🍝 Spaghetti aglio e olio

Name: Spaghetti aglio e olio
Total time: 15 min
Yield: 2
Cuisine: Italy · Naples, Campania
Ingredients: 200 g spaghetti; 4 garlic cloves, thinly sliced; 4 tbsp extra-virgin olive oil; 1 dried red chili, crumbled, or ½ tsp chili flakes; A small bunch of flat-leaf parsley, chopped; Salt

Origin: Italy · Naples, Campania

720kcal

per serving · 300 g

240kcal

per 100 g

18 gProtein6 g / 100 g

36 gFat12 g / 100 g

90 gCarbs30 g / 100 g

Spaghetti aglio e olio is one of the simplest Italian pastas: spaghetti tossed with garlic gently fried in olive oil, dried chili and fresh parsley. A splash of starchy cooking water turns the oil into a light, glossy coating. The result is silky, garlicky and gently hot, and it is usually eaten straight from the pan as a quick late-night meal.

Diets

✓

Vegetarianno meat or fish in a typical recipe

✓

Veganno meat, fish or animal products in a typical recipe

✓

No pork

✓

Dairy-freeno milk, cheese, butter or yogurt in a typical recipe

Contains glutenbecause of: spaghetti

Not keto30 g carbs per 100 g

Allergens

Contains (in a typical recipe):

⚠ Gluten

What it is made of

spaghettigarlicolive oilchili pepperparsley

Recipe

2 servings15 min

Ingredients

200 g spaghetti
4 garlic cloves, thinly sliced
4 tbsp extra-virgin olive oil
1 dried red chili, crumbled, or ½ tsp chili flakes
A small bunch of flat-leaf parsley, chopped
Salt

Method

Cook the spaghetti in well-salted boiling water until just al dente. Keep a cup of the cooking water.
Meanwhile warm the olive oil in a large pan over low heat, add the garlic and chili and cook slowly for 2–3 minutes until the garlic is pale golden, not brown.
Add the drained spaghetti and a splash of cooking water to the pan and toss over medium heat for 1 minute until the oil turns into a light, glossy coating.
Stir in the parsley, season with salt and serve at once.

How to make it lighter

Most of the fat comes from the oil: 2 tbsp instead of 4 still coats the pasta well when you use enough cooking water — 1 tbsp oil ≈ 120 kcal.
Weigh the dry pasta: 80–100 g per person is a standard portion.
Add a side of grilled vegetables or a green salad to make the plate bigger without much extra energy.

History

The dish is closely associated with Naples and the cooking of southern Italy, where pasta, garlic and olive oil were everyday staples. Its full name, aglio, olio e peperoncino, simply lists the ingredients. Today it is a classic of home cooking across Italy, often made when the cupboard is nearly empty.

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Similar dishes

Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →