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A timeless Neapolitan classic, Spaghetti Aglio e Olio celebrates the beauty of simplicity. This dish features perfectly al dente spaghetti tossed in a fragrant sauce of garlic-infused extra virgin olive oil, a hint of red pepper flakes, and fresh parsley. The secret lies in using starchy pasta water to create a silky, emulsified sauce that clings to every strand.
For 4 servings
Cook the Spaghetti
Infuse the Olive Oil
A timeless Neapolitan classic, Spaghetti Aglio e Olio celebrates the beauty of simplicity. This dish features perfectly al dente spaghetti tossed in a fragrant sauce of garlic-infused extra virgin olive oil, a hint of red pepper flakes, and fresh parsley. The secret lies in using starchy pasta water to create a silky, emulsified sauce that clings to every strand.
This italian recipe takes 20 minutes to prepare and yields 4 servings. At 718.48 calories per serving with 19.78g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Create the Emulsified Sauce
Finish and Serve
Add sautéed shrimp or grilled chicken to the finished pasta for a more substantial meal. Sauté the protein separately and toss it in at the end.
Add the zest of one lemon along with the parsley for a bright, citrusy note that cuts through the richness of the oil.
For a deeper, savory flavor, add 2-3 minced anchovy fillets to the oil along with the garlic. They will dissolve and add a wonderful complexity.
Toss in a handful of baby spinach, sun-dried tomatoes, or sautéed mushrooms during the final step for added nutrients and texture.
The primary ingredient, extra virgin olive oil, is a rich source of monounsaturated fats and antioxidants, which are known to help reduce bad cholesterol levels and lower the risk of heart disease.
Garlic contains a compound called allicin, which has potent antibacterial and antiviral properties. Regular consumption can help strengthen the immune system and fight off common illnesses.
Spaghetti is a complex carbohydrate that provides a steady release of energy, making this dish a satisfying and fueling meal for an active lifestyle.
The most common reason is improper emulsification. You must toss the hot pasta, garlic oil, and starchy pasta water together vigorously. The starch in the water binds with the oil, creating a creamy sauce. If you just pour oil over pasta, it will remain greasy.
Aglio e Olio can be a healthy dish in moderation. It's rich in heart-healthy monounsaturated fats from olive oil and contains beneficial compounds from garlic. However, it is calorie-dense due to the oil and carbohydrates. Portion control is key.
A typical serving of this Aglio e Olio recipe contains approximately 550-650 calories, primarily from the spaghetti and olive oil. The exact number can vary based on the specific ingredients and portion size.
It is strongly recommended to use fresh garlic. The flavor of freshly sliced garlic is brighter and more aromatic, which is essential in a dish with so few ingredients. Jarred garlic often has a muted or slightly sour taste that can negatively affect the final result.
Long pasta shapes are traditional and work best. Spaghetti is the classic choice, but linguine, fettuccine, or bucatini are also excellent as they provide ample surface area for the silky sauce to cling to.
Yes, you can easily make this recipe gluten-free by substituting regular spaghetti with your favorite brand of gluten-free spaghetti. Be sure to reserve the gluten-free pasta water, as it will still contain the starches needed for emulsification.
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