Pasta, whole grain, with cream sauce, and added vegetables, home recipe
Common food
Photo: Wikipedia
This is a comforting, home-cooked pasta dish where whole-grain spaghetti or penne is tossed in a rich, velvety cream sauce studded with vibrant, tender-crisp vegetables like broccoli, bell peppers, or zucchini. It offers a satisfying chew from the nutty whole grains, balanced by the smooth, savory sauce and the fresh pop of the veggies. Nutritionally, it provides a good source of fiber and a balanced mix of carbs and fats for sustained energy.
Calorie split: 12% protein · 48% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People adore this dish for its perfect marriage of comfort and wholesomeness—the creamy sauce feels indulgent while the whole grains and vegetables add substance and flavor. It's a versatile canvas that adapts to seasonal produce and personal taste, making it a beloved staple in home kitchens.
⚠️ Watch-outs & how to enjoy it better
The cream sauce can be high in saturated fat and calories, and the refined carbs in the sauce (if using white flour) may cause quicker blood-sugar spikes. Those monitoring sodium or dairy intake should be cautious. To counteract, use a lighter cream (like evaporated milk), boost the vegetable ratio, and pair with a side salad or lean protein like grilled chicken to increase satiety and slow digestion.
Key benefits
- High in dietary fiber from whole grains for digestive health.
- Provides a balanced energy release from complex carbohydrates.
- Contains added vegetables for vitamins and minerals.
- Offers a satisfying combination of texture and flavor.
- Can be a comforting, home-cooked meal option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic Italian 'Fettuccine Alfredo' was originally just fettuccine tossed with butter and Parmesan, with the cream being a later, popular American addition.
Full nutrition (USDA data · scales with serving)
| Water | 71.7 g |
| Energy | 136 kcal |
| Protein | 4.1 g |
| Total lipid (fat) | 6.4 g |
| Carbohydrate, by difference | 16.9 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 32.0 mg |
| Iron, Fe | 0.95 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 91.0 mg |
| Potassium, K | 99.0 mg |
| Sodium, Na | 206 mg |
| Zinc, Zn | 0.84 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 20.7 ug |
| Vitamin C, total ascorbic acid | 5.1 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.10 mg |
| Niacin | 1.8 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 7.1 mg |
| Vitamin B-12 | 0.03 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 55.0 ug |
| Retinol | 50.0 ug |
| Carotene, beta | 48.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 107 ug |
| Vitamin E (alpha-tocopherol) | 0.28 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.3 g |
| SFA 4:0 | 0.12 g |
| SFA 6:0 | 0.09 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.14 g |
| SFA 12:0 | 0.16 g |
| SFA 14:0 | 0.52 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.51 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.54 g |
| PUFA 18:2 | 0.42 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 16.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Italian, chicken parmesan without pasta — USDA does not publish this profile for Pasta.
| Tryptophan | 0.20 g |
| Threonine | 0.66 g |
| Isoleucine | 0.72 g |
| Leucine | 1.3 g |
| Lysine | 1.3 g |
| Methionine | 0.41 g |
| Cystine | 0.20 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.53 g |
| Valine | 0.81 g |
| Arginine | 0.93 g |
| Histidine | 0.50 g |
| Alanine | 0.79 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.61 g |
| Proline | 1.3 g |
| Serine | 0.70 g |
| Hydroxyproline | 0.04 g |
FAQ
Can I make this with regular white pasta?
Yes, you can. Using white pasta will result in a softer texture and a more neutral flavor, but it will have less fiber and a higher glycemic index than whole-grain versions.
How can I make the cream sauce lighter?
Substitute half the heavy cream with low-fat milk or broth, or use a base of blended silken tofu or cashew cream for a dairy-free, lower-fat alternative. Greek yogurt stirred in at the end also adds creaminess and protein.
What vegetables work best in this dish?
Quick-cooking vegetables like spinach, peas, asparagus tips, or sliced mushrooms are excellent. Heartier ones like broccoli, cauliflower, or carrots should be pre-steamed or sautéed until tender-crisp before adding to the sauce.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.36 kcal/g · 12% calories from protein · 2.2 g fiber · 1.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.08 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.