White Sauce Pasta is the clear winner when it comes to healthy and tasty pasta recipes. It can be made to taste with loads of goodness of veggies cooked in a creamy whole-wheat white sauce. It’s possible to make a white sauce with whole-wheat flour to make pasta a truly wholesome dish.

The reason for considering White Sauce Pasta to be healthy:-

  • Pasta is healthy and wholesome.
  • It has no all-purpose flour.
  • It has no cheese or cream.
  • Has a lot of veggies.
  • Super easy to make.
  • Lunchbox and meal-prep friendly.
  • Kids love it to the core.

The base of the creamy white pasta is the white sauce made from just four ingredients i.e., flour, milk, garlic, and olive oil. For making the healthy white sauce, you can replace all-purpose flour with whole wheat flour, and butter with olive oil. You will get the creamiest white sauce without using any all-purpose flour, butter, cream, or cheese.

You can use multi-purpose healthy white sauce to make a baked vegetable casserole, creamy mushroom sauce, or baked chicken. Whole-grain pasta is a perfect choice for making wholesome dish. Use whole wheat penne pasta for soaking up all the creamy white sauce. You can even use spaghetti, rigatoni, or macaroni shells for making white sauce pasta. The white sauce pasta recipe is highly variable and customizable. You add vegetables, grilled chicken or seafood of choice. Colorful bell peppers, squash, peas, corn or you may add fresh greens like kale, baby spinach, basil, or collard greens. It is up to you to add as many vegetables as you want to make the pasta fulfilling and vibrant.

  • Prep Time15 min
  • Cook Time25 min
  • Total Time40 min
  • Yield4 Plates
  • Serving Size200 g
  • Energy653 cal
  • Cuisine
    • Italian
  • Course
    • Breakfast
    • Main Course
  • Cooking Method
    • Cutting
    • Boiling
    • Sauteing


    • 400 gram dry whole wheat penne pasta
    • 1/2 cup sweet corn kernels
    • 1/2 cup diced red bell pepper
    • 1/2 cup chopped spinach
    • 2 tablespoon olive oil
    • 1 teaspoon dried oregano
    • 1 teaspoon dried red chili flakes
    • Salt to taste
    • 1 tablespoon sliced black olives
    • 1 tablespoon roughly chopped parsley
    To make the whole wheat white sauce
    • 2 tablespoon olive oil
    • 1 tablespoon finely chopped garlic
    • 2 tablespoon whole wheat flour (atta)
    • 4 cup milk at room temperature
    • Salt and pepper to taste



Boil Pasta:

  • Heat 6 cups of water in a large saucepan with salt on high heat.
  • Once the water comes to a boil, add the pasta.

  • Cook until the pasta is al dente or cooked as per your liking.
  • Once cooked, drain the water, reserve 1 cup of boiled pasta water to flavor the sauce.
  • Rinse the pasta with cold water to stop the cooking process.
  • Set aside.

Prepare White Sauce:

  • Heat olive oil in a pan.
  • Add chopped garlic and saute for 10 seconds to release the aroma of garlic.

  • Add whole wheat flour.
  • Saute over low heat for 1 – 2 minutes to release the aroma and roast the flour.
  • Pour the milk steadily with one hand.
  • Stir the flour mixture clockwise continuously to avoid any lump formation.

  • Keep stirring until the sauce thickens.
  • Once the sauce thickens, season with salt, pepper, and nutmeg powder.
  • Stir to combine.
  • Taste and adjust the seasoning.

Final Step:

  • Add chopped vegetables, boiled pasta, seasoning in the white sauce.

  • Stir to combine.
  • If the sauce is too thick, you can add reserve boiled pasta water or more milk to get the desired consistency.

  • Simmer the pasta and vegetables in the white sauce for 2 – 3 minutes to absorb the flavor.

  • Sprinkle chopped parsley or basil before serving.

  • Serve Creamy White Sauce Pasta along with warm garlic bread.


  • Ensure before adding in the sauce, milk is at room temperature.
  • Continuously stir the sauce till it starts thickening to avoid lump formation.
  • Taste the sauce and season with salt, if need be.
  • Add a pinch of grated nutmeg or nutmeg powder also in sauce for taste.


  • 4 servings per container
  • Serving Size200 g
  • Amount per serving
  • Calories653
  • % Daily Value*
  • Total Fat25 g32.05%
  • Saturated Fat7 g35%
  • Trans Fat0 g
  • Polyunsaturated Fat0 g
  • Monounsaturated Fat0 g
  • Cholesterol24 mg8%
  • Sodium150 mg6.52%
  • Total Carbohydrate83 g30.18%
  • Dietary Fiber9 g32.14%
  • Total Sugars16 g
  • Protein21 g42%
  • Calcium291 mg22.38%
  • Iron1 mg5.56%
  • Potassium447 mg9.51%
  • Vitamin A161 mcg17.89%
  • Vitamin C (Ascorbic Acid)28 mg31.11%