• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Plant Based School
  • Home
  • Recipes
  • About Us
  • Navigation Menu: Social Icons

    • Facebook
    • Instagram
    • Pinterest
    • TikTok
    • YouTube
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Subscribe
  • About Us
  • All Recipes
  • Mains
  • Pasta
  • Sweet
  • Collections
    • Facebook
    • Instagram
    • Pinterest
    • TikTok
    • YouTube
  • ×

    Home » Pasta

    Spaghetti Aglio e Olio

    Published: Apr 28, 2023 · by Nico

    Jump to Recipe

    Spaghetti aglio e olio is a classic pasta dish from Italy where the spaghetti is tossed in a simple and tasty garlic, chillis, parsley, and olive oil sauce.

    We'll show you how to make this recipe to perfection in under 15 minutes and give you plenty of ideas on how to add your favorite veggies to turn it into a delicious family dinner.

    pasta aglio olio
    On this page:
    • Ingredients
    • Instructions
    • Variations
    • Serving suggestions
    • Tips
    • Storage
    • More pasta recipes
    • Recipe

    Check out our best pasta recipe collection!

    Garlic and oil pasta (spaghetti aglio e olio, or spaghetti aglio olio e peperoncino) is an Italian pasta recipe that originated in southern Italy, most probably around the Naples area, and is now famous all over the world for its simplicity and taste.

    The recipe is a "low-budget" version of another southern-Italian recipe, spaghetti with mussels. The sauce has the same basic ingredients: plenty of extra virgin olive oil, fresh garlic, chili peppers, or red pepper flakes, and a sprinkle of finely chopped parsley.

    Italians make garlic and oil pasta with spaghetti (hence the original name spaghetti aglio e olio). Still, you can make variations of this dish with vermicelli, linguine, bucatini, and even angel hair pasta.

    While this dish is delicious on its own, it's also the perfect base recipe to build on and customize with your favorite veggies.

    Check out our variations chapter below to see how we make it with cannellini beans, broccoli, lemon, spinach, and pan-fried tofu.

    Aglio olio with beans and fork

    Ingredients

    aglio e olio ingredients

    Garlic

    Use fresh garlic cloves for this recipe, minced (finely chopped) with a knife. Some prefer to add sliced garlic, but we think minced is best.

    I don't recommend grating or pressing the garlic because it'll become a mash as you fry it in oil. Also, garlic powder won't work for this recipe.

    Olive oil

    Extra virgin olive oil is the main ingredient in this recipe. Try to get a good quality one if you can; spaghetti aglio e olio won't taste good if your oil is low quality or rancid.

    Red chilies or red pepper flakes

    Aglio e olio is spicy, but not unbearably so. You can use red hot chili peppers, fresh or dried, or you can add a sprinkle of red pepper flakes.

    Whatever you choose, adjust spiciness based on your taste.

    Parsley

    Fresh parsley, the flat-leaf kind, is also known as Italian parsley in the USA. Finely chop it with a knife before adding it to the sauce.

    Pasta

    I recommend a long pasta shape, best if bronze-cut (it says so on the package) because its rugged and dusty surface sticks better to the sauce.

    You can use spaghetti, linguine, bavette, bucatini, tagliatelle, fettuccine, and even angel hair pasta. For gluten-free, use gluten-free spaghetti.

    Water

    To cook the pasta. Also, reserve about a cup of pasta cooking water to add to the aglio e olio sauce. The starchy pasta water will make the dish creamy and delicious.

    Salt

    You'll need a pinch of salt for the sauce and a good handful for seasoning the pasta water. We recommend sea salt or kosher salt.

    best pasta types for garlic and oil pasta

    Instructions

    Make the aglio e olio sauce

    Finely chop the garlic, parsley, and fresh red chili (if you use red pepper flakes, you don't have to chop them).

    finely chopped garlic, chili, and parsley

    Add the olive oil to a large skillet.

    Set the heat to low, then when the oil is warm, add the finely chopped garlic and the finely chopped chili.

    Fry in the oil for approximately 30 seconds, then turn the heat off and let fry gently with the pan's residual heat.

    Set aside and wait for the pasta to cook.

    chili and garlic in a pan with oli


    Note: the garlic should not brown or burn. Burnt garlic tastes bitter. If this happens, we recommend starting over. If the pan gets too hot, take it off the heat and tilt it to gather the oil and the garlic on one side.

    tilted pan with olive oil and garlic

    Boil the pasta

    Bring a large pot of water to a boil, add the salt, then add the pasta.

    Cook the pasta in boiling water without a lid per package instructions minus 1 minute as you want to pasta very al dente (al dente means slightly undercooked). Stir the pasta once or twice so it doesn't stick to the bottom of the pot.

    When the pasta is cooked al dente, reserve a cup of pasta water and drain the pasta.

    spaghetti in a pot with boiling water

    When the pasta is almost cooked, warm the aglio e olio sauce again until the garlic fries, then add the finely chopped parsley.

    Move the pan around to disperse the parsley in the oil, and fry it for 15 to 30 seconds. Now turn the heat off and let fry gently with the pan's residual heat.

    garlic and oil pasta sauce with parsley

    Toss and serve

    Toss the spaghetti on medium heat in the pan with the garlic and oil sauce, add a ladleful of reserved pasta-cooking water and a pinch of salt, and finish cooking the pasta for another minute while gently moving it around.

    garlic and oil pasta in a large skillet (aglio olio just made)

    When there's no more liquid in the pan, and the pasta is fully coated in the sauce, you can serve it.

    garlic and oil pasta aglio olio

    Variations

    Broccoli aglio e olio

    garlic and oil pasta with broccoli (aglio olio and broccoli)

    This is one of Louise's favorite pasta dishes. It's incredibly creamy and easy to make.

    To make it, cut some broccoli florets (you'll need a medium-sized broccoli head for four people) and boil them with the pasta in the same pot and at the same time.

    When the pasta and the broccoli are cooked, toss them in the pan with the garlic and oil sauce. You can make the sauce without the parsley for this variation.

    Then add a ladleful of reserved pasta water and optionally some freshly-grated parmesan cheese, stir and serve.

    Cooked this way, the broccoli becomes creamy and turns into delicious garlic, oil, and broccoli sauce, and we will love this recipe.

    White beans aglio e olio

    Aglio olio beans with parsley and chili

    This variation is officially our favorite aglio e olio pasta we've ever made. We are so excited for you to try it. The white beans add a ton of nutrition and creaminess to the dish. We think they are perfect with the aglio e olio sauce.

    To make it, prepare the aglio e olio sauce as described in the main recipe, then add one can of drained and rinsed white beans (we recommend cannellini beans) and toss them in the sauce, on medium heat, for about 5 minutes.

    Add the pasta cooked al dente and some reserved pasta water, and finish cooking and tossing until perfectly creamy.

    Lemon aglio e olio

    garlic and oil pasta with lemon

    Another classic recipe is lemon pasta with garlic and oil.

    To make it fry the finely chopped garlic, grated lemon zest, and red pepper flakes in the oil for 30 seconds on medium-low heat, then add the lemon juice, stir, and turn the heat off.

    When the pasta is al dente toss it in the pan, add a ladleful of reserved pasta water, and finish cooking for a minute until the sauce thickens.

    Add grated parmesan cheese (or dairy-free parmesan), a knob of butter (or non-dairy butter), and freshly ground black pepper, then turn the heat off and keep mixing till the pasta is creamy.

    Taste and adjust for salt, then serve immediately and garnish with some freshly grated lemon zest on top.

    Spinach aglio e olio

    aglio e olio with lemon flavor version

    We love this variation with lemon and spinach so much that we wrote a dedicated blog post for it. To prepare it, follow the instructions above for the pasta with garlic, oil, and lemon to make the sauce.

    Then add 15 to 18 ounces (400 - 500 grams) of fresh spinach to the sauce, season them with a pinch of salt, and let them cook for 5 minutes until soft. Now toss in the pasta very al dente. Finish cooking for another minute with a ladleful of reserved pasta water, then serve.

    If you want to make this recipe even more delicious, add a tablespoon of butter and parmesan. It'll be even creamier.

    Pan-fried tofu aglio e olio

    garlic and oil pasta with tofu

    Give this a chance, and you won't be disappointed. It's a great combination, especially if you are trying to replace chicken or shrimp.

    Pan-fried tofu has the perfect texture, and its neutral flavor makes it the ideal choice to add plant-based protein to this pasta recipe.

    To make it, first, prepare the pan-fried tofu following our recipe. It's a 3 step process that takes about 15 minutes in total.

    While the tofu fries, cook the pasta and prepare the garlic, chili, parsley, and oil sauce. Next, stir the pan-fried tofu in the garlic and oil sauce, then add the pasta.

    Toss the pasta with the sauce and the tofu, and add a ladleful of reserved pasta water if necessary.

    This recipe might seem a little unconventional, but trust us, it's delicious! It's the perfect alternative for those trying to eat less meat and more plant-based.

    Serving suggestions

    Spaghetti aglio e olio is excellent as a main dish. To make your meal more complete, you can add a simple vegetable side dish, like:

    • Simple side salad
    • Steamed artichokes
    • Cucumber tomato salad
    • Roasted broccoli
    • Oven-baked mixed vegetables
    • Roasted Brussels sprouts
    • Air fried zucchini
    • Or one of our easy, healthy, and delicious vegetable side dishes.
    • simple side salad
      Side Salad
    • steamed artichokes
      Steamed Artichokes
    • air fryer zucchini
      Air Fryer Zucchini
    • Roasted sprouts with lemon and dressing
      Roasted Brussels Sprouts

    Tips

    How to cook pasta?

    You'll need a large pot of salted water as follows:

    • 8 ounces of pasta (230 grams): cook pasta in 2 quarts of boiling water (8 cups or 2 Liters) with 1 tablespoon of salt (15 grams). Serves 2 - 3 people.
    • 12 ounces of pasta (340 grams): cook pasta in 3 quarts of boiling water (12 cups or 3 Liters) with 1 ½ tablespoons of salt (21 grams). Serves 4 people.
    • 1 pound of pasta (450 grams): cook pasta in 1 gallon of boiling water (16 cups or 4 Liters) with 2 tablespoons of salt (30 grams). Serves 5-6 people.

    Salting the pasta water is essential! If you don't, the pasta will be bland, no matter how much salt you add to the sauce. I kid you not; growing up in Italy, I've seen family dinners end up in highly heated discussions with lots of drama just because someone forgot to add salt to the pasta water.

    You can use any salt to do that. However, the best salt is coarse sea salt. Sea salt is healthier than table salt, and it gives a better flavor to the food since it contains natural minerals. Good quality sea salt is made by letting the seawater dry in the sun. Table salt, on the other hand, is made by chemically extracting the salt from the ground, then adding chemicals to it to make it stay dry. Guess which one's better for you?

    How much pasta per person?

    Guidelines recommend 2.1 to 3.5 ounces or 60 to 100 grams of pasta per person, depending on your calorie needs.

    Pasta portion sizes vary if you have pasta as a main and only meal or if it's part of a 2 - 3 course menu.

    Also, remember that a simple pasta with tomato and basil will have substantially different calories and macros than baked ziti with cheese and meat.

    Here's a simple summary:

    • 3.5 ounces (100 grams) per person if the main meal;
    • 2.8/3 ounces (80/90 grams) per person if part of a 2 - 3 course meal;
    • 2/2.5 ounces (60/70 grams) per person if part of a 3+ course meal.

    Pasta types for garlic and oil pasta

    This recipe is best with long pasta types. Spaghetti or linguine is the best. Another thing you should look for when you buy your pasta is the ingredients.

    Go for authentic Italian pasta made from durum wheat semolina flour or whole wheat - best if organic. It has a perfect balance of protein (13g) and carbs (73g), is low in fat (1.5g) and has a low glycemic index. Just ensure you don't buy low-quality pasta made from refined white flour.

    Chop everything in advance

    If you haven't done garlic and oil pasta before, my advice is to chop the garlic and the parsley before you start cooking the pasta. This is because you must give your full attention to the garlic while it fries in the oil.

    Garlic burns very quickly in hot oil, so you need to ensure the oil doesn't become too hot. If you burn the garlic, don't worry, this happens. But you'll need to start again, or your pasta will taste bitter and burnt.

    Italian aglio e olio traditions

    In Italian "aglio e olio" means garlic (aglio) and oil (olio). In some regions this dish is called "spaghetti aglio, olio e peperoncino" - peperoncino meaning red hot chili peppers.

    Among the Italian youth, spaghetti aglio e olio is often called "midnight spaghetti" as it's usually prepared after a long night out partying to satisfy the most untamable late-night cravings.

    Growing up in Italy, I would go back home after a long night out with a couple of my best friends and cook a quick, delicious, and satisfying midnight snack of pasta aglio e olio in the middle of the night. There's nothing better than that!

    pasta aglio e olio

    Storage

    Make ahead: we don't recommend making this recipe ahead.

    Refrigerator: you can store garlic and oil pasta in the fridge for 24 hours, although, like with most pasta dishes, it's best if you eat it straight away. Reheat in the microwave for a few minutes or on a pan with a dash of water and oil.

    Freezer: not suitable for freezing.

    More pasta recipes

    If you love this garlic and oil pasta, try one of these quick and easy pasta recipes:

    • Pasta alla Norma or eggplant pasta
    • Broccoli pasta
    • Creamy mushroom pasta
    • Penne all arrabbiata
    • Pasta Pomodoro
    • Roasted red pepper pasta
    • Pesto pasta
    • Pasta puttanesca
    • Pasta Norma with fresh basil
      Pasta alla Norma - Eggplant Pasta
    • broccoli pasta with fork
      Broccoli Pasta
    • vegan mushroom pasta
      Vegan Mushroom Pasta
    • Pasta Puttanesca in a white bowl
      Pasta Puttanesca

    Recipe

    garlic and oil pasta aglio olio

    Spaghetti aglio e olio

    Author: Nico
    Spaghetti aglio e olio is a classic pasta dish from Italy where the spaghetti is tossed in a simple and tasty garlic, chillis, parsley, and olive oil sauce.
    We'll show you how to make this recipe to perfection in under 15 minutes and give you plenty of ideas on how to add your favorite veggies to turn it into a delicious family dinner.
    Print Recipe Pin Recipe Share Recipe
    4.92 from 24 votes
    Prep Time 5 minutes mins
    Cook Time 10 minutes mins
    Total Time 15 minutes mins
    Course First Course, pasta
    Cuisine Italian
    Servings 4 people
    Calories 483 kcal

    Ingredients
     
     

    Aglio e Olio Sauce

    • ⅓ cup extra virgin olive oil
    • 3 cloves garlic minced
    • 1 small red chili finely chopped, or 1 - 2 teaspoons red pepper flakes. Adjust to your liking.
    • 2 handfuls flat-leaf parsley finely chopped
    • 1 pinch salt

    Pasta

    • 12 ounces spaghetti
    • ¾ gallon water to cook the pasta
    • 1½ tablespoons salt for the pasta water
    Keep screen on

    Instructions
     

    MAKE THE AGLIO E OLIO SAUCE

    • Finely chop 3 cloves garlic, 2 handfuls flat-leaf parsley, and 1 small red chili (if you use red pepper flakes, you don't have to chop them).
      finely chopped garlic, chili, and parsley
    • Add ⅓ cup extra virgin olive oil to a large skillet.
      Set the heat to low, then when the oil is warm, add the finely chopped garlic and chili.
      Fry in the oil for approximately 30 seconds, then turn the heat off and let fry gently with the pan's residual heat.
      Set aside and wait for the pasta to cook.
      chili and garlic in a pan with oli
    • Note: the garlic should not brown or burn. Burnt garlic tastes bitter. If this happens, we recommend starting over. If the pan gets too hot, take it off the heat and tilt it to gather the oil and the garlic on one side.
      frying garlic in oil

    BOIL THE PASTA

    • Bring ¾ gallon water to a boil in a large pot, add 1½ tablespoons salt, then add 12 ounces spaghetti.
      Cook the pasta in boiling water per package instructions minus 1 minute as you want to pasta very al dente (al dente means slightly undercooked). Stir the pasta once or twice so it doesn't stick to the bottom of the pot.
      When the pasta is cooked al dente, reserve a cup of pasta water and drain the pasta.
      spaghetti in a pot with boiling water
    • When the pasta is almost cooked, warm the aglio e olio sauce again until the garlic fries, then add the finely chopped parsley.
      Move the pan around to disperse the parsley in the oil, and fry it for 15 to 30 seconds.
      garlic and oil pasta sauce with parsley

    TOSS AND SERVE

    • Add the pasta to the pan and toss on medium-heat with the garlic and oil sauce, add a ladleful of reserved pasta-cooking water and 1 pinch salt, and finish cooking the pasta for another minute while gently moving it around.
      garlic and oil pasta in a large skillet (aglio olio just made)
    • When there's no more liquid in the pan, and the pasta is fully coated in the sauce, you can serve it.
      pasta aglio e olio

    Notes

    Nutrition information is an estimate for 1 portion of spaghetti aglio e olio out of 4.
    VARIATIONS
    Check out our variations chapter to find out how to add veggies to this delicious recipe.
    HOW TO COOK PASTA?
    You'll need a large pot of salted water as follows:
    - 8 ounces of pasta (230 grams): cook pasta in 2 quarts of boiling water (8 cups or 2 Liters) with 1 tablespoon of salt (15 grams). Serves 2 - 3 people.
    - 12 ounces of pasta (340 grams): cook pasta in 3 quarts of boiling water (12 cups or 3 Liters) with 1 ½ tablespoons of salt (21 grams). Serves 4 people.
    - 1 pound of pasta (450 grams): cook pasta in 1 gallon of boiling water (16 cups or 4 Liters) with 2 tablespoons of salt (30 grams). Serves 5-6 people.
    HOW MUCH PASTA PER PERSON?
    Here's a simple summary:
    - 3.5 ounces (100 grams) per person if the main meal;
    - 2.8/3 ounces (80/90 grams) per person if part of a 2 - 3 course meal;
    - 2/2.5 ounces (60/70 grams) per person if part of a 3+ course meal.
    STORAGE
    Make ahead: we don't recommend making this recipe ahead.
    Refrigerator: you can store garlic and oil pasta in the fridge for 24 hours, although, like with most pasta dishes, it's best if you eat it straight away. Reheat in the microwave for a few minutes or on a pan with a dash of water and oil.
    Freezer: not suitable for freezing.

    Nutritional Values

    Nutrition Facts
    Spaghetti aglio e olio
    Amount per Serving
    Calories
    483
    % Daily Value*
    Fat
     
    19
    g
    29
    %
    Saturated Fat
     
    3
    g
    19
    %
    Trans Fat
     
    0
    g
    Polyunsaturated Fat
     
    2
    g
    Monounsaturated Fat
     
    13
    g
    Cholesterol
     
    0
    mg
    0
    %
    Potassium
     
    246
    mg
    7
    %
    Carbohydrates
     
    65
    g
    22
    %
    Dietary Fiber
     
    3
    g
    13
    %
    Sugar
     
    3
    g
    3
    %
    Protein
     
    12
    g
    24
    %
    Vitamin A
     
    276
    IU
    6
    %
    Vitamin B6
     
    0.2
    mg
    10
    %
    Vitamin C
     
    20
    mg
    24
    %
    Vitamin E
     
    3
    mg
    20
    %
    Vitamin K
     
    45
    µg
    43
    %
    Calcium
     
    48
    mg
    5
    %
    Folate
     
    21
    µg
    5
    %
    Iron
     
    1
    mg
    6
    %
    Manganese
     
    1
    mg
    50
    %
    Magnesium
     
    56
    mg
    14
    %
    Zinc
     
    1
    mg
    7
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you like this recipe?Leave us a comment below or find us on Instagram, YouTube, Pinterest, TikTok, and Facebook.

    You might also like the following:

    • easy pasta recipes in 30 minutes
      40 Easy Pasta Recipes
    • meatless meals with dinner and lunch
      40 Easy Meatless Meals
    • Lazy Sunday Dinners with toast, pasta and easy sauces
      30 Lazy Sunday Dinner Ideas
    • Easy dinners pasta and stuffed veggies
      40 easy dinners
    « Stuffed Eggplant
    Black Bean Soup »

    Reader Interactions

    Comments

    1. Kay

      December 28, 2022 at 3:58 am

      Our all time favourite. Made this today. Turned out great. 🙂 Thank you for the detailed explanation and tips. 🙂

      Reply
      • Louise

        December 28, 2022 at 6:26 am

        We're so delighted to hear that, Kay! Thanks so much for taking the time to leave a comment! Kindest, Louise

        Reply
    2. Nadja

      October 04, 2022 at 9:32 pm

      5 stars
      Beware of this recipe, you will crave this dish every night. I make it with both tofu and broccoli and the spicyness really hits the spot. Love all of your recipes

      Grazie

      Reply
      • Nico

        October 05, 2022 at 5:07 am

        Ahahah Nadja, thank you for leaving a comment, I'm really happy you like the variations too! Have a great week. Cheers, Nico

        Reply
    3. Jody

      June 24, 2022 at 5:54 pm

      5 stars
      Wonderful! I made the broccoli version. I am so glad I discovered your recipes!

      Reply
      • Nico

        June 27, 2022 at 10:54 am

        Wonderful Jody, so happy you liked the variation with broccoli - it's my secret favorite too! We're very happy you're here, thanks for the kind words. Cheers, Nico

        Reply
    4. jbdean

      July 30, 2021 at 9:33 am

      5 stars
      I can’t WAIT to make this! It’s after midnight here but if I had the chilis, I be making this right now!!

      Thank you!

      Reply
      • Nico

        August 11, 2021 at 12:16 pm

        Ahah, midnight is the perfect time to make this recipe. Hope it turned out great! 🙂

        Reply
    5. Suzanne

      June 29, 2021 at 5:44 pm

      5 stars
      Excellent recipes..looking foward to many more..

      Reply
      • Nico

        August 11, 2021 at 1:48 pm

        Thanks a lot, Suzanne. We are very happy you liked them 🙂 Happy cooking!

        Reply
    6. Suzanne

      June 29, 2021 at 5:43 pm

      5 stars
      My favorite..I also love it with anchovies cooked in to base ...

      Reply

    Leave a comment and star rating :-) Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Nico and Louise founders of the Plant-Based School.

    Hi, we are Nico and Louise, and we love cooking! Welcome to our blog.

    Here we share veggie-packed recipes for the whole family.

    Omnivores, flexitarians, vegetarians, and vegans, you are ALL WELCOME!

    More about us →

    Trending

    • lentil curry with basmati rice
      Lentil Curry
    • vegan mushroom pasta
      Vegan Mushroom Pasta
    • cauliflower lentil salad
      Cauliflower Lentil Salad
    • chickpea soup with bread
      Chickpea Soup

    Seasonal

    • Roasted sweet potatoes on white platter
      Roasted Sweet Potatoes
    • broccoli pasta with fork
      Broccoli Pasta
    • roasted cauliflower soup
      Cauliflower Soup
    • lentil bolognese
      Lentil bolognese

    Footer

    ↑ back to top

    Top Recipes
    Vegan Custard
    Potato gnocchi
    Easy Focaccia
    Rice salad
    Vegan Ricotta

    Top Compilations
    Best Tofu Recipes
    Vegan Pasta Recipes
    Easy Dinners
    Best Plant-Based Desserts
    Vegan Appetizers

    Most Shared
    Eggplant Parmigiana
    Vegan Mayo
    Vegan melted cheese
    Hummus
    Roasted sweet potatoes

    Home About Recipes Subscribe Privacy Policy Nutrition Disclaimer Terms & Imprint

    Copyright © 2023 The Plant Based School