Rich. Creamy. Italian Classic.

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4

Ingredients:

  • 400g (14 oz) spaghetti
  • 150g (5 oz) pancetta or thick-cut bacon, diced
  • 3 large egg yolks
  • 1 large egg
  • 1 cup (100g) freshly grated Pecorino Romano or Parmesan
  • 2 cloves garlic, smashed
  • 1 tbsp olive oil
  • Freshly ground black pepper
  • Salt (for pasta water)
  • Optional: chopped parsley for garnish

Directions:spaghetti carbonara, Chef Ed recipe, Italian pasta, pancetta, creamy pasta, traditional carbonara, no cream carbonara, post workout meal, egg yolk sauce, pecorino romano, parmesan cheese, easy pasta recipe, authentic Italian, high protein pasta, fitness meal, olive oil pasta, quick dinner, garlic pasta, gym food, classic pasta dish, gourmet comfort food, muscle recovery meal, truffle oil pasta, Roman cuisine, pasta for athletes, carbonara without cream, Italian dinner idea, homemade carbonara, fitness-friendly Italian, chef ed’s kitchen, simple carbonara

1. Boil the Pasta:
Bring a large pot of water to a rolling boil. Salt generously and add the spaghetti. Cook until al dente (about 8–10 minutes). Reserve 1 cup of pasta water before draining.

2. Crisp the Pancetta:
While the pasta cooks, heat olive oil in a large pan over medium heat. Add the garlic and cook until fragrant (about 1 minute), then remove the garlic. Add the pancetta and cook until crispy and golden, about 5–7 minutes. Turn off the heat.

3. Mix the Sauce:
In a mixing bowl, whisk together the egg yolks, whole egg, grated cheese, and a generous amount of freshly ground black pepper until smooth.

4. Combine Everything:
Add the hot drained pasta to the pan with pancetta (off the heat). Toss to coat in the pork fat. Gradually stir in the egg-cheese mixture, tossing quickly to coat the pasta without scrambling the eggs. Use reserved pasta water a bit at a time to loosen the sauce until it reaches a creamy consistency.

5. Plate and Serve:spaghetti carbonara, Chef Ed recipe, Italian pasta, pancetta, creamy pasta, traditional carbonara, no cream carbonara, post workout meal, egg yolk sauce, pecorino romano, parmesan cheese, easy pasta recipe, authentic Italian, high protein pasta, fitness meal, olive oil pasta, quick dinner, garlic pasta, gym food, classic pasta dish, gourmet comfort food, muscle recovery meal, truffle oil pasta, Roman cuisine, pasta for athletes, carbonara without cream, Italian dinner idea, homemade carbonara, fitness-friendly Italian, chef ed’s kitchen, simple carbonara
Twirl onto plates, sprinkle more cheese and pepper, and garnish with parsley if desired.

Chef Ed’s Notes:

  • Authenticity Tip: Traditional Roman carbonara never uses cream. The sauce is purely egg, cheese, and pasta water magic.
  • Protein Boost: For a post-workout spin, use protein-fortified pasta and toss in grilled chicken or peas.
  • Luxury Move: Finish with a drizzle of truffle oil for an elegant upgrade.

spaghetti carbonara, Chef Ed recipe, Italian pasta, pancetta, creamy pasta, traditional carbonara, no cream carbonara, post workout meal, egg yolk sauce, pecorino romano, parmesan cheese, easy pasta recipe, authentic Italian, high protein pasta, fitness meal, olive oil pasta, quick dinner, garlic pasta, gym food, classic pasta dish, gourmet comfort food, muscle recovery meal, truffle oil pasta, Roman cuisine, pasta for athletes, carbonara without cream, Italian dinner idea, homemade carbonara, fitness-friendly Italian, chef ed’s kitchen, simple carbonaraHealth Benefits for Athletes:

  • Protein & Carbs: The egg and cheese provide high-quality protein, while pasta offers sustained energy—ideal for post-exercise recovery.
  • Good Fats: Egg yolks and olive oil deliver essential fatty acids beneficial for hormone balance and brain function.
  • Sodium Replenishment: Pancetta helps replenish lost electrolytes after intense workouts.

 

References:

  • McGee, H. (2004). On Food and Cooking: The Science and Lore of the Kitchen. Scribner.
  • Bastianich, L., & Manuali, T. (2011). Lidia’s Italy in America. Knopf.
  • Bon Appétit Test Kitchen. (2021). “How to Make Classic Carbonara”. www Magazine.
  • U.S. Department of Agriculture. (2024). FoodData Central: Nutritional Info for Eggs, Pasta, and Cheese.
  • Helms, E., Aragon, A., & Fitschen, P. (2014). “Evidence-Based Recommendations for Natural Bodybuilding Contest Preparation: Nutrition and Supplementation.” Journal of the International Society of Sports Nutrition, 11(20).