Pasta on a low-calorie diet? Think again! These 21 healthy recipes prove that you can indulge in delicious, guilt-free meals without sacrificing your dietary goals.
With each dish boasting fewer than 300 calories, you’ll discover that pasta doesn’t have to be off-limits on your weight loss journey.
Whether you’re a pasta lover or just looking for some tasty inspiration, these versatile and nutritious recipes are sure to satisfy your cravings while keeping calorie counts in check.
Israeli Couscous Salad
This refreshing salad is the perfect solution for a guilt-free lunch, boasting an astonishingly low calorie count of under 200. But what truly sets it apart is its bold, zesty dressing that combines the sweetness of oranges with the pungency of garlic, delivering a rich tapestry of flavors.
In terms of nutritional breakdown, here’s what you can expect per serving:
• Calories: 198
• Fats: 3g
• Protein: 5g
• Carbs: 34g
• Fiber: 2g
• Sugar:
Tuna Pasta Salad
In this recipe, a medley of flavors and textures come together in perfect harmony. The filling pasta shells are accompanied by an assortment of vegetables – including avocados, cherry tomatoes, and spring onions – as well as tuna. To bring everything together, the mixture is gently tossed in a zesty lemony mayo dressing that adds a light creaminess to the dish. This creamy element perfectly balances the protein-rich tuna, while the acidity from the veggies provides a delightful contrast. With this recipe, you can indulge guilt-free, knowing that each serving contains a reasonable amount of nutrients. Per serving, you’ll find: • Calories: 131, • Fats: 4.6g, • Protein: 6.2g, • Carbs: 16.5g, • Fiber: 1.8g, and • Sugar: 1.3g.
Pasta Primavera
This vibrant pasta dish is a veritable feast of colorful vegetables, boasting an impressive lineup of broccoli, tomatoes, peas, peppers, asparagus, squash, zucchini, and green onions. The medley of nutrient-dense ingredients is perfectly complemented by a rich, silky butter and cream sauce that’s impossible to resist. Each serving delivers a satisfying blend of super-healthy goodness, with the following nutritional highlights: per serving, you can expect 274 calories, 9g of fats, 11g of protein, 39g of carbohydrates, 5g of fiber, and a moderate 7g of sugar.
Springtime Asparagus Tomato Pasta
While primavera pasta is a great option, this similar recipe offers a slightly different twist with fewer veggies but similar calorie count. If you’re looking to indulge, consider topping it off with crumbled feta cheese for an added layer of flavor and satisfaction. In terms of nutrition facts per serving, this dish boasts: 266 calories, 8g of fat, 8g of protein, 39g of carbohydrates, 3g of fiber, and 7g of sugar.
Risoni with Spiced Roasted Butternut Pumpkin
Indulge in a satisfying late fall salad with the warm and comforting risoni pasta and butternut pumpkin bowl. This robust creation combines the sweetness of roasted butternut pumpkin, the crunch of peanuts and currants, and the tanginess of cranberries, all perfectly balanced by a medley of spices that tantalize the senses without overpowering them. A single serving yields 286 calories, with 8g of fat, 11g of protein, 54g of carbohydrates, 9g of fiber, and 18g of sugar, making it an impressive and filling addition to any meal.
Gluten-Free Pasta Salad
The dish is elevated by Tarragon’s ability to harmonize the flavors of chicken, spaghetti, spinach, and roasted peppers. Meanwhile, the marination process infuses the chicken with a rich flavor profile courtesy of Dijon and Worcestershire sauce. A sprinkle of chopped herbs adds a bright, refreshing touch. If you’re looking for more healthy and delicious chicken recipes, be sure to explore our collection.
Spaghetti Squash Feta Cheese Casserole
The star of this dish is the harmonious blend of flavors and textures. The base consists of cherry tomatoes and crumbled feta, which provides a tangy and sweet contrast to the rest of the casserole. Above this foundation, tender baked spaghetti squash, savory cooked ground turkey, fragrant herbs, and nutritious spinach create a hearty and satisfying layer. To take it to the next level, melted mozzarella cheese adds an indulgent touch. As you take your first bite, the warmth from the thyme and basil will leave you craving more. Per serving, this dish boasts impressive numbers: 293 calories, 5g of fats, 38g of protein, 23g of carbohydrates, 5g of dietary fiber, and a reasonable 9g of sugar.
Vegan Puttanesca
In this vegan version of the classic puttanesca sauce, we’ve cleverly replaced anchovies with an abundance of olives and capers to maintain its rich flavor profile. The result is a sumptuous brown rice pasta dish that’s both creamy and indulgent, with a deep garlic undertone that will leave you wanting more. Nutritional highlights per serving include: • Calories: 303, • Fats: 6g, • Protein: 7g, • Carbs: 58g, • Fiber: 8g, and • Sugar: 8g, making this a satisfying and balanced meal option.
Tahini Pasta
This delectable low-calorie recipe requires minimal effort and preparation, boasting a mere 17-minute cooking time. A trifecta of simple ingredients – gluten-free pasta, tahini, and lemon-garlic sauce – combine to create an effortlessly delightful dinner solution.
Not only is this dish a cinch to prepare, but it also boasts a nutritional profile that’s as impressive as its ease-of-use. Per serving, you can expect:
• 315 calories,
• 12g of fats,
• 9g of protein,
• 46g of carbohydrates,
• 2g of fiber, and
• a mere 1g of sugar.
Rainbow Orzo Salad
When it comes to starches in salads, orzo is often the unsung hero. Its mild flavor and soft texture make it a great alternative to rice, especially for those who aren’t fond of the latter. The real magic happens when you combine it with an array of vegetables like tomatoes, cucumbers, bell peppers, onions, basil, and feta cheese – each one adding its unique flavor profile to create a harmonious balance. The result is a crunchy, light, and refreshingly healthy salad that’s perfect for lunch or as a side dish. Nutritionally speaking, this orzo salad boasts a respectable breakdown of macros: per serving, you can expect 205 calories, 11.2g of fats, 4.6g of protein, 22.6g of carbohydrates, 1.7g of fiber, and a modest 3.7g of sugar.
Easy Zoodles
What makes this recipe truly special is the combination of zoodles – spiralized zucchini – and traditional spaghetti. The fusion of these two ingredients creates a dish that’s not only delicious but also visually appealing. When you smother it all in your favorite pasta sauce, the result is a harmonious blend of flavors and textures. Adding some crumbled feta cheese on top takes it to an entirely new level, trust me! With its impressive nutritional profile, this recipe is a great choice for those looking for a healthier pasta option. Per serving, you can expect: • Calories: 94, • Fats: 1g, • Protein: 4g, • Carbs: 19g, • Fiber: 3g, and • Sugar: 2g.
Light Asparagus Pasta with Fresh Basil
Indulge in this delightful 167-calorie pasta dish, infused with the essence of asparagus and basil for a refreshing green goodness that’s sure to become your go-to regular. The addition of zesty lemon flavors and crunchy pine nuts takes it to the next level, making it a recipe that’s hard to fault – if you don’t mind me saying, I’d be more than happy to double the portion size! Here are the nutritional highlights per serving: • Calories: 167 • Fats: 9g • Protein: 6.4g • Carbs: 18.7g • Fiber: 2.7g • Sugar: 1.8g
Tandoori Pasta
Imagine the harmonious union of bold ginger, aromatic Indian spices, and a medley of flavors in this low-calorie pasta recipe. The vegan yogurt brings a silky smoothness, tempering the spicy kick while the maple syrup subtly tames the acidity and adds a touch of sweetness. This culinary symphony is a true delight.
Per Serving:
• Calories: 260
• Fats: 1g
• Protein: 9g
• Carbs: 53g
• Fiber: 4g
• Sugar: 7g
Spinach Green Pasta Sauce
A decadent yet refreshing sauce, this creamy concoction combines the richness of cashew milk with the bright flavors of spinach, basil, and a squeeze of lemon juice, all tied together with a sprinkle of Pecorino Romano’s nutty goodness. For those looking to trim the calorie count, simply dial back the cheese without sacrificing too much flavor. Nutritional highlights for this indulgent delight include: Per serving, 313 calories, 7.9g of fat, 12.2g of protein, 47.9g of carbohydrates, 3g of fiber, and a modest 3.1g of sugar.
Creamy Mushroom Pasta with Tomatoes
The quintessential comfort dish, pasta with tomatoes and a creamy mushroom sauce is a true delight. The subtle yet distinctive flavor of tarragon in the mushroom cream sauce masterfully weaves together the various flavors, but it’s the caramelized shallots that add depth and richness to the dish. To create a vegan version, simply omit the cheese and substitute dairy-free milk or nut-based alternatives for the creamy sauce. This modification not only caters to plant-based diets but also reduces saturated fat content. Nutritional highlights per serving include: 224 calories, 13g of fats, 10g of protein, 20g of carbohydrates, 3g of fiber, and 11g of sugar.
Creamy Vegan Avocado Pasta
Imagine sinking your teeth into a plate of creamy pasta that not only tantalizes your taste buds but also nourishes your body. This avocado-based delight is a game-changer, boasting an impressive 300 calories and an abundance of the healthiest fats. And with its rich flavors, you’ll be hard-pressed to find fault in this innovative take on traditional pasta. The combination of chopped tomatoes, fragrant basil, and a hint of lemon zest creates a culinary symphony that will leave you wanting more. But what really sets this dish apart is its impressive nutritional profile: per serving, you can expect • 304 calories, • 19g of fats (the good kind!), • 3g of protein, • 13g of carbs, • 7g of fiber, and a mere 3g of sugar. It’s the perfect recipe for a guilt-free indulgence.
Low Carb Baked Feta Pasta
The world is currently experiencing a tomato-feta-baked-pasta phenomenon, but with a twist – this dish is remarkably low in carbs. The secret lies not in the pasta itself, but rather in the clever substitution of zucchini noodles for traditional spaghetti. This adaptation allows those who crave this flavorful dish to enjoy it without the guilt that often comes with indulging in high-carb meals. According to the nutritional information, per serving you can expect: 197 calories, 16g of fat, 8g of protein, a moderate 9g of carbs, 2g of fiber, and 6g of sugar.
Vegan Sun-Dried Tomato Pasta
What elevates this dish to new heights is the presence of sun-dried tomatoes. Unlike regular tomatoes or tomato sauce, they impart a rich, concentrated flavor that’s perfectly balanced by the creamy almond milk and Italian seasonings. The result is an extraordinary pasta sauce that just happens to be vegan and soy-free. Here are the nutritional details for one serving: Calories – 244, Fats – 2g, Protein – 14g, Carbs – 58g, Fiber – 7g, Sugar – 21g.
Vegetable Pasta Salad
This pasta salad is a veritable feast for the senses, boasting an impressive medley of vegetables and a creamy, dill-infused avocado mayo sauce that’s sure to impress. The combination of carrots, celery, pepper, green onions, zucchini, and radishes with elbow pasta creates a delightful harmony of textures and flavors. Whether you’re attending a potluck or gathering with friends, this recipe is an ideal choice for its ease of preparation, impressive presentation, and satisfying nutritional profile.
Per serving, this dish yields:
• Calories: 210
• Fat: 11g
• Protein: 4g
• Carbohydrates: 23g
• Fiber: 1g
• Sugar: 2g
Protein Pasta Salad with Kidney Beans
One of the most satisfying and nutritious meals to whip up on a regular meatless Monday is this vibrant pasta salad. By combining edamame, lettuce, peppers, beans, and tomatoes, you’ll not only be indulging in a delicious treat but also reaping a wealth of essential vitamins and nutrients. According to the nutritional breakdown, each serving boasts an impressive profile: 293 calories, with 5g of fat, 19g of protein, 41g of carbohydrates, 10g of fiber, and just 5g of sugar.
Instant Pot Minestrone Soup
While often referred to as a soup, this recipe is more accurately described as a hearty pasta dish packed with an assortment of vegetables and a light broth. The nutritional profile is equally impressive, boasting a mere 219 calories per serving, making it the epitome of a satisfying yet guilt-free lunch option. With its trifecta of ingredients – broth, veggies, and pasta – this recipe checks all the right boxes. For more low-calorie soup recipes, be sure to check out our collection. Per Serving: Calories: 219, Fats: 5g, Protein: 9g, Carbs: 34g, Fiber: 5g, Sugar: 4g