Healthy White Sauce Pasta Recipe (Béchamel Sauce Pasta)

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Last updated on January 23, 2025

If you’re in the mood for a comforting, creamy meal, this White Sauce Pasta is the perfect option.

Ready in under 30 minutes, it’s rich, smooth, and packed with Italian herbs and red chili flakes, making it a go-to weeknight dinner that is both delicious and easy to prepare.

The best part? This white sauce is made from simple ingredients like milk, butter, and flour, creating a luscious, silky sauce that pairs beautifully with your favorite pasta and veggies.

What is White Sauce Pasta?

White Sauce Pasta, also known as Béchamel Sauce Pasta, hails from Italian and French cuisines.

The sauce, made from butter, flour, and milk, is one of the five “mother sauces” in traditional cooking, providing the foundation for countless other sauces.

Once you master this simple sauce, the possibilities are endless.

Whether you’re using it as a pasta sauce, a base for casseroles, or even as the creamy component in macaroni and cheese, this versatile white sauce will always deliver rich, smooth, and flavorful results.

Why You’ll Love This Recipe

Quick and Easy: This pasta dish is ready in under 30 minutes, making it the perfect solution for busy weeknights.
Healthier Comfort Food: Despite being creamy and indulgent, this pasta won’t leave you feeling weighed down.The balance of vegetables and sauce makes for a light yet satisfying meal.
Customizable: This recipe is highly flexible! You can easily change up the veggies or pasta, add some protein, or tweak the seasonings to suit your taste. It’s even toddlers- and kids-friendly, ensuring everyone in the family will enjoy it.

Ingredients:

1 cup (100 grams) pasta (penne or macaroni)
1½ cup milk (full fat or plant-based)
2 tablespoons butter + ½ tablespoon butter or oil (for sautéing veggies)
1½ tablespoons all-purpose flour
¼ teaspoon black pepper (crushed or ground, adjust to taste)
2 garlic cloves, minced (optional; adjust to 1 teaspoon or 1 tablespoon based on preference)
½ teaspoon oregano (or a dried mix of Italian herbs)
Salt, as needed
½ teaspoon red chili flakes (optional, adjust to taste)
¼ cup heavy cream (optional; can substitute 2-3 tablespoons of cheese like parmesan, cream cheese, mozzarella, or cheddar)
1 to 1¼ cup mixed vegetables (such as carrots, broccoli, peas, corn, bell peppers)

How to Make White Sauce Pasta

Step 1: Boil the Pasta

Start by bringing 4 cups of water to a rolling boil in a large pot. Add ¼ teaspoon salt and your choice of pasta (penne, macaroni, etc.).

Cook on medium-high heat until the pasta is al dente—firm but cooked through.

This typically takes about 9 minutes, but be sure to follow the instructions on your pasta package.

Reserve about ¼ cup of pasta cooking water, then drain the pasta and set it aside.

Step 2: Sauté the Vegetables

Heat ½ tablespoon butter or oil in a pan on medium-high heat.

Add your choice of mixed vegetables (carrots, broccoli, peas, sweet corn, bell peppers) and sauté for about 5 to 6 minutes until they are tender yet slightly crunchy.

Set them aside on a plate.

Step 3: Prepare the White Sauce

In the same pan, melt 2 tablespoons of butter over medium heat. Add the minced garlic and sauté for 30 to 40 seconds, or until fragrant.

Stir in the flour and sauté for about 1 minute. The goal is to cook off the raw smell of the flour, but be careful not to brown it.

Turn off the heat and slowly pour in ½ cup milk while whisking constantly to prevent lumps from forming.

Once the mixture is smooth, gradually add the remaining milk and whisk until combined.

Turn the heat back on to medium-low and cook the sauce, stirring continuously, until it thickens.

The sauce should coat the back of a spoon, and when you draw a line through it with your finger, it should leave a clean trail.

Step 4: Finish the Dish

Stir in heavy cream or cheese (if using) to add extra richness.

Add the cooked pasta and sautéed vegetables to the sauce. Mix well to ensure everything is coated evenly.

Season with black pepper, oregano, and red chili flakes. If the sauce thickens too much as it cools, add a tablespoon or two of the reserved pasta cooking water to loosen it.

Garnish with additional red chili flakes and black pepper before serving. Serve hot or warm, as the sauce thickens more as it cools.

Pro Tips for the Best White Sauce Pasta

Avoid Splatters: If you’re using cold milk, it’s essential to take the pan off the heat before adding it to the roux.

Pouring cold milk into a hot pan can cause splattering, which can be messy. Alternatively, use warm milk to avoid this issue.

Garlic or No Garlic?: While traditional white sauce (béchamel) doesn’t include garlic, this recipe adds a garlicky twist for extra flavor.

If making it for kids or those who aren’t fans of garlic, you can omit it or use just 1 teaspoon. For garlic lovers, feel free to use up to 1 tablespoon.

Choose the Right Pasta: Short pasta shapes like penne, macaroni, or fusilli work best with this creamy sauce.

These shapes have plenty of surface area to hold onto the sauce. Avoid long pasta like spaghetti for this dish.

Plant-Based Option: To make a dairy-free version, soak 12-15 cashews in warm water for 30 minutes.

Blend them with ¼ cup water until smooth, then mix with 1¼ cups of water to substitute for milk in the recipe.

Customizing Your White Sauce Pasta

The beauty of this white sauce pasta recipe is its versatility. Here are some ideas to switch things up:

Protein: Add grilled chicken, shrimp, or tofu for a heartier meal.
Extra Veggies: Mix in other veggies like spinach, mushrooms, or zucchini for added nutrition.
Spice It Up: For those who love a kick, add extra chili flakes or a pinch of cayenne pepper to the sauce.
Cheesy Goodness: For an even richer pasta, try mixing in a combination of cheeses like mozzarella, cheddar, or parmesan.

Serving Suggestions

Serve this creamy white sauce pasta with:

Garlic Bread: Toasted garlic bread or cheesy breadsticks make a perfect side to scoop up any leftover sauce.
Salad: A fresh green salad with a light vinaigrette will balance out the richness of the pasta.
Soup: Pair it with a bowl of tomato or vegetable soup for a comforting, well-rounded meal.

Time to Get Cooking!

This White Sauce Pasta recipe is an easy, versatile dish that’s perfect for weeknight dinners.

It’s creamy, rich, and packed with flavor, yet lighter than traditional Alfredo sauces.

Plus, with its customizable options, it’s a hit for the whole family. Whether you’re serving it as a main dish or a side, it’s guaranteed to be a favorite!

Love this recipe? We’d love to hear how it turned out for you! Share your experience in the comments and be sure to follow us on Pinterest for even more tasty inspiration!

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