⏱ 30 min total

Creamy One-Pot Pasta

Name: Creamy One-Pot Pasta
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ⅔ cloves, minced Garlic; ³⁄₁₆ tbsp Olive oil; ³⁄₁₆ cup Vegetable broth; 2 ⅔ oz Whole wheat pasta; ⅓ cup chopped Broccoli; ⅓ medium Carrots; ⅓ cup Sun-dried tomatoes; ¹⁄₁₆ cup Cream cheese; ¹⁄₁₆ tsp Black pepper; ¹⁄₁₆ tsp Salt; ³⁄₁₆ tbsp Parmesan cheese; ¹⁄₁₆ cup leaves, whole Basil

Per 1 serving · 211 g · 12 ingredients

Calories

398

20%
of a 2,000 cal day

Protein
17g
16% of calories
Carbs
74g
69% of calories
Fat
7.3g
15% of calories

Portion

At a glance

One serving of Creamy One-Pot Pasta (211 g) has 398 calories, with 17 g of protein, 74 g of carbohydrates and 7.3 g of fat. Most of its energy comes from carbs (69% of calories). It is high in protein (34% DV), dietary fiber (46% DV) and Vitamin A (25% DV). Keep an eye on sodium, which provides 22% of the daily value.

Per 100 g

189cal

medium energy density

Protein per 100 cal

4.3g

Net carbs

60g

carbs minus fiber

Fiber

13g

9.4 g sugar

High in

20%+ of the daily value

Protein34%
Dietary fiber46%
Vitamin A25%
Vitamin C40%
Vitamin K39%
Thiamine42%

Good source of

10–19% of the daily value

Calcium12%

Watch

20%+ of the daily value

Sodium22%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Mince the garlic. In a stockpot, heat the olive oil over medium heat and cook the garlic for 2-3 minutes until golden brown, stirring occasionally. Remove from heat, add the broth, and return the pot to high heat. Cover and bring to a boil. Add the pasta, cover, and simmer for 8-10 minutes until the pasta is almost cooked, stirring occasionally.
2
While the pasta cooks, cut the broccoli into small florets and slice the carrots thinly on a bias. Drain and pat dry the sun-dried tomatoes, then slice them into thin strips.
3
Cube the cream cheese. Add the vegetables, cream cheese, black pepper, and salt to the pasta. Stir until the cream cheese is melted and incorporated. Reduce heat to medium, cover, and cook for an additional 2-4 minutes until the vegetables are tender.
4
Top with Parmesan cheese and fresh basil before serving. Enjoy!

Vitamins & minerals

Amounts for 1 serving (211 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	224 μg	25%
Vitamin C	36 mg	40%
Vitamin D	0.1 μg	0%
Vitamin E	1 mg	5%
Vitamin K	47 μg	39%
Thiamine	1 mg	42%
Riboflavin (B2)	0.3 mg	23%
Niacin	6 mg	37%
Vitamin B6	0.3 mg	26%
Folate (B9)	83 μg	21%
Vitamin B12	0.2 μg	9%
Pantothenic acid	2 mg	31%
Choline	29 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	117 mg	12%
Iron	5 mg	60%
Potassium	1,013 mg	22%
Magnesium	155 mg	37%
Phosphorus	327 mg	47%
Zinc	2 mg	22%
Copper	1 mg	68%
Manganese	3 mg	122%
Selenium	58 μg	106%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	715 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	1,923 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	0.3 g	—
Galactose	0 g	—
Glucose	0.3 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	1 g	—
Leucine	1 g	—
Lycopene	8,263 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.3 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	34 μg	—
Serine	1 g	—
Starch	1 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.5 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 398 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

76min
Walking (3.5 mph)
48min
Cycling (moderate)
33min
Running (6 mph)
56min
Swimming laps

Common questions

How many calories are in Creamy One-Pot Pasta?

One serving of Creamy One-Pot Pasta (1 serving) has 398 calories, which works out to 189 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Creamy One-Pot Pasta high in protein?

It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Creamy One-Pot Pasta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 60 g of net carbs and 69% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Creamy One-Pot Pasta?

515 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Creamy One-Pot Pasta?

9.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (211 g)

Calories398

% Daily Value*

Total fat 7.3g	9%
Saturated fat 2.6g	13%
Trans fat 0g
Cholesterol 11mg	4%
Sodium 515mg	22%
Total carbohydrate 74g	27%
Dietary fiber 13g	46%
Total sugars 9.4g
Protein 17g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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