creamy garlic pasta

Healthy Pasta with Arugula & Pumpkin Seeds

This fresh, light, and flavorful pasta infused with garlic, a sweet taste from shallots, and some heat from chili make for a delicious healthy pasta meal. Topped with fresh baby arugula and pumpkin seeds take this dish to another level. It comes together from prep to cooking in under 20 minutes and you will love every bit of it!

We often associate pasta with being a more unhealthy food rather than being healthy. But I believe if you choose your ingredients right and cook a certain way then all foods can be healthy. In this case; I made this delicious pasta in a healthier way with ingredients that are good for your gut and control the amount of cream or cheese that you add to your pasta.

Starting with a big swap that I make for my pasta recipes is using semolina flour pasta instead of white flour pasta. And trust me once you try it, you wouldn’t want to go back to white flour pasta unless you are visiting Italy. Well! In that case, I would recommend just eating anything and everything (with a grin😁)!

How to Make this Healthy Pasta

    1. This recipe is simple; you start with the process of sauteing some garlic, shallots, and chili. Let them sweat a bit and you know it’s ready when the shallots turned translucent and garlic releases its aroma.

    1. Then add in the cream and a bit of pasta water and let it simmer with spices to infuse all pasta flavors together. I keep the pasta slightly spicy but adjust the heat as per your taste.

    1. The fresh arugula on warm pasta makes it taste so light and delicious and the seeds add that nice crunch and flavor to each bite. If you looking for a healthy meal but have a carb craving then this healthy pasta recipe is the one!

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creamy garlic pasta

Healthy Pasta with Arugula & Pumpkin Seeds

Ready in 20 minutes this fresh, light, and flavorful pasta infused with garlic, shallots, and chili make for a delicious healthy pasta meal:)
5 from 1 vote
Print Pin Rate
Course: Main Course, Pasta
Cuisine: Italian-Inspired
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4 people
Calories: 318kcal
Author: Gurleen


  • 2 cups pasta I used bow tie for this recipe
  • 2 Lime finely chopped
  • ½ chili thinly sliced
  • 3 cloves Garlic thinly sliced
  • cup cream
  • 100 ml pasta water
  • ¼ cup grated parmesan cheese
  • Olive Oil to taste
  • ½ tsp black pepper
  • ½ tsp smoked paprika
  • Basil Leaves as per taste
  • fresh baby arugula leaves
  • pumpkin seeds


  • PROCESS: To a pan on medium-high heat; add oil, garlic and shallots. Saute for a couple of minutes before adding in chili and spices. Saute for another couple of minutes
    2 Lime, ½ chili, 3 cloves Garlic, Olive Oil, ½ tsp black pepper, ½ tsp smoked paprika
  • Add in cream and half of the pasta water and gently stiring till it combines well. Stiring ensures that the cream doesn't break. Cook for about 5-7 mins
    ⅓ cup cream, 100 ml pasta water
  • While the you prep the sauce; boil the pasta as per packaged instructions
    2 cups pasta
  • Once the sauce looks done; add in parmesan cheese followed by boiled pasta and the remaining pasta water along with chili flakes (if using). Stir well; let the pasta soak all the sauce.
    100 ml pasta water, ¼ cup grated parmesan cheese, 2 cups pasta, Basil Leaves
  • SERVING: Plate the pasta portions. Top with arugula and pumpkin seeds before serving. Serve hot!
    fresh baby arugula leaves, pumpkin seeds


Calories: 318kcal | Carbohydrates: 47g | Protein: 10g | Fat: 10g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 28mg | Sodium: 122mg | Potassium: 234mg | Fiber: 2g | Sugar: 3g | Vitamin A: 524IU | Vitamin C: 10mg | Calcium: 92mg | Iron: 1mg
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5 from 1 vote (1 rating without comment)

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