Solo Spaghetti Dinner
This Mediterranean-inspired spaghetti for one combines tender pasta with olive oil, onion, chopped tomato, and canned sardines with capers, while crushed red pepper adds a gentle heat. Italian bread crumbs bring a pleasing contrast, and grated Parmesan provides a savory finish. Fast and easy to prepare, it makes a satisfying weeknight dinner or quick solo meal.
- Prep15 mins
- Cook15 mins
- Serves1
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Solo Spaghetti Dinner, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 12 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 67 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 37
- Heart Health
- 53
- Metabolic
- 57
- Digestive
- 32
- Inflammatory
- 46
- Performance
- 50
- General Wellness
- 1
Bring a large pot of lightly salted water to a boil. Add the spaghetti and cook until al dente, for 8 to 10 minutes. Drain and rinse under cold water. Toss with a drizzle of olive oil, cover, and keep warm.
- 2
Place olive oil in a skillet over medium heat. Stir in the onion and cook until soft and transparent, about 5 minutes. Add the sardines and cook and stir for 5 to 8 minutes, until the sardines start to break apart. Mix in the tomatoes and cook until the mixture is heated through. Stir in the bread crumbs. Serve over spaghetti and top with grated Parmesan cheese.
- 3
Drain, rinse under cold water, toss with a drizzle of olive oil, cover, and keep warm.
- 4
Place 2 tablespoons olive oil in a skillet over medium heat.
- 5
Stir in the onion, and cook until soft and transparent, about 5 minutes.
- 6
Add the sardines; cook and stir 5 to 8 minutes until the sardines start to break apart.
- 7
Mix in the tomatoes, and cook until the mixture is heated through.
- 8
Stir in the bread crumbs.
- 9
Serve over spaghetti, and top with desired amount of grated Parmesan cheese.
- Calories 831.31 kcal High 42%
- Protein 42.77 g Good Source 86%
- Carbohydrate 85.8 g 31%
- Total Fat 38.07 g High 49%
- Saturated Fat 7.12 g High 36%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 56.9 mg Moderate 19%
- Sodium 1017.63 mg High 44%
- Dietary Fiber 8.7 g Good Source 31%
- Total Sugars 4.38 g --
- Added Sugars 3.38 g Moderate 7%
- Calcium 561.52 mg Good Source 43%
- Iron 9.28 mg Good Source 52%
- Potassium 1287.05 mg Good Source 27%
- Vitamin A 119.02 mcg Moderate 13%
- Vitamin C 19.09 mg Good Source 21%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Wheat 🌾
- Gluten
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Solo Spaghetti Dinner is made with 10 ingredients and serves 1. It takes about 30 mins and is rated easy. Key ingredients include Bread Crumbs, Grated Parmesan Cheese, Olive Oil, and Onion. Each serving provides about 831.31 kcal, and is a good source of protein.
Recipe Questions
- What is Solo Spaghetti Dinner made of?
- The main ingredients are Bread Crumbs, Grated Parmesan Cheese, Olive Oil, Onion, Parmesan Cheese. The full list of 10 is above.
- How long does it take to make Solo Spaghetti Dinner?
- About 30 mins in total: 15 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 831.31 kcal. The full nutrition breakdown is above.
- Is Solo Spaghetti Dinner easy to make?
- This recipe is rated easy, with 10 ingredients and 9 steps.
- Is Solo Spaghetti Dinner healthy?
- Solo Spaghetti Dinner has an easyChef Pro health score of 46/100. Per serving, it provides 831.31 calories and 42.77 g of protein, or 86% of the Daily Value. It is a good source of dietary fiber, calcium, iron, potassium and vitamin C. Worth noting per serving: sodium at 1017.63 mg (44% of the Daily Value), saturated fat at 7.12 g (36% of the Daily Value) and added sugars at 3.38 g (7% of the Daily Value). It contains Fish, Milk, Wheat, Gluten, Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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