Light & Creamy Spinach & Artichoke Spaghetti
(Healthy, High-Protein & Guilt-Free)
Description
This lightened-up version of Cheesy Spinach & Artichoke Spaghetti delivers the same luscious creaminess and cheesy goodness, but with better-for-you swaps — Greek yogurt replaces heavy cream, low-fat cheeses cut calories, and whole-grain pasta adds extra fiber. It’s a wholesome, balanced pasta dish you can enjoy any day of the week — comfort food made healthy!
🍝 Ingredients
For the Pasta:
- 300g (10 oz) whole-wheat spaghetti or chickpea pasta (for extra protein)
- Salt, for boiling water
For the Sauce:
- 1 tablespoon olive oil (instead of 2 tbsp)
- 3 cloves garlic, minced
- 1 small onion, finely chopped
- 1 cup chopped artichoke hearts (canned in water, drained)
- 2 cups fresh spinach, roughly chopped (or 1 cup frozen, squeezed dry)
- ½ cup reduced-fat cream cheese (or Neufchâtel cheese)
- ¾ cup plain nonfat Greek yogurt
- ½ cup unsweetened almond milk (or skim milk)
- ⅓ cup grated Parmesan cheese (or nutritional yeast for dairy-free)
- ½ cup reduced-fat mozzarella, shredded
- ½ teaspoon crushed red pepper flakes (optional)
- Salt & pepper, to taste
- 1 teaspoon lemon juice (optional, for brightness)
🍳 Instructions
- Cook the pasta:
Bring salted water to a boil. Cook pasta until al dente according to package instructions. Reserve ½ cup of cooking water, then drain and set aside. - Sauté aromatics:
Heat olive oil in a skillet over medium heat. Add onion and sauté until soft (2–3 minutes). Stir in garlic and cook for another 30 seconds. - Add vegetables:
Add artichokes and spinach. Cook until spinach wilts (2–3 minutes). - Create the lighter sauce:
Lower the heat and stir in reduced-fat cream cheese until it begins to melt. Gradually whisk in Greek yogurt and almond milk until smooth. - Add cheese & season:
Stir in Parmesan, mozzarella, lemon juice, and seasonings. Cook for 2 minutes until slightly thickened.
(Add a splash of pasta water if needed to loosen.) - Combine pasta & sauce:
Toss cooked pasta with the sauce until evenly coated and creamy. - Serve warm, topped with a sprinkle of Parmesan and crushed red pepper if desired.
🍽️ Servings
- Serves: 4
- Serving Size: ~1½ cups per serving
🔍 Nutritional Information (Per Serving)
| Nutrient | Light Version | Original Version |
|---|---|---|
| Calories | ~365 kcal | ~520 kcal |
| Protein | 26 g | 22 g |
| Fat | 12 g | 26 g |
| Saturated Fat | 5 g | 12 g |
| Carbohydrates | 40 g | 45 g |
| Fiber | 6 g | 4 g |
| Sugars | 4 g | 5 g |
| Sodium | 460 mg | 710 mg |
(Values are approximate and can vary depending on ingredient brands.)
🌿 Health Benefits
- Lower in calories & fat: Uses Greek yogurt and low-fat cheeses for a lighter creamy texture.
- Higher in protein: Greek yogurt and chickpea pasta boost protein content.
- Heart-healthy fats: Olive oil instead of butter keeps it light but flavorful.
- Whole-grain pasta: Adds fiber to aid digestion and sustain energy.
- Packed with veggies: Spinach and artichokes add vitamins A, C, K, and antioxidants.
💡 Notes & Tips
- Make it dairy-free: Swap Greek yogurt and cheese for dairy-free alternatives (cashew cream, vegan mozzarella, nutritional yeast).
- Extra protein boost: Add grilled chicken, shrimp, or chickpeas.
- Want it even creamier? Add 1 tablespoon of light cream cheese after tossing with pasta.
- Meal prep friendly: Keeps in the fridge for up to 3 days; reheat with a splash of milk or broth.
- Flavor upgrade: Add a pinch of nutmeg or fresh basil for an aromatic twist.
❓ Q & A
Q: Can I use regular yogurt instead of Greek yogurt?
A: You can, but Greek yogurt gives a creamier texture and higher protein. Regular yogurt may be thinner, so reduce milk slightly.
Q: How do I keep the sauce from curdling when adding yogurt?
A: Lower the heat before adding Greek yogurt and stir continuously — don’t boil it.
Q: Can I make it vegan?
A: Yes! Use dairy-free cream cheese, plant yogurt (like soy or coconut), and vegan mozzarella or nutritional yeast.
Q: How long will leftovers last?
A: Store in the fridge for up to 3 days in an airtight container. Reheat gently over low heat.
Q: What can I serve with it?
A: A fresh side salad with lemon vinaigrette or roasted veggies makes the perfect light pairing.