Garlic and chilli pasta - 532 calories only!

This is one of the easiest pastas to make, yet somehow one of the very best! Sometimes, the simplest ingredients create the most delicious dishes, and this garlic, chilli and parsley spaghetti is the perfect example. Inspired by the beauty of Italian cooking, it proves that you don’t need an endless list of ingredients or hours in the kitchen to create something truly special.

All you need is a clove of garlic, a pinch of dried chilli flakes, a handful of fresh parsley and a generous blessing of good-quality extra virgin olive oil. As the garlic gently sizzles in the olive oil, it releases the most incredible aroma, while the chilli adds a subtle warmth and a little kick of heat. The fresh parsley brings a burst of freshness, and the silky olive oil coats every strand of spaghetti beautifully. Every mouthful is fragrant, garlicky, slightly spicy and incredibly satisfying!

The best part? This recipe takes less than 25 minutes to prepare and around 10–20 minutes to cook, making it the perfect after-work dinner when you’re tired, hungry and craving something delicious without spending hours in the kitchen. It’s quick, affordable, requires minimal washing up and uses ingredients you may already have in your cupboard.

Even better, this recipe makes 2 generous servings, with approximately 537 calories per serving. If you’re currently in a calorie deficit, this is a wonderful dinner to add to your meal rotation. You can still enjoy a comforting, delicious bowl of pasta while being mindful of your daily calorie intake. There’s no need to give up the foods you love to work towards your goals!

And don’t let the simplicity fool you — this pasta is surprisingly filling. The generous portion of spaghetti, combined with the richness of the olive oil, makes it a satisfying meal to look forward to after a long day. If you fancy adding a little extra volume and fibre, serve it alongside some fresh vegetables or a crisp side salad.

Ultimately, this recipe is proof that eating well doesn’t have to mean eating bland food or following complicated recipes. Simple, speedy, budget-friendly and absolutely delicious, this garlic, chilli and parsley spaghetti might just become your new favourite after-work dinner!

Garlic and chilli spaghetti- ingredient list!

200g/7oz of dry spaghetti
One clove of fat garlic
A few fresh parsley leaves
Three tablespoons of extra virgin olive oil
Two pinches of dried chilli flakes and sea salt to taste

Garlic and chilli - step by step instruction guide!

Step 1
Fill a large saucepan with 2 litres of water, add 2 tablespoons of salt and bring to a rolling boil over a high heat. Once the water is boiling, carefully add the spaghetti, gently pushing it down into the pan as it softens until all the strands are fully submerged. Give it a gentle stir to help prevent the spaghetti from sticking together. Allow the water to return to the boil quickly, then reduce the heat slightly if needed to maintain a steady boil. Cook the spaghetti according to the packet instructions, stirring occasionally, until it is al dente— tender but still with a slight bite in the centre. This usually takes around 8–12 minutes, depending on the brand and thickness of your pasta.

Step 2
Before draining, reserve a small cup of the starchy pasta water, as this can be added to your sauce later to help it cling beautifully to the spaghetti. Drain the pasta thoroughly, but avoid rinsing it, as the starch on the surface helps the sauce coat each strand. Peel the garlic clove and finely chop it into small, even pieces to help release its flavour and ensure it cooks evenly. Next, wash and gently pat the fresh parsley dry before removing the leaves from the thicker stems. Finely chop the parsley and garlic together until everything is well combined. Keep the pieces small so the flavours can distribute evenly throughout the pasta, giving every mouthful a delicious balance of fragrant garlic and fresh, herby goodness. Set aside until ready to use.

Step 3
Pour the extra virgin olive oil into a large frying pan and place it over a low heat, allowing the oil to warm gently without becoming too hot. Add the finely chopped garlic and parsley, stirring gently to coat everything in the fragrant olive oil. Let the mixture cook for around 1 minute, keeping a close eye on the garlic. You want it to soften and release its delicious aroma without turning golden or brown, as burnt garlic can quickly become bitter and overpower the delicate flavours of the dish. 

Step 4
Next, add the dried chilli flakes, stirring them through the oil so their gentle heat and flavour can infuse into the garlic and parsley. Allow everything to cook together for another minute over a low heat, stirring occasionally to prevent the ingredients from catching on the bottom of the pan. The oil should become beautifully fragrant, with the garlic, fresh parsley and chilli creating the perfect base for your pasta. Keep the heat gentle throughout this process to ensure the flavours develop without burning. Your kitchen should begin to smell incredible at this point!