Pesto and Egg Pasta for a Creamy, Nutritious Meal
Pasta coated in a vibrant pesto sauce and topped with protein-packed eggs makes for a quick, tasty dinner. This combination of pesto and eggs with pasta has become a viral recipe, but it can be made even healthier with some simple additions and substitutions.
The Viral Pesto Egg Pasta Sensation
Over the last couple years, TikTok's pesto egg pasta has exploded in popularity. The recipe simply mixes cooked spiral or bowtie pasta with pesto sauce, then tops with an egg cracked over the top. As the hot pasta cooks the egg, it creates a rich, creamy sauce coating each bite.
It's easy to see why this dish has become such a phenomenon. The flavors and textures perfectly complement each other. Hot pasta and cool pesto pair beautifully. And the egg yolk finishing sauce gives such a lush, satisfying mouthfeel.
Ways to Boost Nutrition
While pesto and eggs with pasta already provides a nutritious meal, a few easy upgrades make it even healthier.
Try additions like:
- Sauted, sliced veggies - onions, tomatoes, spinach, broccoli, etc.
- Beans or chickpeas for extra protein and fiber
- Shredded chicken or seafood - salmon, shrimp, etc.
- Low-fat cheese like parmesan or feta for more protein without much added fat
Combining the pasta with extra produce, plant proteins or lean meats turns this viral food craze into a well-rounded, wholesome dish.
Choosing the Best Pasta
The type of pasta makes a difference too. Consider better-for-you options like:
- Whole wheat or multigrain noodles - More fiber, nutrients and protein than traditional white pastas.
- Vegetable or legume pastas - Zoodles, chickpea noodles and pastas made from lentils, edamame or black beans supply extra vitamins, minerals and healthy plant compounds.
- Protein-enriched pasta - Some brands create pastas with added protein for extra nutrition.
These alternatives provide more health benefits. But watch cooking times, as whole grain and vegetable pastas take slightly longer than regular versions.
Making a Healthy Pesto Sauce
Whipping up homemade pesto allows control over the quality of the ingredients. To make a healthy sauce:
- Use extra virgin olive oil
- Limit salt by avoiding parmesan cheese (also high in fat)
- Boost herbs like basil, cilantro or arugula
- Add spinach or kale for extra greens
- Use walnuts or pine nuts instead of cashews or almonds to limit fat
- Consider avocado for creaminess without dairy
Getting creative with homemade pesto is an opportunity to increase the nutrient content. Make big batches to keep on hand for easy pasta meals.
How to Cook Egg and Pesto Pasta
Once you've selected the healthiest pasta and pesto, it's time to cook!
Prepare the Pasta
Boil pasta according to package instructions until al dente - tender but still slightly firm.
If adding extra vegetables or protein, saute them first in a skillet with a bit of olive oil until fully cooked.
Before draining the pasta, reserve about 1/2 cup of the starchy pasta cooking water to help the sauce emulsify when mixed.
Mix with Pesto
Transfer hot drained pasta back into the empty pot or a mixing bowl. Immediately add a few heaping spoonfuls of pesto and any sauteed vegetable/protein mix-ins.
Pour in about 1/4 cup reserved pasta water and stir vigorously with tongs or large spoons to fully incorporate everything so pasta is thoroughly coated.
The starch from the pasta water combines with the oil in the pesto to create a lush coating adhering to each noodle.
Top with Egg
Finally, crack 1 or 2 eggs evenly over the pasta, aiming for full coverage across the dish. The residual heat from the pasta will gently cook the eggs, thickening into a rich sauce as it mixes throughout the pesto coated noodles.
Stir slowly and gently to allow eggs to set while evenly distributing. Add more pasta water a tablespoon at a time if needed to bring everything together.
When eggs have just set, remove from heat and serve immediately. The runny yolk should envelope each bite!
Ingredient Alternatives and Substitutions
Customize this trendy pasta by trying unique ingredient twists!
Different Egg Styles
Playing with different egg options creates variety.
- Scrambled or hard boiled eggs lend richer flavor compared to raw eggs.
- Substitute with egg whites to cut cholesterol and fat.
- Add only 1 yolk plus several whites for creaminess without excess saturated fat.
- Replace regular eggs with omega-3 enriched or pasture-raised eggs to emphasize healthier fats.
Alternative Proteins
If you want to skip the egg, other proteins give a similar creamy finish. Try:
- Silken tofu
- Greek yogurt
- Soft cheeses like ricotta or goat cheese
- Canned white beans
- Nut butters
These all supply protein, healthy fats and texture to nicely bind with pesto pasta.
Creative Pestos
Concoct unique pesto combinations like:
- Sun-dried tomato and almond
- Roasted red pepper and walnut
- Edamame and basil
- Artichoke and olive
- Roasted garlic
Blend your favorite herbs, nuts, oils and vegetables for homemade pestos bursting with flavor. The egg and pasta serve as perfect carriers for your crafty creations!
Nutrition Information
Wondering just how healthy this pasta can be? Here's a nutrition comparison of different versions.
Basic Pesto Egg Pasta Nutrition Facts
The original TikTok viral recipe delivers:
- around 700 calories
- 17g sat fat
- over 40g total fat
- 25g protein
A tasty treat! But lots of calories and fat from cheese-based pesto, egg yolks and white flour pasta.
Nutrient-Rich Upgrade
By using healthier pasta, homemade pesto, extra veggies and just egg whites, you can achieve:
- Under 500 calories
- Less than 10g sat fat
- Only 15g total fat
- 30g fiber
- 30g protein
Same delicious flavors in a more balanced, nutritious meal perfect for regular enjoyment!
Storing Leftovers Safely
Like any dish with eggs, leftover pesto pasta needs proper storage for food safety.
Refrigeration Guidelines
After cooking, promptly refrigerate remaining pesto egg pasta within 2 hours. Keep at 40F or below.
Cold temperatures prevent bacterial growth. Wrap tightly and store towards the back of the fridge furthest from the door.
Reheating Instructions
When ready to eat again, reheat to 165F until hot throughout. This kills any pathogens that may have developed.
You can reheat gently on the stovetop or microwave. Just be sure to stir regularly to distribute heat evenly.
Consume Promptly
For optimal quality and safety, eat leftovers within 3 to 4 days. Discard any pasta that sits longer, smells funny or develops mold.
Handling home prepared food properly prevents illness. Take care with leftovers to enjoy pesto egg pasta again and again!
FAQs
Can you use frozen pesto for this pasta recipe?
Yes, store-bought or even homemade pesto can be frozen for later use. Thaw overnight before tossing with hot pasta so it evenly coats the noodles. You may need to thin with a little olive oil or pasta water if consistency seems too thick after freezing.
What type of eggs work best?
Large eggs are preferred to give ample rich sauce for pasta coating. But any size can be used. Scrambled or hard boiled eggs lend extra flavor, or just the whites provide creaminess without excess cholesterol.
Can I prepare pesto egg pasta ahead of time?
It's best to assemble everything right before eating while hot. The residual warmth gently cooks the eggs into a lush sauce. Leftovers should be refrigerated within 2 hours and recalled to 165° inside before enjoying again.
Can kids or those with food allergies eat this?
Substitute gluten-free or allergen-free pasta plus eliminate pesto ingredients like cheese, nuts or wheat. Many veggie or legume pastas plus alternative pestos make pesto egg pasta possible for restricted diets. Just check labels!
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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