An Authentic Creamy Aglio de Olio Spaghetti requires just a few ingredients and a little technique.
My mom taught me this recipe after she fell in love it’s simplicity when in Italy and learned to make it many years ago.
Aglio e Olio, the quintessential Italian pasta dish, has been a staple in kitchens across Italy for generations. Known for its simplicity, it requires just a handful of ingredients—garlic, olive oil, chili flakes, and pasta—but its flavors are bold and satisfying.
My mom, who learned this recipe while living in Italy years ago, would make this comforting dish on busy days when we needed something quick but delicious.
It became a favorite in our household, providing the perfect balance of flavor and ease. You can also serve with some roasted zucchini or cherry tomatoes.
This recipe takes the traditional Aglio e Olio to the next level, adding a healthy twist with lentil spaghetti for extra protein and fiber!
The History of Aglio e Olio: A Simple, Flavorful Italian Classic
Aglio e Olio, which translates to “garlic and oil” in Italian, hails from the southern regions of Italy, particularly Naples. Originally a peasant dish, it was born from the necessity of making a satisfying meal using simple, inexpensive ingredients that were readily available.
Olive oil, garlic, and chili flakes are staples in Italian cuisine, and when combined, they create a deliciously aromatic sauce that coats the pasta beautifully.
This dish is not only easy to prepare but also incredibly versatile, as you can add extra ingredients like anchovies, capers, or even a squeeze of fresh lemon for added depth of flavor.
However, the true essence of Aglio e Olio lies in its simplicity, which is why it has remained a beloved dish for so many generations.
My Secret Protein & Fiber Twist: Lentil Spaghetti!
While the traditional Aglio e Olio recipe is delicious on its own, I’ve found a way to make it even more nutritious.
By using lentil spaghetti, you can boost the fiber and protein content of this dish, making it not only a flavorful dinner but a healthy one as well.
Lentil pasta is a great alternative to regular pasta and is packed with plant based protein, fiber, and essential nutrients like iron and it’s naturally gluten free.
Not only will you feel fuller for longer, but the added fiber can support digestion, and the protein will help keep you energized throughout the evening.
Plus, lentil spaghetti has a lower glycemic index compared to traditional pasta, which helps maintain steady blood sugar levels.
Check out my Red Cabbage Ragu Spaghetti and my Caramelized Onion and Sun-dried Tomato Spaghetti and pair with a lentil based pasta to enjoy more fiber & protein rich pastas in your diet!
The Health Benefits of Aglio e Olio
Aglio e Olio is a dish that combines simple, wholesome ingredients, each with its own set of health benefits:
- Olive Oil: Rich in heart-healthy monounsaturated fats and antioxidants, olive oil has anti-inflammatory properties and supports overall heart health.
- Garlic: Known for its powerful antioxidant properties, garlic supports immune function, lowers blood pressure, and can help reduce cholesterol levels.
- Chili Flakes: Capsaicin, the compound that gives chili peppers their heat, has been shown to boost metabolism, improve circulation, and may even have anti-cancer properties.
- Lentil Spaghetti: A great source of plant-based protein, fiber, and iron, lentil pasta provides a nutritious, satisfying alternative to traditional wheat pasta. It can also support digestive health and help regulate blood sugar levels.
If you want to pair this recipe with a classic Italian dessert, my Creamy Lemon Sorbet is pairs perfectly and highlights the wonderful simplicity of Italian food 🙂 Enjoy!
Authentic Creamy Aglio de Olio Spaghetti
Ingredients
- 6-8 garlic cloves thinly sliced
- 3-4 tbsp avocado oil or extra virgin olive oil
- 1 tsp red chili flakes adjust to taste
- 1/4 tsp sea salt for sauce & more for salting the pasta water
- 1/4 cup freshly chopped parsley
- 3/4 cup pasta water reserved from cooking the pasta
- Juice of 1 lemon optional
- 8 oz spaghetti I used lentil spaghetti or a mixture of lentil & brown rice
Instructions
Cook the Pasta:
- Bring a large pot of salted water to a boil. Add the lentil spaghetti and cook according to the package instructions, ensuring the pasta is just al dente (a few minutes less than the suggested cook time). Once cooked, reserve 1/2 cup of pasta water before draining.
Prepare the Garlic & Chili Oil:
- In a large skillet, heat the avocado oil or olive oil over medium heat. Add the thinly sliced garlic and sauté until fragrant, about 2 minutes. Be careful not to let it brown. Add the chili flakes and cook for another 30 seconds, stirring constantly.
Combine Pasta & Sauce:
- Add 2-3 ladles of the reserved pasta water to the skillet with the garlic and chili oil mixture. Stir well to create a silky sauce. Add the cooked lentil spaghetti to the skillet, tossing gently to coat the pasta in the garlic-chili oil mixture.
Finish the Dish:
- Once the pasta is well coated, remove the skillet from the heat. Stir in the freshly chopped parsley and season with salt to taste. For an extra zesty kick, squeeze in the juice of 1/2 lemon (optional).
- Serve the pasta hot, garnished with more parsley and/lemon or grate Brazil nuts on top for my "vegan parmesan" hack. Enjoy!!
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