Low Sodium Spaghetti with Creamy White Sauce

Elevate your pasta night with this Low Sodium Spaghetti with Creamy White Sauce, a satisfying yet heart-healthy twist on a classic comfort food. This recipe combines tender low sodium or whole wheat spaghetti with a luscious, velvety white sauce made from unsalted butter, low sodium chicken or vegetable broth, and low-fat milk. Infused with the rich aroma of sautéed garlic and balanced with hints of garlic and onion powder, this dish offers big flavor without the added salt. Optional Parmesan or nutritional yeast adds a cheesy finish, perfect for both vegetarians and vegans. Ready in just 30 minutes, this family-friendly meal is as simple to prepare as it is wholesome. Garnished with fresh parsley for a burst of color, it’s a nourishing and guilt-free choice for your next dinner.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 12 oz Low sodium spaghetti (or whole wheat spaghetti for added fiber)
• 2 tbsp Unsalted butter
• 3 cloves Garlic, minced
• 2 tbsp All-purpose flour
• 1.5 cups Low sodium chicken broth (or vegetable broth for vegetarian option)
• 1 cup Low-fat milk (or unsweetened non-dairy milk for lactose-free option)
• 0.5 tsp Freshly ground black pepper
• 0.25 tsp Garlic powder
• 0.25 tsp Onion powder
• 0.25 cup Grated Parmesan cheese (optional, omit or use nutritional yeast for a vegan alternative)
• 2 tbsp Fresh parsley, chopped

Directions

Step 1

Bring a large pot of water to a boil. Cook the low sodium spaghetti according to the package instructions, omitting any added salt. Reserve 1/2 cup of pasta water, then drain the spaghetti and set aside.

Step 2

In a large skillet, melt the unsalted butter over medium heat. Add the minced garlic and sauté for 1-2 minutes, until fragrant but not browned.

Step 3

Sprinkle the all-purpose flour over the butter and garlic mixture. Stir well to form a roux, cooking for 1-2 minutes to remove the raw flour taste.

Step 4

Gradually whisk in the low sodium chicken broth (or vegetable broth) until the mixture is smooth. Add the low-fat milk (or non-dairy milk) and continue whisking until the sauce thickens, about 3-4 minutes.

Step 5

Season the sauce with freshly ground black pepper, garlic powder, and onion powder. Taste and adjust seasoning as needed.

Step 6

If using, stir in the grated Parmesan cheese or nutritional yeast for added flavor. Mix until melted and incorporated into the sauce.

Step 7

Add the cooked spaghetti to the skillet with the sauce. Toss well to coat, adding a splash of the reserved pasta water if needed to loosen the sauce.

Step 8

Remove from heat and garnish with fresh parsley before serving. Enjoy your low sodium spaghetti with creamy white sauce!

Nutrition Facts

Serving size	(1061.8g)

Amount per serving	% Daily Value*
Calories	1079.7

Total Fat 46.0g	0%
Saturated Fat 26.8g	0%
Polyunsaturated Fat g
Cholesterol 107.7mg	0%
Sodium 1244.4mg	0%
Total Carbohydrate 122.5g	0%
Dietary Fiber 15.9g	0%
Total Sugars 14.9g
Protein 52.0g	0%

Vitamin D 120IU	0%
Calcium 1066.6mg	0%
Iron 6.3mg	0%
Potassium 805.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.2%

Protein: 18.7%

Carbs: 44.1%