Pasta lovers, rejoice! Who says you have to sacrifice flavor for nutrition? With these 18 creamy and healthy pasta sauce recipes, you can indulge in a delicious plate of noodles without compromising on your diet. From classic comfort foods to innovative twists, our collection features a variety of sauces that are not only mouth-watering but also packed with nutrients.
From the vibrant colors of roasted red peppers and sun-dried tomatoes to the rich flavors of avocado and cashews, each sauce is carefully crafted to provide a boost of vitamins, minerals, and antioxidants. Whether you’re looking for a quick weeknight dinner or a special occasion meal, these recipes are sure to please even the pickiest eaters.
In this article, we’ll take you on a culinary journey through 18 creamy healthy pasta sauce recipes that will revolutionize your approach to cooking. From classic comfort foods to innovative twists, each recipe is carefully crafted to provide a boost of vitamins, minerals, and antioxidants.
Roasted Red Pepper and Walnut Pasta Sauce
Roasted Red Pepper and Walnut Pasta Sauce Recipe
Elevate your pasta game with this flavorful and nutritious sauce, perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 2 large red bell peppers
– 1/4 cup chopped walnuts
– 3 cloves garlic, minced
– 1/4 cup extra-virgin olive oil
– 1/2 cup vegetable broth
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 8 oz. pasta of your choice (e.g., spaghetti or linguine)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Place the red bell peppers on a baking sheet, drizzle with olive oil, and roast for 30-40 minutes, or until charred.
3. Remove the peppers from the oven and let them cool slightly.
4. Peel the peppers, discarding the skin, and chop into small pieces.
5. In a blender or food processor, combine roasted peppers, walnuts, garlic, vegetable broth, lemon juice, salt, and pepper. Blend until smooth.
6. Cook pasta according to package instructions.
7. Toss cooked pasta with the sauce, and serve hot.
Cooking Time: 45 minutes
Avocado Basil Cream Sauce
Elevate your pasta dishes with this creamy, herby sauce that’s perfect for spring and summer.
Ingredients:
– 2 ripe avocados, peeled and pitted
– 1/4 cup fresh basil leaves
– 1/2 cup heavy cream
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. In a blender or food processor, combine avocados, basil, garlic, salt, and pepper. Blend until smooth.
2. With the blender or food processor still running, slowly pour in the heavy cream and lemon juice. Continue blending until the sauce is creamy and well combined.
3. Taste and adjust seasoning as needed.
Cooking Time: 5 minutes
Serve: Over pasta, vegetables, or as a dip for your favorite snacks.
Spinach and Artichoke White Sauce
This rich and flavorful white sauce is perfect for coating pasta, vegetables, or as a dip. A combination of spinach, artichokes, garlic, and cream creates a decadent and satisfying dish.
Ingredients:
– 1 package frozen chopped spinach, thawed and drained
– 1 (14 oz) can artichoke hearts, drained and chopped
– 2 cloves garlic, minced
– 1 cup heavy cream
– 1/2 cup grated Parmesan cheese
– Salt and pepper to taste
Instructions:
1. In a medium saucepan, combine spinach, artichokes, and garlic.
2. Cook over medium heat, stirring occasionally, until the mixture is heated through and the spinach has wilted (about 5 minutes).
3. Pour in the heavy cream and stir to combine.
4. Bring the mixture to a simmer and cook for an additional 2-3 minutes or until slightly thickened.
5. Remove from heat and stir in Parmesan cheese until melted and smooth.
6. Season with salt and pepper to taste.
Cooking Time: Approximately 10-12 minutes
Lentil Bolognese Sauce
This plant-based twist on the classic Italian bolognese sauce is a game-changer for vegans and vegetarians alike. With red lentils adding protein and fiber, this rich and flavorful sauce is perfect for pasta, risotto, or as a topping for vegetables.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 2 cups mixed mushrooms (such as cremini, shiitake, and button), sliced
– 1 can (28 oz) crushed tomatoes
– 1 teaspoon dried basil
– 1 teaspoon dried oregano
– Salt and pepper, to taste
– Optional: nutritional yeast for a cheesy flavor
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and garlic; cook until the onion is translucent, about 5 minutes.
3. Add the mushrooms; cook until they release their liquid and start to brown, about 10 minutes.
4. Stir in the lentils, crushed tomatoes, basil, oregano, salt, and pepper.
5. Bring the sauce to a simmer and cook for 30-40 minutes or until the lentils are tender.
6. Taste and adjust the seasoning as needed.
Cooking Time: 45-50 minutes
Zucchini and Cashew Alfredo Sauce
Transform ordinary pasta into a decadent delight with this innovative recipe that combines the richness of cashews, the creaminess of Alfredo sauce, and the subtle sweetness of zucchini.
Ingredients:
– 1 medium zucchini, spiralized
– 1/2 cup cashews
– 2 tablespoons unsalted butter
– 2 cloves garlic, minced
– 1 cup heavy cream
– 1/2 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a blender or food processor, combine cashews, garlic, and 1/4 cup water. Blend until smooth.
2. In a large skillet, melt butter over medium heat. Add zucchini and cook for 3-4 minutes, or until slightly tender.
3. Add the blended cashew mixture to the skillet with the zucchini. Stir constantly for 2-3 minutes, or until well combined.
4. Pour in heavy cream and Parmesan cheese. Stir until smooth and creamy. Season with salt and pepper to taste.
5. Serve immediately over cooked pasta, garnished with chopped parsley if desired.
Cooking Time: 15-20 minutes
Sun-Dried Tomato and Almond Pesto
Elevate your pasta dishes with this vibrant and flavorful pesto, featuring sun-dried tomatoes and crunchy almonds.
Ingredients:
– 1 cup fresh basil leaves
– 1/2 cup sun-dried tomatoes, chopped
– 1/4 cup almonds
– 1/2 cup grated Parmesan cheese
– 1/2 cup extra virgin olive oil
– 2 cloves garlic, peeled and minced
– Salt and pepper to taste
Instructions:
1. In a food processor, combine basil leaves, sun-dried tomatoes, almonds, Parmesan cheese, and garlic. Process until well combined.
2. With the processor running, slowly pour in olive oil through the top. Process until smooth and creamy.
3. Season with salt and pepper to taste.
Cooking Time: None! This pesto is ready to use immediately.
Use this delicious pesto as a sauce for pasta, pizza, or as a dip for vegetables. Store any leftovers in an airtight container in the refrigerator for up to 1 week.
Greek Yogurt Garlic Parmesan Sauce
This creamy sauce combines the tanginess of Greek yogurt with the pungency of garlic and the richness of parmesan cheese, perfect for pasta, pizza, or as a dip.
Ingredients:
– 1 cup Greek yogurt
– 2 cloves garlic, minced
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a bowl, whisk together the Greek yogurt, minced garlic, and salt until smooth.
2. Stir in the Parmesan cheese until well combined.
3. Drizzle the olive oil into the mixture while whisking until fully incorporated.
4. Taste and adjust seasoning as needed.
Cooking Time: 5 minutes
Servings: 1 cup (enough for 4-6 servings)
This Greek Yogurt Garlic Parmesan Sauce is a game-changer for pasta dishes, pizza nights, or as a dip for your favorite snacks. Enjoy!
Butternut Squash Sage Sauce
This autumn-inspired sauce is a perfect accompaniment to roasted meats, vegetables, or as a dip for crusty bread.
Ingredients:
– 1 small butternut squash (about 2 lbs)
– 2 tablespoons olive oil
– 4 sage leaves
– 1 onion, chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the butternut squash in half lengthwise and scoop out seeds.
3. Toss with olive oil, salt, and pepper; roast for 45-50 minutes or until tender.
4. In a blender or food processor, combine roasted squash, sage leaves, onion, garlic, salt, and pepper. Blend until smooth.
5. Taste and adjust seasoning as needed.
Cooking Time: 1 hour (roasting time) + 10 minutes (blending)
Kale and White Bean Cream Sauce
This rich and creamy sauce combines the earthy flavor of kale with the comforting taste of cannellini beans, perfect for pasta, risotto, or as a dip.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves coarsely chopped
– 1 (15 oz) can cannellini beans, drained and rinsed
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/2 cup chicken or vegetable broth
– 1/4 cup heavy cream or half-and-half
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. In a large skillet, heat the olive oil over medium-high. Add the garlic and sauté for 1 minute.
2. Add the chopped kale to the skillet in batches, allowing each batch to wilt before adding the next. Cook until the kale is tender, about 5 minutes.
3. Add the cannellini beans, broth, and heavy cream or half-and-half to the skillet. Stir to combine.
4. Bring the mixture to a simmer and cook for an additional 2-3 minutes, stirring occasionally, until the sauce has thickened slightly.
5. Season with salt and pepper to taste. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Tomato Basil Marinara with Hidden Veggies
A classic Italian-inspired pasta sauce gets a nutritious boost from added veggies! This recipe is perfect for sneaking in extra nutrients without sacrificing flavor.
Ingredients:
– 2 cups canned crushed tomatoes
– 1/4 cup chopped fresh basil
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 medium zucchini, grated
– Salt and pepper to taste
– 1/4 teaspoon red pepper flakes (optional)
Instructions:
1. Heat the olive oil in a large saucepan over medium heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the grated zucchini and cook until tender, about 2-3 minutes.
5. Add the crushed tomatoes, basil, salt, pepper, and red pepper flakes (if using). Stir well to combine.
6. Bring the sauce to a simmer and let cook for 15-20 minutes, stirring occasionally, until the flavors have melded together.
Cooking Time: 20 minutes
Cauliflower Alfredo Sauce
Transform cauliflower into a creamy, cheesy sauce reminiscent of traditional fettuccine Alfredo. This low-carb alternative is perfect for those looking for a healthier take on the classic dish.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons butter
– 2 cloves garlic, minced
– 1 cup grated Parmesan cheese
– 1/2 cup heavy cream or half-and-half
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Cut the cauliflower into florets and place on a baking sheet lined with parchment paper.
4. Drizzle with butter, sprinkle garlic, and season with salt and pepper.
5. Roast in the oven for 20-25 minutes, or until tender and lightly browned.
6. In a blender or food processor, combine roasted cauliflower, Parmesan cheese, and heavy cream or half-and-half.
7. Blend until smooth, adding more cream if desired to achieve the desired consistency.
8. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Carrot and Ginger Miso Sauce
This vibrant sauce is a perfect blend of sweet and savory flavors, featuring the natural sweetness of carrots and ginger, paired with the umami richness of miso. It’s a great condiment for noodles, stir-fries, or as a dip.
Ingredients:
– 2 medium carrots, peeled and grated
– 1-inch piece of fresh ginger, peeled and grated
– 2 tablespoons white miso paste
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 1 tablespoon honey
– 1/4 cup water
– Salt, to taste
Instructions:
1. In a blender or food processor, combine carrots, ginger, miso paste, soy sauce, rice vinegar, and honey.
2. Blend until smooth, adding water as needed to achieve desired consistency.
3. Season with salt to taste.
4. Transfer the sauce to an airtight container and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: 10-15 minutes (including blending time)
Pumpkin and Coconut Milk Sauce
This recipe combines the warm spices of pumpkin with the richness of coconut milk to create a velvety sauce perfect for serving over rice, noodles, or as a dip. With its comforting flavor profile, this sauce is ideal for cozying up during the fall and winter seasons.
Ingredients:
– 1 cup cooked, mashed pumpkin
– 1/2 cup coconut milk
– 2 tablespoons butter
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– Salt to taste
Instructions:
1. In a medium saucepan, melt the butter over medium heat.
2. Add the mashed pumpkin, coconut milk, honey, cinnamon, and nutmeg. Whisk until smooth.
3. Bring the mixture to a simmer and cook for 5-7 minutes or until slightly thickened.
4. Remove from heat and season with salt to taste.
Cooking Time: 10-12 minutes
Chickpea and Tahini Pasta Sauce
Chickpea and Tahini Pasta Sauce Recipe
This creamy and nutritious sauce is a game-changer for pasta lovers, combining the rich flavors of chickpeas and tahini with garlic and lemon. Perfect as a main course or as a side dish.
Ingredients:
– 1 can chickpeas (14 oz)
– 1/2 cup tahini
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1/4 teaspoon salt
– 1/4 cup olive oil
– 1/2 cup vegetable broth or water
Instructions:
1. Drain and rinse the chickpeas.
2. In a blender or food processor, combine the chickpeas, tahini, garlic, lemon juice, and salt. Blend until smooth.
3. With the blender or food processor running, slowly add the olive oil and vegetable broth or water.
4. Continue blending until the sauce is creamy and well combined.
5. Season with additional salt if needed.
Cooking Time: 10 minutes
Serve over your favorite pasta, garnished with chopped parsley or basil for added flavor and color. Enjoy!
Mushroom and Thyme Cream Sauce
Elevate your pasta dishes with this rich and flavorful mushroom and thyme cream sauce. This easy-to-make sauce is perfect for a cozy dinner at home.
Ingredients:
– 1 cup heavy cream
– 2 tablespoons unsalted butter
– 1 small onion, finely chopped
– 8 oz mushrooms (button or cremini), sliced
– 2 sprigs fresh thyme, chopped
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. In a medium saucepan, melt the butter over medium heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the sliced mushrooms and cook until they release their liquid and start to brown, about 5 minutes.
4. Add the heavy cream, thyme, salt, and pepper. Stir to combine.
5. Bring the mixture to a simmer and let it cook for 2-3 minutes or until the sauce has thickened slightly.
6. Remove from heat and serve over cooked pasta.
Cooking Time: 15-20 minutes
Broccoli and Walnut Pesto
Experience the vibrant flavors of Italy with this unique and delicious pesto recipe, featuring broccoli and walnuts as the main ingredients.
Ingredients:
– 2 cups broccoli florets
– 1/2 cup fresh walnuts
– 1/4 cup grated Parmesan cheese
– 1/2 cup extra virgin olive oil
– 2 cloves garlic, peeled and minced
– Salt and pepper to taste
Instructions:
1. In a food processor or blender, combine broccoli, walnuts, Parmesan cheese, garlic, salt, and pepper.
2. Process until the mixture is well combined and slightly smooth.
3. With the processor running, slowly pour in the olive oil through the top.
4. Continue processing until the pesto reaches your desired consistency.
Cooking Time: 5 minutes
Tips:
– Adjust the amount of garlic to your taste.
– Use this pesto as a dip for bread or vegetables, or as a sauce for pasta, pizza, or chicken dishes.
– Store leftover pesto in an airtight container in the refrigerator for up to 1 week.
Sweet Potato and Turmeric Sauce
Sweet Potato and Turmeric Sauce Recipe
Elevate your meal with this vibrant and flavorful sauce, perfect for topping roasted vegetables, meats, or using as a dip.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1/4 cup olive oil
– 2 tablespoons grated fresh turmeric
– 1 onion, finely chopped
– 3 cloves garlic, minced
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup chicken or vegetable broth
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, turmeric, onion, and garlic.
3. Roast in the preheated oven for 30-40 minutes, or until sweet potatoes are tender.
4. In a blender or food processor, combine roasted sweet potatoes, broth, salt, and pepper.
5. Blend until smooth, adding more broth if needed to achieve desired consistency.
Cooking Time: Approximately 45 minutes
Garlic Herb Olive Oil Drizzle
Elevate your meals with this flavorful and aromatic drizzle made from simple pantry staples.
Ingredients:
– 1/2 cup high-quality olive oil
– 3 cloves garlic, minced
– 1 tablespoon chopped fresh rosemary leaves
– 1 tablespoon chopped fresh thyme leaves
– Salt to taste
Instructions:
1. In a small saucepan, heat the olive oil over low-medium heat.
2. Add the minced garlic and cook for about 5 minutes, or until fragrant and lightly golden.
3. Stir in the rosemary and thyme leaves, cooking for an additional minute.
4. Remove from heat and season with salt to taste.
Cooking Time: 10-12 minutes
Use this aromatic drizzle as a finishing touch on:
– Grilled meats
– Roasted vegetables
– Mashed potatoes
– Bread
Summary
Discover the power of pasta with these 18 creamy healthy pasta sauce recipes! From Roasted Red Pepper and Walnut Pasta Sauce to Sun-Dried Tomato and Almond Pesto, each recipe is packed with nutritious ingredients like avocado, spinach, lentils, and more. Whether you’re looking for a vegetarian or vegan option, these sauces are sure to satisfy your cravings while also providing a boost of vitamins and minerals. Try them out tonight and experience the delicious difference!
