Whole Wheat Spaghetti
Perfectly cooked whole wheat spaghetti with a firm, al dente bite. This fiber-rich pasta is the ideal healthy base for your favorite Italian-American sauces, from a hearty marinara to a classic meatball sauce.
For 4 servings
4 steps. 12 minutes total.
- 1
Step 1
- a.Boil the water
- b.Fill a large pot with 4 quarts (about 16 cups) of water.
- c.Add the salt and bring the water to a full, rolling boil over high heat.
- 2
Step 2
- a.Cook the spaghetti
- b.Add the whole wheat spaghetti to the boiling water. Do not break the pasta; it will soften and submerge within a minute.
- c.Stir the pasta for the first minute to prevent it from sticking together.
- d.Cook for 9-11 minutes, or according to package directions, until it is 'al dente' - firm to the bite.
- 3
Step 3
- a.Drain and finish
- b.Just before draining, carefully scoop out and reserve about 1/2 cup of the starchy pasta water. This is great for thinning out sauces later.
- c.Drain the spaghetti in a colander. Do not rinse the pasta, as the starch helps the sauce adhere.
- d.If not using immediately, toss the spaghetti with the olive oil to prevent it from clumping together.
- 4
Step 4
- a.Serve
- b.Serve the warm spaghetti as a base for your favorite sauce and meatballs.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Always cook pasta in a large pot with plenty of water. This prevents the pasta from sticking and ensures even cooking.
- 2Salting the water is the only chance you have to season the pasta itself. Be generous!
- 3Taste the pasta a minute before the package time suggests. Whole wheat pasta can go from al dente to mushy quickly.
- 4Never rinse your pasta after draining unless you are making a cold pasta salad. The starch on the surface is essential for helping the sauce cling.
- 5The reserved starchy pasta water is liquid gold for sauces. It helps to emulsify and thicken your sauce, making it silky smooth.
Adapt it for your goals.
Gluten free
Use a certified gluten-free whole grain pasta made from brown rice or quinoa. Cooking times may vary, so follow package instructions.
high proteinHigh protein
For a protein boost, choose a protein-fortified whole wheat pasta or a legume-based pasta like chickpea or lentil spaghetti.
kid friendlyKid friendly
If kids are sensitive to the texture, try a whole wheat blend pasta first, which is a mix of whole wheat and regular semolina flour.
Why this is on our healthy list.
High in Dietary Fiber
The whole wheat grain provides significant dietary fiber, which aids in digestion, promotes gut health, and contributes to a feeling of fullness.
Sustained Energy Release
As a complex carbohydrate, whole wheat pasta is digested more slowly, providing a steady supply of energy without the sharp blood sugar spikes associated with refined grains.
Rich in Nutrients
Whole wheat is a good source of essential nutrients like B vitamins, iron, magnesium, and manganese, which are important for metabolism and overall health.
Frequently asked questions
Yes, whole wheat spaghetti is a healthy choice. It is high in dietary fiber, which supports digestive health and helps you feel full longer. It also provides complex carbohydrates for sustained energy.