseroles.
It’s a lighter alternative to traditional heavy cream sauces, using milk and a few simple ingredients like flour and butter to create a silky texture that’s big on taste.
The key to making this sauce healthy is controlling the amount of butter and using low-fat milk.
You can also add in garlic, herbs, and spices to enhance the flavor without adding extra calories.
This sauce serves as a blank canvas, allowing you to incorporate lean proteins like grilled chicken or an array of vegetables to make a balanced meal.
It’s a kitchen staple that’s both easy to make and adaptable to various dishes.
[5] 5 Ingredient Creamy Garlic Sauce
Garlic lovers, this one’s for you! This creamy garlic sauce is rich, flavorful, and incredibly easy to make.
The robust taste of garlic shines through in every bite, making it a fantastic way to add a gourmet touch to your meals without spending hours in the kitchen.
To keep it on the healthier side, the sauce can be made using olive oil instead of butter and incorporating low-fat milk or a plant-based milk alternative.
The addition of herbs like thyme or rosemary can elevate the dish further. This sauce pairs well with whole-grain pasta and can be complemented with sautéed vegetables or lean proteins.
It’s a versatile recipe that can turn any ordinary meal into something extraordinary.
READ MORE: 10 Healthy White Sauce Pasta Ideas and Inspiration You Must Try!
[6] Healthy Pumpkin Alfredo Sauce
Autumn vibes meet Italian comfort in this healthy pumpkin Alfredo sauce. It’s a delightful twist on the classic Alfredo, incorporating pumpkin puree for added nutrients and a subtle sweetness.
Pumpkin is rich in vitamins A and C, as well as fiber, making this sauce both delicious and nutritious.
The creaminess comes from a combination of pumpkin and a lighter dairy option like skim milk or even coconut milk.
The sauce is seasoned with garlic, nutmeg, and a hint of sage, bringing warmth and depth to the dish.
Toss it with whole wheat fettuccine and add some roasted veggies or grilled chicken for a complete meal that’s perfect for cozy evenings.
[7] Creamy Lemon Caper Pasta
Bright, tangy, and bursting with flavor, this lemon caper pasta is a refreshing change from traditional creamy sauces.
The combination of freshly squeezed lemon juice and briny capers creates a vibrant sauce that pairs beautifully with pasta.
It’s a delightful dish for any season, especially when you’re craving something light yet satisfying.
This recipe often includes ingredients like olive oil, garlic, and parsley, making it a heart-healthy option.
The capers add a unique salty flavor, reducing the need for additional salt.
You can add in some grilled shrimp or chicken for extra protein or keep it vegetarian by adding sautéed spinach or artichoke hearts.
It’s a quick and easy meal that’s as elegant as it is delicious.
[8] Tuna Pasta Salad
Looking for a pasta dish that’s both satisfying and light? This healthy tuna pasta salad combines al dente pasta with protein-packed tuna and crisp veggies.
Tossed in a light dressing made from olive oil and lemon juice, it’s perfect for lunch, picnics, or a quick dinner that leaves you feeling nourished.
Using whole-grain pasta boosts the fiber content, while the tuna provides lean protein and omega-3 fatty acids.
The fresh vegetables add crunch and color, making the dish as visually appealing as it is tasty.
It’s a versatile recipe that can be prepared ahead of time and enjoyed cold, making it ideal for meal prepping.
[9] One-Pot Skinny Pasta Primavera
Save time on dishes without compromising on flavor with this one-pot pasta primavera.
Loaded with colorful veggies like bell peppers, zucchini, carrots, and peas, and tossed in a light sauce, it’s a wholesome meal that’s as beautiful to look at as it is delicious to eat.
Cooking everything in one pot not only makes cleanup a breeze but also allows the flavors to meld together beautifully.
The use of whole-grain pasta and plenty of vegetables makes this dish high in fiber and nutrients.
A touch of Parmesan cheese adds just enough richness without making it heavy.
It’s perfect for those nights when you want something nutritious and satisfying without spending too much time in the kitchen.
[10] Greek Chickpea Pasta Salad (Gluten-Free)
Mediterranean flavors shine in this healthy Greek pasta salad.
With ingredients like kalamata olives, feta cheese, cucumbers, tomatoes, and red onions, all tossed in a zesty vinaigrette made with olive oil, lemon juice, and oregano, it’s a delightful mix of textures and tastes.
The whole-grain pasta serves as a hearty base, while the vegetables and olives provide antioxidants and healthy fats.
Feta cheese adds a tangy creaminess without overloading on calories.
This dish is perfect for meal prep as it stores well and the flavors deepen over time. Serve it as a side dish or a main course for a light yet satisfying meal.
[11] Creamy Pasta and Broccoli (Low Fat)
Combine your love for pasta with a generous serving of greens in this garlic and broccoli pasta.
The simple sauce allows the flavors of garlic and fresh broccoli to shine, making it a nutritious and satisfying meal that’s easy to whip up any night of the week.
Using whole-grain or chickpea pasta can increase the fiber and protein content.
The broccoli provides vitamins C and K, as well as fiber, while the garlic adds flavor and potential health benefits like boosting the immune system.
A sprinkle of red pepper flakes can add a bit of heat if desired.
It’s a straightforward dish that proves that sometimes, less is more.
[12] Angel Hair Pasta with Zucchini and Tomatoes
Light and delicate, this angel hair pasta dish features tender zucchini and juicy tomatoes, creating a harmonious blend of flavors and textures.
The thin pasta absorbs the subtle flavors of the vegetables and a light garlic-infused olive oil sauce, resulting in a meal that’s both elegant and comforting.
This recipe is quick to prepare, making it ideal for busy weeknights.
The zucchini and tomatoes are rich in antioxidants and vitamins, contributing to your daily nutrient intake.
Adding fresh basil or parsley can enhance the flavor profile even further.
It’s a delightful way to enjoy a light pasta dish that doesn’t skimp on taste.
[13] Light Asparagus Pasta with Fresh Basil
Embrace fresh, seasonal ingredients with this asparagus pasta tossed with fragrant basil.
The crisp asparagus and aromatic herbs create a delightful contrast with the creamy sauce, making it a perfect dish for spring or any time you’re craving something light and flavorful.
Asparagus is a great source of vitamins A, C, and K, as well as fiber and folate.
The sauce can be made lighter by using a blend of low-fat milk and broth, and the fresh basil adds a burst of herbal freshness.
This dish is not only delicious but also visually appealing, with vibrant green asparagus spears nestled among the pasta.
It’s an excellent way to celebrate seasonal produce in a comforting meal.
I’ve been eyeing the cream cheese pasta sauce. Think it’ll work with whole wheat pasta?
@Jessica, I did it with whole wheat noodles and it was delicious! Added some veggies too.
Made the pumpkin alfredo yesterday. Even my picky eater asked for seconds 😄
Just found these pasta recipes! That garlic butter spaghetti looks so good. Has anyone tried it?
Hey Emily, made it last night! Super easy and the kids ate it up. Took me like 20 minutes.