Cacio e pepe, an Italian classic from Rome, is celebrated for its simplicity and bold flavors. The dish traditionally features just three ingredients: pasta, Pecorino Romano cheese, and black pepper. The creamy, cheesy sauce combined with the pungent spice of the pepper creates a rich, indulgent experience that has made it a favorite among pasta lovers.
Despite its delightful taste, cacio e pepe is notoriously calorie-dense, thanks to the generous amounts of cheese and pasta used. However, if you’re looking to enjoy this delicious dish while being mindful of your calorie intake, there are lighter versions you can try.
Ilana Muhlstein, MS, RDN, shared her weight loss-friendly cacio e pepe recipe from her cookbook, The Food That Loves You Back. She says this spaghetti squash cacio e pepe is a “lighter, lower-calorie version of this classic Roman pasta dish.” It comes with less fat and cuts down the calories while still delivering that classic cheesy taste as if you’re in Rome.
Ingredients:
1. 6 cups (1,420 ml) cooked spaghetti squash
2. ¼-½ cup (60-120 ml) aquafaba, the reserved liquid from a can of chickpeas or a cornstarch slurry made by mixing 4 tbsp of cold water with tbsp of cornstarch.
3. ¼ cup (50 g) parmesan cheese, grated
4. ½ tsp. (1 g) black pepper
Instructions: Toast the black pepper in a large saucepan over low to medium heat for 1 to 2 minutes, or until it becomes fragrant. Add the Parmesan cheese and either aquafaba or a cornstarch slurry to the saucepan, stirring vigorously until well combined. Once the mixture forms a thick sauce, incorporate the spaghetti squash and stir continuously until evenly mixed. Optionally, garnish with fresh basil before serving.
Benefits For Weight Loss
The main ingredient, spaghetti squash, is low in calories and high in fiber, making it a filling alternative to traditional pasta. It provides volume and satisfaction without the extra calories. The recipe uses a modest amount of Parmesan cheese, which adds flavor without overwhelming the dish with calories. Parmesan is also a good source of protein and calcium. Overall, this recipe combines low-calorie ingredients and smart substitutions to create a satisfying, flavorful dish that's aligned with weight loss goals.
