Metabolic Health White Sauce Pasta with Zucchini Noodles, Turmeric & Omega-3s
Anti-inflammatory white sauce pasta with zucchini noodles, turmeric, Greek yogurt & bone broth. Supports metabolic health & gut healing.
Ingredients
- 12 ounces zucchini noodles (or 6 ounces chickpea pasta, cooked al dente)
- 2 tablespoons ghee (or grass-fed butter)
- 1 cup unsweetened almond milk
- ½ cup full-fat plain Greek yogurt
- ½ cup low-sodium bone broth
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger, finely minced
- ¾ cup grated Parmigiano-Reggiano cheese
- 1 tablespoon arrowroot powder (or tapioca starch)
- ½ teaspoon freshly ground black pepper
- ¼ teaspoon ground nutmeg
- ½ teaspoon sea salt
- ½ teaspoon ground turmeric
- ¼ teaspoon cayenne pepper
- 2 cups fresh spinach, roughly chopped
- 1 cup cremini mushrooms, thinly sliced
- ¼ cup sun-dried tomatoes, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh basil, torn
- 1 tablespoon raw pumpkin seeds (pepitas)
- 1 tablespoon fresh lemon juice
- 2 tablespoons nutritional yeast (optional, for umami)
Health Scores
Instructions
- 1
Heat 1 tablespoon extra virgin olive oil in a large skillet over medium-high heat.
- 2
Add the thinly sliced cremini mushrooms and sauté for 5-6 minutes, stirring occasionally, until they release their liquid and turn golden brown at the edges.
- 3
Reduce heat to medium, add the minced garlic and fresh ginger, and stir constantly for 1-2 minutes until fragrant and the raw edge disappears.
- 4
Introduce the ghee to the pan and allow it to melt completely, approximately 1 minute.
- 5
Sprinkle the arrowroot powder over the mixture and whisk continuously for 90 seconds to create a light, lump-free base.
- 6
Slowly pour in the almond milk while whisking steadily to prevent lumps, then add the bone broth and continue stirring until the sauce becomes smooth and uniform.
- 7
Simmer over medium-low heat for 3-4 minutes, stirring occasionally, until the sauce coats the back of a spoon and thickens slightly.
- 8
Remove from heat and whisk in the Greek yogurt until fully incorporated and creamy, being careful not to overheat.
- 9
Stir in the turmeric, cayenne pepper, sea salt, black pepper, and ground nutmeg, then taste and adjust seasonings.
- 10
Add the chopped sun-dried tomatoes and fold in the fresh spinach, stirring gently for 1-2 minutes until the spinach wilts completely.
- 11
Remove the skillet from heat and gradually stir in the Parmigiano-Reggiano cheese and nutritional yeast (if using) until fully melted and smooth.
- 12
Meanwhile, if using zucchini noodles, gently sauté them in 2 tablespoons olive oil over medium heat for 2-3 minutes until warmed through but still tender-crisp. If using chickpea pasta, drain and add directly to the sauce.
- 13
Add the noodles to the sauce and toss gently to coat evenly, adding a splash of bone broth if the consistency is too thick.
- 14
Finish with fresh lemon juice and tear in the fresh basil just before serving.
- 15
Transfer to bowls or a platter, top with raw pumpkin seeds for crunch and omega-3s, and serve immediately.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| 1 pound refined pasta (penne/fettuccine) | 12 ounces zucchini noodles or 6 ounces chickpea pasta | Zucchini noodles are 95% water, low-glycemic, and high in fiber; chickpea pasta adds plant-based protein (12g per serving) and resistant starch for blood sugar stability |
| 1 cup whole milk + ½ cup heavy cream | 1 cup unsweetened almond milk + ½ cup full-fat Greek yogurt + ½ cup bone broth | Reduces saturated fat, adds probiotics from Greek yogurt for gut health, and bone broth provides collagen and amino acids for gut lining repair |
| 4 tablespoons unsalted butter | 2 tablespoons ghee | Ghee is clarified butter, easier to digest, contains butyrate (feeds beneficial gut bacteria), and has a higher smoke point without the lactose |
| 2 tablespoons all-purpose flour | 1 tablespoon arrowroot powder | Arrowroot is gluten-free, has a lower glycemic load, and doesn't trigger inflammatory responses like wheat flour |
| No turmeric or ginger | ½ teaspoon ground turmeric + 1 tablespoon fresh ginger + ¼ teaspoon cayenne | Turmeric contains curcumin (powerful anti-inflammatory), ginger aids digestion and reduces bloating, cayenne boosts metabolism |
| ½ cup diced button mushrooms | 1 cup cremini mushrooms, thinly sliced | Cremini mushrooms contain ergothioneine (antioxidant), prebiotic beta-glucans for gut health, and deeper umami flavor |
| No additional fiber/nutrient boosters | ¼ cup sun-dried tomatoes + 1 tablespoon raw pumpkin seeds | Sun-dried tomatoes add lycopene (anti-inflammatory) and prebiotic fiber; pumpkin seeds provide omega-3s (ALA), magnesium, and zinc |
| Fresh parsley only | Fresh basil + nutritional yeast (optional) | Basil has anti-inflammatory polyphenols; nutritional yeast adds B vitamins and umami without excess salt |
| No acidic finish | Fresh lemon juice (2 tablespoons) | Lemon aids fat digestion, enhances nutrient absorption, and stabilizes blood sugar response when paired with fat and protein |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 320 |
| Total Fat | 19g |
| Carbohydrates | 22g |
| Fiber | 6g |
| Protein | 18g |
Nutrition Comparison
| Classic | Metabolic Health | restaurant | Healthier | |
|---|---|---|---|---|
| Calories | 598 | 320 | 620 | 520 |
| Protein | 26g | 18g | 22g | 24g |
| Carbs | 68g | 22g | 58g | 62g |
| Fat | 28g | 19g | 32g | 18g |
| Fiber | 7g | 6g | 3g | 9g |
| Sugar | 3g | - | - | - |
| Health Scores | ||||
| Gut Health | 7/10 | 9/10 | 4/10 | 85/10 |
| Anti-Inflammatory | 7/10 | 9/10 | 6/10 | 78/10 |
| Blood Sugar | 7/10 | 9/10 | 5/10 | 82/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
