Recipe: Deconstructed Pasta Carbonara

Some days getting into the kitchen and chopping, dicing, mincing and everything else that comes with making a meal is relaxing and allows me to exercise my creative gifts. Other days I want to get into and out of the kitchen faster than Andy Potts swim a half-ironman distance of 1.2 miles (which was 24 minutes at the 2015 version of Timberman). The reality is that my weekday evenings are my sanctuary to put my feet up and relax so the long cooking days are Saturday and Sunday. Thursday has also become a day in the kitchen as Karen and I have been cooking together on those days.

But, the last thing I want to do after riding the trainer for an hour and running for 15-30 minutes then showering is to start prepping at 7:30pm. I know a lot of people do meal prep and I am all for it but it does not work for me. I listen to my body and eat what I have a craving for and that has a tendency to change on an hourly basis during training. If I had 5 tuppware containers in my fridge already prepped I know that 3 out of the 5 days I would not eat the food because I just did not want to eat that on that day.

This is where keeping it simple and keeping it easy comes into play. One of my favorite dishes is pasta carbonara (vegetarian without the bacon of course.) The creaminess of the egg along with the crunchy texture of the bread crumbs. Add in garlic (OR COURSE!!!!) and some spice in the form of red pepper flakes and the dish as as easy as it is tasty.

The recipe below is for a pasta carbonara but it removes the technical aspect of getting the eggs into the pan without it turning into a scrambled egg and ruining the dish before you had a chance to taste it.

After you have had the opportunity to make this dish I would appreciate your feedback on the ease, complexity, taste, etc. Thanks.


Deconstrsucted Pasta Carbonara

Deconstructed Pasta Carbonara

Avoid the mistake of having your egg in a pasta carbonara dish being scrambled by making this recipe which takes all the best parts of the dish and makes it easy for you.

PREP TIME 10 Minutes
COOK TIME 25 Minutes



  • 2oz Banza Pasta - High in protein, Non-GMO, Vegan, Gluten-Free, Grain Free 
  • 1c Water
  • 1 slice toast
  • 1 egg
  • 2 cloves garlic sliced thin
  • 1 Tbsp Coconut Oil
  • 1 Tbsp Sun-Dried Tomatoes
  • 2 tsp red peper flakes (separated)
  • 1 tsp garlic powder
  • 1 tsp dried basil
  • 1 tsp dried parsley



  1. In a pot bring the water to a boil and add the Banza pasta
  2. While the water is boiling melt the coconut oil and add the sliced garlic and half the red pepper flakes
  3. Allow the garlic to cook in the oil until the aroma penetrates the kitchen but be careful not to burn the garlic.
  4. Chop the toast into a fine dust (with some pieces) and add the remaining red pepper flakes, garlic powder, basil and parsley. Set aside.
  5. Once the garlic is cooked remove from oil and set aside in a bowl.
  6. Drain the pasta and add the sun-dried tomatoes, bread crumbs and toss to coat.
  7. In the pan that the garlic cooked in crack and egg and allow to cook. Do not move or touch. Allow the edges to get crispy.
  8. As the egg cooks plate the pasta and then top with the fried egg.
  9. Season the egg with salt and additional red pepper flakes.


  • Add in freshly grated parmesan cheese to the bread crumbs for an added salt element.
  • If you are not a vegatarian or a vegan add in chopped bacon while tossing the pasta with the bread crumbs and sun-dried tomatoes.



Deconstrsucted Pasta Carbonara
Jason Bahamundi

About the Author:

I grew up in New York and lived there for 34 years until I got divorced and moved 1600 miles to my new home in Texas.  I love New York and miss it but that does not mean that Texas hasn’t been great to me because it has.  It was here that I discovered endurance sports and specifically the sport of triathlon.  Triathlon has given me new life through all the challenges it presents.  I no longer look at life the same way and I can say that is in part due to my endeavor into this sport.

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