5 Easy Pasta Recipes for the Autistic Adult

I love home cooked meals, but I hate taking the time to cook. Even simple 30-minute recipes end up taking more than an hour with preparation time and cleaning up afterwards. That’s why I’m constantly scouring the intern for the easiest and tastiest recipes I can find and I want to share them with you. Please, use the links below to go directly to the recipe you want to make.

Many times I have the desire to eat a home cooked meal, but simply thinking of all the steps that cooking involves, makes me feel overwhelmed. I have to search the internet, wading through many ads and personal stories to find the perfect recipe. Then, I have to prepare all the ingredients. Then, finally, cook and eat. This whole process can take a couple of hours from beginning to end.

To help you in this process I will make summaries of easy recipes I have found online, in a hassle-free format, that you can follow and adapt to you likings. I will try to keep the recipes under 20 minutes and with as few ingredients as possible. Let’s start with the Pastas.

In this page you will find quick summaries and the basic structures for the recipes so you can make them your own. If you prefer exact measurements and detailed step-by-steps please follow the recipe links provided.

Cacio e Pepe (Vegetarian)

Cacio e Pepe stands for “cheese and pepper”, and those are the main ingredients that season this dish. 

I haven’t found a single English language recipe for Cacio e Pepe that shows how to make it properly. The ones I read in English add butter, cornstarch or other cheeses, and take a lot of extra time to make. I have even seen very famous YouTube influencers cooking it wrong. That’s why I went in search of actual Italian recipes.

The overall main complaint with Cacio e Pepe is the cheese getting stringy. But, if you make Cacio e Pepe as it’s intended to be made, as made by Italians, you can make the recipe in 15 minutes and your cheese won’t get stringy.

Go to Giallo Zafferano for the whole recipe and ingredients quantities in Italian.

NOTE: Pecorino Romano is strong, salty cheese. Adding too much salt to the pasta water can make the plate inedible. With this recipe it is better to go under than over with the ingredients. Add a some salt, pepper and cheese, then add extra at the end according to your taste.

Ingredients

• Pecorino Romano
• Black Pepper (either peppercorns crushed by hand or with a grinder)
• Pasta (usually used spaghetti or pici)
• Water
• Salt to taste

Variations

• You can substitute half of the Pecorino for Parmesan cheese (Parmigiano Reggiano) to soften the taste
• You may use pre-grounded pepper
• Pair with the protein of your choice, or toast

Let’s make it easy (how I make it):

1. Get a pot and add water according to the pasta package instructions. 
2. Add salt to the water. The water should taste barely salted.
3. Turn on a stove on high heat and put the pot on it.
4. When the water is boiling, add the pasta. 
5. Move the pasta around to release the starch.
6. When the pasta is halfway done, turn on another stove on medium-low heat and put a medium pan on. 
7. Make sure the pot is dry, and crack some pepper over it. I usually continue cracking until the bottom of the pot is covered in pepper. The thicker the pepper the better.
8. Leave the pepper to toast for a couple of seconds. You will notice the smell of pepper starts to change and becomes sweeter/flowery. Once this occurs, start moving the pan around so that the pepper gets toasted evenly.
9. Check the pasta and the water. By this time water should be cloudy from all the starch.
10. Take 2 cooking spoons or ladles full of pasta water and add it to the pan with the pepper. Mix. The water will start to look brown-ish.
11. Turn off the heat to the pan with the pepper water.
12. Shred some Pecorino onto the pan. Mix with a fork. This will create a paste. If you want the sauce to be creamier add more pasta water. If you want it thicker, add more cheese. 
13. Once the pasta is nearly al dente but not fully cooked you can move the pasta from the pot to the pan. Mix the pasta and the sauce and serve.
14. Turn off all the stoves.

Mac and Cheese (Vegetarian)

Delicious homemade Mac and Cheese is very hard to beat. You can have it as a main dish and pair it with the proteins of your choice. Or you can have it as a side dish. 

The beauty of this one recipe is that it refrigerates well, so you can make more than one serving and re-heat leftovers another day.

Visit Carlsbad Cravings for the whole recipe and ingredient quantities. If you know the measurements for pasta for your meals, read on

Ingredients 

• Short pasta (macaroni or shells type pasta)
• Cheddar cheese
• Provolone or Mozzarella cheese
• Salted Butter
• All Purpose Flour or Cornstarch
• Either milk, half and half or heavy cream, whichever you prefer or have
• Dry chicken bouillon
• Dijon Mustard (optional)
• Salt to taste

Variations

• Add chicken, bacon, or another protein of your choice.
• You may top the Mac and Cheese with chives, sour cream, breadcrumbs, or Parmesan cheese.

Let’s make it easy (how I make it):

1. Turn on the stove on high heat. Put a pot on and add water according to pasta package instructions.
2. Add salt to water. 
3. When the water is boiling, add the pasta and let it cook for the amount of time specified in the package.
4. In the meantime, turn on another stove on medium-low heat. 
5. Put a pan on and add butter. 
6. When the butter melts, move the pan around so the butter covers the bottoms of the pan. 
7. Add the flour/cornstarch and mix for about 2 minutes. You can use a whisk or a fork.
8. Add the milk, chicken bouillon and other spices. Mix. 
9. Add Cheddar and Provolone cheese. (You may add more cheeses if you want.)
10. Once the pasta is cooked, drain it and add it to the cheese sauce. Mix.
11. Serve
12. Turn off all the stoves.

Aglio e Olio (Vegetarian/Vegan)

This is basically an “elevated” version of the Buttered Noodles. It is easy, convenient and delicious.

Most importantly, this is a very versatile recipe. In fact, I haven’t found two single recipes that are exactly the same. I will provide the most basic version and explain the variations you can make to it.

Head over to Gimme Some Oven for all the details of this basic recipe.

Ingredients

• Pasta (Spaghetti or linguine are common, but you can also use orzo or another type of small pasta)
• Water
• Olive oil
• 4-8 cloves of garlic per serving (sliced or pressed)
• Salt and Crushed Red Pepper Flakes to taste
• Optional garnishes: Pecorino Romano or Parmesan cheese, fresh Parsley, Basil, or Chives

Variations

• Add Spinach, Kale or other vegetables to the pasta
• Pair with the protein of your choice , or toast
• You may substitute olive oil for butter (make sure to lower the amount of salt added to the pasta)
• Add milk for a creamier dish
• Add lemon and lemon zest for a kick

Let’s make it easy (how I make it):

1. Turn on the stove on high heat. Put a pot on and add water according to pasta package instructions.
2. Add salt to water. 
3. When the water is boiling, add the pasta and let it cook for the amount of time specified in the package.
4. After 3-5 minutes of adding the pasta to the water, turn on another stove on medium heat and put a pan on.
5. Add olive oil, then add garlic and red crushed pepper flakes. Sauté until garlic is golden brown/lightly toasted.
6. When the pasta is done, move it to the pan along with half a cup of pasta water, and toss.
7. Serve immediately.
8. Turn off all the stoves.

Pasta Caprese (Vegetarian/Vegan)

Ingredients

• Pasta (Spaghetti or Fettuccine are usually used)
• Water
• Chopped tomatoes (or from a can)
• 2 Cloves of Garlic (minced or pressed)
• Olive Oil
• Fresh Chopped Basil
• Italian Seasoning (or dried oregano, parsley and basil in equal parts)
• Salt and Pepper to taste

Variations

• You may add red sauce for a heartier meal.
• Pair with the protein of your choice or toast

Let’s make it easy

1. Turn on the stove on high heat. Put a pot on and add water according to pasta package instructions.
2. Add salt to water. 
3. When the water is boiling, add the pasta and let it cook for the amount of time specified in the package.
4. After 3-5 minutes of adding the pasta to the water, turn on another stove on medium heat and put a pan on.
5. Add the Olive Oil, garlic and Italian seasonings. Sauté for 1-2 minutes.
6. Add tomatoes and sauté for 2-3 minutes.
7. Turn off the heat to the pan.
8. When the pasta is ready, move the pasta to the pan.
9. Add cheese, basil, salt and peper. Toss and serve.
10. Turn off all the stoves.

2-in-1 Stephanie’s easy pasta recipes (can be vegetarian)

These is a simple pasta recipes that I make in 2 pans and take about 15 minutes each. By changing the protein and/or sauce you can make two different dishes. I usually pair ground/minced meat with red sauce and chicken with white sauce.

Ingredients

• Protein of your choice
• 1 can of Rao’s sauce (white or red)
• Pasta
• Bacon (Optional though encouraged)
• Butter (Optional)
• Salt and Pepper

Variations

• You can substitute butter for margarine or olive oil
• You may substitute red sauce for crushed tomatoes, and white sauce for milk and parmesan cheese
• Add the vegetables of your choice

Let’s make it easy

1. Turn on a stove on high heat and put a pot on. Add water according to pasta package instructions.
2. Add salt to water according to your tastes. 
3. When water is boiling, add pasta to the pot.
4. Turn on another stove in medium heat and put a pan on. Add butter.
5. Add bacon to pan. Cook bacon until your desired consistency. If you’re not using bacon, proceed to step 7.
6. Once the bacon is done, remove it from the pan.
7. Season your meat with salt and pepper. The butter and bacon grease will add extra flavor.
8. Add the meat to the pan and cook it thoroughly. If its minced beef make sure to move it around until you don’t see any redish/pink parts. If its chicken, make sure to cook it until it is browning on both sides. It is done when it reaches an internal temperature of 160F. 
9. You may leave the meat in the pan or you may take the meat out of the pan if you don’t like your food touching. If you take out the meat, be sure to leave the fat and grease in the pan. 
10. Add the can of sauce to the pan and mix it with the bacon/meat grease.
11. Add cooked pasta to the pan and mix everything thoroughly and serve.
12. Use bacon as a garnish. You may mix the bacon in the sauce. However, be aware that it will turn soggy.
13. Turn off all stoves.

Even simpler recipes

If even these recipes seem too overwhelming, or you don’t have the time to cook a full meal, fret not. I got you covered. In the article What to eat during Autistic Burnout, I have created a list of simple meals that require no cooking, yet can be very delicious and nutritious. I hope those help. Stay on the look out as many more ideas will be added in the future.