Easy Healthy Creamy Mushroom Pasta
This pasta is creamy, garlicky, and deeply savory — made with golden sautéed mushrooms, aromatic garlic, and a light, silky sauce. It’s quick to make, full of umami, and balanced with a touch of lemon and herbs. Perfect for a cozy dinner or meal prep!
⏱️ Time
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Ingredients
For the Pasta:
200 g whole wheat or regular pasta (penne, fettuccine, or spaghetti)
Salt, for boiling water
For the Creamy Mushroom Sauce:
1 tbsp olive oil
1 tsp butter (optional, for flavor)
2 cups mushrooms, sliced (button, cremini, or mixed)
3 cloves garlic, minced
½ small onion, finely chopped (optional)
½ tsp thyme or oregano (fresh or dried)
¼ cup low-sodium vegetable or chicken broth
½ cup Greek yogurt or light cream or unsweetened oat cream
2 tbsp grated Parmesan cheese (optional but adds flavor)
Salt and black pepper, to taste
1–2 tbsp pasta water (to adjust creaminess)
Juice of ½ lemon (to brighten flavor)
Chopped parsley, for garnish
Instructions
1. Cook the Pasta
1. Bring salted water to a boil and cook pasta according to package directions.
2. Reserve ½ cup pasta water, then drain and set aside.
2. Sauté the Mushrooms
1. In a large pan, heat olive oil (and butter if using) over medium-high heat.
2. Add sliced mushrooms and cook for 5–6 minutes until golden brown and slightly crisp around the edges.
3. Add onion (if using) and garlic; cook for another 1–2 minutes until fragrant.
4. Sprinkle in thyme, salt, and pepper.
3. Make It Creamy
1. Lower the heat to medium-low.
2. Stir in broth and let it reduce for 1–2 minutes.
3. Remove from heat for a few seconds, then stir in Greek yogurt or cream slowly so it doesn’t curdle.
4. Add Parmesan cheese and a splash of pasta water for silkiness.
4. Combine and Finish
1. Toss in the cooked pasta and mix well to coat with the sauce.
2. Add lemon juice and adjust seasoning (salt, pepper, herbs).
3. Add more pasta water if needed for a creamy, glossy consistency.
4. Garnish with parsley and an extra sprinkle of Parmesan if desired.
Notes & Tips
Healthier swap: Greek yogurt gives a creamy texture and extra protein without heavy cream.
For a vegan version, use oat cream or cashew cream and skip Parmesan.
Don’t overcrowd the pan when sauteing mushrooms — it helps them brown instead of steam.
Add spinach or kale for extra greens.
Frequently asked questions FAQs
Q: Can I use nonfat yogurt?
A: Yes, but it’s best to mix it with a bit of pasta water to prevent curdling. Full or 2% yogurt gives better creaminess.
Q: Can I add protein?
A: Absolutely — grilled chicken, shrimp, or tofu work beautifully.
Q: Can I meal prep this?
A: Yes! It keeps in the fridge for up to 2 days. Add a splash of water or milk when reheating to refresh the sauce.
Nutrition information
Calories: 380 kcal
Protein: 18 g
Fat: 12 g
Carbs: 50 g
Fiber: 6 g
Sugars: 5 g