What is Aglio e Olio?

Aglio e olio (Italian) means “garlic and oil.” It’s a classic, simple pasta dish where spaghetti is tossed with:

A vegan version swaps out any cheese (and skips butter/anchovies entirely).

Flavour profile

Overall: garlicky, peppery, chili-warm, herb-fresh, silky from olive oil + starchy pasta water.

Assuming 1 serving = 1/4 of a 4-serving recipe (about about 3.5–4 oz / 100–120 g dry pasta equivalent per person), and using:

Approximate macros (varies with pasta brand/oil amount):

Micronutrients you’ll get:

Bring a large pot of water to a boil.
Salt the water well (it should taste pleasantly salty—this seasons the pasta).
Cook spaghetti until al dente (usually 1–2 minutes less than package time).
Before draining, reserve at least 1 cup of pasta water.
Drain the pasta.

While pasta cooks, place a large pan on low to medium-low heat.
Add olive oil and let it warm gently.
Add sliced garlic and chili flakes.
Cook 2–4 minutes, stirring frequently.
Goal: garlic turns golden and fragrant, not brown.
If you see browning, lower heat and add a splash of pasta water to cool the pan.

Garlic turns bitter/brown → heat was too high. Use low heat next time; slice thinner; toss quickly.
Too oily / not saucy → add more pasta water and toss longer to emulsify.
Not garlicky enough → slice garlic thin, and don’t let oil cool too much before adding garlic.

After tossing, add: