Of all the midweek dinner staples, pasta is the most reliable. Eaten once a week by most Brits (according to Pasta Evangelists), most of us have mastered throwing a quick meal together courtesy of some fusilli, a tin of tomatoes and a few garlic cloves. Or a couple of eggs, some cream and parmesan. And who can forget the mealtime hero, my friend and yours, pesto?
But not all sauces are created equal. For one thing, these recipes are a particularly British take on traditional Italian classics. We’re notorious for shifting the dish to suit our needs: topping pasta with grated cheddar rather than parmesan, using bacon in a carbonara, or leaving milk out of our bolognese. An outrage to Italians, sure, but delicious.
And then, of course, there’s the question of how good they are for you. We asked Nichola Ludlam-Raine, specialist registered dietitian and author of How Not To Eat Ultra-Processed, about the most popular sauces made in British homes. She not only ranked them from worst to best based on how healthy they are, but also gave us some tips on how to up their nutritional impact.
In general, she recommends that any of these sauces should be homemade – it may take a bit more time, but doing so “allows you to control the ingredients, avoiding added sugars, excess salt, and unnecessary preservatives often found in shop-bought options.”
To make that easier she recommends making a big batch of tomato sauce and freezing it in portions “ready to defrost to add to chilli’s, bolognese and pasta”.
That said, Ludlam-Raine says, “You shouldn’t be hard on yourself for buying jarred – I’m a big fan of using the odd ready-made sauce if it encourages you to cook from home rather than ordering a takeaway.”
Here she ranks nine pasta sauces from worst for your health to best – starting with… cheese sauce.
9. Cheese Sauce
Oh, cheese sauce. Perhaps the most British sauce on the list (the closest Italian equivalent is salsa ai quattro fromaggi, made up of, surprisingly, four cheeses) this store-cupboard classic has a lot going for it. But not nutritionally.
“This is high in calcium but also in saturated fat,” as well as missing out on essential fibres and lean proteins. If you want to make this a bit more healthy, Ludlam-Raine says, “using semi-skimmed milk and a mix of reduced-fat cheese can lighten it up. Adding puréed cauliflower is another great trick to boost fibre and nutrients”.
8. Carbonara
You think of spaghetti carbonara and you think delicious, satisfying, delightful. You do not, however, think “health food”.
“Traditionally made with eggs, Parmesan and pancetta, carbonara is relatively high in protein, but also rich in saturated fat,” Ludlam-Raine says. It’s best enjoyed as an occasional treat.
“To make it healthier, consider swapping pancetta for smoked turkey or mushrooms and using reduced-fat Parmesan.”
7. Cacio e Pepe
All it takes is Parmesan, pepper, pasta and starchy pasta water, to pull this wonderfully simple sauce together. It is not, however, particularly nutrient dense.
“While indulgent, it’s low in fibre and vitamins,” says Ludlam-Raine. Parmesan in particular is high in protein and calcium, but also in salt and fat.
To balance this, she suggests “pairing it with a wholegrain pasta and a side of veggies and lean protein too.”
6. Alla Vodka
Penne Alla Vodka is a culinary delight, but thanks to the use of cream and Parmesan it is not the healthiest of sauces. Recipes often recommend using either double cream or mascarpone, both of which are high in fat and calories.
If this is a concern for you, Ludlam-Raine says “substituting cream with low-fat crème fraîche or Greek yoghurt is a healthier alternative.”
5. Bolognese/ragu
A mealtime classic, bolognese falls firmly in the middle of the list, says Ludlam-Raine, as it’s “a hearty, protein-rich sauce”. Everyone has their own twist on the recipe, meaning there’s a lot of room for creatively making it more nutritionally rich.
Ludlam-Raine recommends “opt for lean ground meat or lentils or mixed beans for a plant-based twist. And again, adding extra veg boosts fibre and helps lower the calorie density.”
4. Pesto
Pesto, when homemade, “can be packed with heart-healthy fats and antioxidants from basil, nuts and olive oil”, says Ludlam-Raine, making it a relatively healthy choice for your pasta.
However, of all the sauces on this list, pesto is probably the one that is least often made from scratch. The key ingredient (pine nuts) can be expensive and the process of making it labour intensive – who can blame you for opting for ready-made?
If you are doing so, Ludlam-Raine says to watch out again for salt content, as well as what oil it’s made with. “When choosing a pesto at the supermarket, look for one that lists extra-virgin olive oil as the main oil (rather than cheaper refined oils), with high-quality ingredients like fresh basil, pine nuts, Parmesan, and garlic.
“Fresher refrigerated pesto may have fewer additives and preservatives compared to shelf-stable options, but always check the label for added sugars, excess salt, or unnecessary fillers – in general, the shorter the ingredients list, the better.”
You can offset some of the health impacts by again adding in green vegetables like kale or spinach (“it boosts fibre and lowers the basil requirement”) she says.
3. Puttanesca
“Made with tomatoes, olives, capers, and anchovies, this sauce is a good source of healthy fats and protein,” Ludlam-Raine says, ranking it third best in the list.
However, she cautions that you should “be mindful of the salt content due to the preserved ingredients.” Eating too much salt (the Recommended Daily Intake is 6g a day) can increase your risk of high blood pressure, kidney problems and stroke.
2. Arrabiata
Similar to your tomato and basil, arrabiata is tomato-based, but with the added boost of chilli. “Chilli is naturally high in vitamin C and antioxidants,” she says, but recommends opting for homemade over store-bought.
“Watch out for added oils in some recipes – ensure you’re using high-quality oils like extra-virgin olive oil or extra-virgin rapeseed oil, which contain more nutrients and antioxidants compared to refined oils.”
1. Tomato and basil
Sometimes your best bet really is the simplest. Tomato and basil, Ludlam-Raine says, is a “simple, nutrient-packed and relatively low-calorie sauce packed with vitamin C, fibre and lycopene from the tomatoes.”
For a complete meal, add lean protein like chicken. If you want to up the nutritional value without compromising on flavour, she suggests adding extra vegetables, subtly: “Things like grated carrot, celery, or peppers can increase the fibre and micronutrient content.”