Are you tired of sacrificing flavor for a healthy diet? Look no further! Low-calorie pasta dishes can be just as delicious and satisfying as their high-calorie counterparts. With the right ingredients and cooking techniques, you can enjoy your favorite pasta dishes while keeping your calorie count in check.
In this article, we’ll explore 20 mouthwatering low-calorie pasta recipes that are perfect for weight loss. From classic spaghetti to innovative zucchini noodle creations, these dishes will keep you full and satisfied without breaking the calorie bank. Whether you’re a pasta aficionado or just looking for some healthy meal inspiration, you won’t want to miss these tasty and nutritious recipes.
Zucchini Noodles with Garlic and Olive Oil
Elevate your pasta game with this low-carb, flavorful twist on traditional noodles. This quick and easy recipe is perfect for a weeknight dinner or as a healthy side dish.
Ingredients:
– 2 medium zucchinis
– 3 cloves garlic, minced
– 1/4 cup olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat your spiralizer or julienne peeler according to the manufacturer’s instructions.
2. Cut the zucchinis into manageable pieces and spiralize them into noodle-like strands.
3. In a large skillet, heat the olive oil over medium-high heat.
4. Add the minced garlic and sauté for 1-2 minutes until fragrant.
5. Add the zucchini noodles to the skillet and toss with the garlic and olive oil mixture.
6. Season with salt and pepper to taste.
7. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 10-12 minutes
Spaghetti Squash with Tomato Basil Sauce
This recipe is a creative alternative to traditional spaghetti, featuring roasted spaghetti squash as the base and a flavorful tomato basil sauce. Perfect for a quick and healthy meal!
Ingredients:
– 2 medium spaghetti squash
– 3 cups fresh tomatoes, diced
– 1/4 cup olive oil
– 4 cloves garlic, minced
– 1/4 cup fresh basil leaves, chopped
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squash in half lengthwise and scoop out seeds.
3. Roast the squash for 45-50 minutes, or until tender and easily pierced with a fork.
4. In a large skillet, heat olive oil over medium heat. Add garlic and cook for 1 minute.
5. Add diced tomatoes and chopped basil to the skillet. Cook for 10-12 minutes, stirring occasionally, until the sauce has thickened slightly.
6. Season with salt and pepper to taste.
7. Serve the tomato basil sauce over roasted spaghetti squash and top with grated Parmesan cheese (if using).
Cooking Time: approximately 1 hour
Shirataki Pasta with Mushrooms and Spinach
This recipe combines the nutty flavor of shirataki pasta with the earthy taste of mushrooms and the freshness of spinach, creating a satisfying and healthy dish. Perfect for a quick weeknight dinner or a nutritious lunch.
Ingredients:
– 1 package shirataki pasta
– 2 cups mixed mushrooms (such as cremini, shiitake, and button), sliced
– 2 cloves garlic, minced
– 1 cup fresh spinach leaves
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: nutritional yeast for an extra cheesy flavor
Instructions:
1. Cook the shirataki pasta according to package instructions.
2. In a large skillet, heat the olive oil over medium-high heat. Add the mushrooms and cook until tender, about 3-4 minutes.
3. Add the garlic and cook for an additional minute.
4. Stir in the cooked pasta, spinach leaves, salt, and pepper.
5. Serve hot, garnished with nutritional yeast if desired.
Cooking Time: 15-20 minutes
Whole Wheat Pasta with Lemon Garlic Shrimp
This refreshing pasta dish combines the nutty flavor of whole wheat pasta with succulent shrimp cooked in a zesty lemon garlic sauce.
Ingredients:
– 8 oz whole wheat pasta
– 1 lb large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 2 lemons, juiced
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, heat olive oil over medium-high. Add garlic and sauté for 1 minute.
3. Add shrimp to the skillet and cook until pink and cooked through, about 2-3 minutes per side.
4. Remove shrimp from the skillet and set aside.
5. Add lemon juice to the skillet and stir to combine with garlic residue.
6. Combine cooked pasta, reserved pasta water, and lemon garlic sauce in a large bowl. Toss to coat.
7. Add cooked shrimp to the pasta mixture and toss gently to combine.
8. Season with salt and pepper to taste.
9. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Spaghetti with Turkey Meatballs and Marinara
This hearty pasta dish combines tender turkey meatballs with rich marinara sauce, served over a bed of al dente spaghetti. A comforting classic that’s easy to make and perfect for a weeknight dinner.
Ingredients:
– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1 tablespoon olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup marinara sauce
– 12 ounces spaghetti
– Salt and pepper, to taste
– Grated Parmesan cheese, for serving (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey, breadcrumbs, egg, olive oil, onion, and garlic. Mix well.
3. Form into meatballs (about 20). Place on a baking sheet lined with parchment paper.
4. Bake for 18-20 minutes or until cooked through.
5. Cook spaghetti according to package instructions. Drain and set aside.
6. Heat marinara sauce in a large skillet over medium heat.
7. Add turkey meatballs to the skillet and simmer for 5-7 minutes or until heated through.
8. Serve meatballs and sauce over cooked spaghetti. Top with Parmesan cheese, if desired.
Cooking Time: 45-50 minutes
Cauliflower Alfredo Pasta with Broccoli
This recipe combines the flavors of cauliflower and broccoli with a rich and creamy alfredo sauce, all wrapped up in a satisfying pasta dish. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 8 oz pasta of your choice
– 1 head of cauliflower, broken into florets
– 2 cups broccoli florets
– 2 tablespoons butter
– 1 cup grated Parmesan cheese
– 1/2 cup all-purpose flour
– 1 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, melt butter over medium heat. Add cauliflower and broccoli; cook until tender, about 5 minutes.
3. Sprinkle flour over the vegetables; whisk to combine. Cook for 1 minute.
4. Gradually add heavy cream, whisking constantly. Bring mixture to a simmer; cook until thickened, about 2-3 minutes.
5. Stir in Parmesan cheese until melted and smooth. Season with salt and pepper to taste.
6. Combine cooked pasta, cauliflower-broccoli mixture, and sauce. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Lentil Pasta with Roasted Vegetables
This hearty recipe combines the comfort of lentils with the natural sweetness of roasted vegetables, all wrapped up in a delicious pasta dish. Perfect for a weeknight dinner or a special occasion.
Ingredients:
– 8 oz. pasta (such as penne or rotini)
– 1 cup cooked lentils
– 2 cups mixed vegetables (such as cherry tomatoes, zucchini, bell peppers, and onions)
– 2 tbsp olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tsp dried thyme
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss vegetables with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. Cook pasta according to package instructions. Drain and set aside.
4. In a large skillet, combine cooked lentils, roasted vegetables, chopped onion, garlic, and thyme. Season with salt and pepper to taste.
5. Add cooked pasta to the skillet and toss everything together.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 30-35 minutes
Avocado Pesto Spaghetti with Cherry Tomatoes
This recipe combines the richness of avocado with the brightness of cherry tomatoes and the classic Italian flavors of pesto, all wrapped up in a delicious spaghetti dish.
Ingredients:
– 12 oz spaghetti
– 1 ripe avocado, peeled and pitted
– 1/2 cup freshly made basil pesto
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook spaghetti according to package instructions until al dente. Drain and set aside.
2. In a blender or food processor, combine avocado, pesto, salt, and pepper. Blend until smooth and creamy.
3. In a large skillet, heat the avocado-pesto mixture over medium heat.
4. Add cherry tomatoes to the skillet and cook for 2-3 minutes, until they start to release their juices.
5. Add cooked spaghetti to the skillet, tossing everything together until well combined.
6. Season with salt and pepper to taste. If desired, sprinkle with Parmesan cheese.
7. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Chickpea Pasta with Garlic and Kale
This recipe combines the creamy richness of chickpeas with the pungency of garlic and the earthy sweetness of kale, creating a flavorful and nutritious pasta dish.
Ingredients:
– 8 oz. pasta of your choice
– 1 can chickpeas (15 oz.), drained and rinsed
– 3 cloves garlic, minced
– 2 cups curly kale, stems removed and chopped
– 1/4 cup olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat olive oil over medium heat. Add garlic and cook for 1-2 minutes until fragrant.
3. Add chickpeas to the skillet and stir to combine with garlic. Cook for 2-3 minutes until heated through.
4. Stir in chopped kale and cook until wilted, about 2-3 minutes.
5. Combine cooked pasta, chickpea-kale mixture, and a pinch of salt and pepper to taste. Top with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Eggplant Lasagna with Low-Fat Ricotta
A creative twist on the classic lasagna recipe, this eggplant-based version is a flavorful and healthy alternative to traditional pasta dishes.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1 cup low-fat ricotta cheese
– 1 cup grated part-skim mozzarella cheese
– 1/4 cup chopped fresh parsley
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 cup marinara sauce (homemade or store-bought)
– Fresh basil leaves for garnish
Instructions:
1. Preheat oven to 375°F.
2. In a shallow dish, combine ricotta cheese, mozzarella cheese, and parsley. Season with salt and pepper.
3. Brush both sides of eggplant slices with olive oil. Grill or bake until tender, about 5-7 minutes per side.
4. In a 9×13-inch baking dish, create a layer of marinara sauce. Arrange 4-6 grilled eggplant slices on top.
5. Spread half the ricotta-mozzarella mixture over the eggplant, followed by half the remaining marinara sauce.
6. Repeat layers, ending with a layer of ricotta-mozzarella mixture and marinara sauce.
7. Bake for 30-40 minutes or until cheese is melted and bubbly.
Cooking Time: 35-45 minutes
Angel Hair Pasta with Lemon and Asparagus
This recipe combines the tender goodness of angel hair pasta with the sweetness of asparagus, all tied together with a zesty lemon sauce. Perfect for a light and refreshing springtime meal.
Ingredients:
– 8 oz angel hair pasta
– 1 lb fresh asparagus, trimmed
– 2 lemons, juiced (about 4 tbsp)
– 2 cloves garlic, minced
– 1/4 cup olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook angel hair pasta according to package instructions until al dente. Reserve 1 cup pasta water before draining.
2. In a separate pan, heat olive oil over medium-high. Add asparagus and cook until tender, about 3-4 minutes per side. Season with salt and pepper.
3. In a large skillet, combine lemon juice, garlic, and reserved pasta water. Bring to a simmer and cook for 2-3 minutes or until sauce has thickened slightly.
4. Combine cooked pasta, asparagus, and lemon sauce. Toss to coat. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Black Bean Pasta with Sautéed Peppers
A flavorful and nutritious vegetarian pasta dish that combines the richness of black beans with the sweetness of sautéed peppers.
Ingredients:
– 8 oz pasta of your choice (e.g., penne, fusilli)
– 1 can black beans, drained and rinsed
– 2 large bell peppers, sliced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add the sliced peppers and cook for 5-7 minutes, or until they start to soften.
3. Add the minced garlic and cook for an additional minute, stirring constantly to prevent burning.
4. Stir in the black beans and cook for 2-3 minutes, allowing them to warm through.
5. Combine the cooked pasta and pepper mixture. Season with salt and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Baked Ziti with Lean Ground Turkey
This classic Italian-American dish gets a boost of protein and flavor from lean ground turkey, making it a great option for a family dinner or a quick weeknight meal. With minimal prep time and a straightforward cooking process, this recipe is perfect for busy home cooks.
Ingredients:
– 1 lb lean ground turkey
– 1 onion, finely chopped
– 2 cloves of garlic, minced
– 1 cup marinara sauce
– 1 cup shredded mozzarella cheese
– 1/2 cup grated Parmesan cheese
– 1 tsp dried oregano
– 1/2 tsp salt
– 1/4 tsp black pepper
– 12 oz ziti pasta
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook ziti pasta according to package instructions; drain and set aside.
3. In a large skillet, cook ground turkey over medium-high heat until browned, breaking it up into small pieces as it cooks.
4. Add chopped onion, garlic, marinara sauce, oregano, salt, and pepper to the skillet. Stir to combine.
5. Combine cooked pasta, turkey mixture, and shredded mozzarella cheese in a 9×13 inch baking dish. Top with Parmesan cheese.
6. Bake for 25-30 minutes or until the cheese is melted and bubbly.
Cooking Time: 25-30 minutes
Spaghetti with Clams and White Wine Sauce
A classic Italian dish that’s sure to impress, this recipe combines the flavors of clams, garlic, and white wine with al dente spaghetti.
Ingredients:
– 12 oz spaghetti
– 2 lbs clams, scrubbed and rinsed
– 4 cloves garlic, minced
– 1/4 cup white wine
– 1/4 cup chicken broth
– 2 tbsp unsalted butter
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Bring a large pot of salted water to a boil and cook spaghetti according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, melt butter over medium heat. Add garlic and sauté until fragrant, about 1 minute.
3. Add clams to the skillet and cook until they open, about 3-4 minutes. Remove clams from the skillet with a slotted spoon and set aside.
4. Add white wine and chicken broth to the skillet, scraping up any browned bits from the bottom. Simmer until sauce is slightly reduced, about 2 minutes.
5. Add cooked spaghetti to the skillet, tossing to combine with sauce. If necessary, add some reserved pasta water to achieve desired consistency.
6. Return clams to the skillet and toss to coat with sauce. Season with salt and pepper to taste.
7. Serve immediately, garnished with chopped parsley if desired.
Cooking Time: 15-20 minutes
Pumpkin Ravioli with Sage Brown Butter
Celebrate the flavors of fall with this elegant and comforting dish, perfect for a cozy dinner party or special occasion. The combination of tender pumpkin ravioli, crispy sage leaves, and rich brown butter is sure to delight your guests.
Ingredients:
– 1 cup pumpkin puree
– 2 cups all-purpose flour
– 1/4 teaspoon salt
– 1 large egg
– 1 tablespoon olive oil
– Sage leaves (about 10-12)
– Brown butter (recipe below)
Pumpkin Ravioli Filling:
1. In a mixing bowl, combine pumpkin puree, flour, salt, and egg. Mix until smooth.
2. Bring a large pot of salted water to a boil. Using a spoon, drop small portions of the pumpkin mixture into the boiling water.
3. Cook for 3-5 minutes or until the ravioli float to the surface.
Sage Brown Butter:
1. In a skillet, melt 2 tablespoons of butter over medium heat.
2. Add sage leaves and cook until crispy, about 30 seconds.
3. Remove sage leaves and set aside. Continue cooking butter until golden brown and nutty-smelling, about 5 minutes.
Assembly and Serving:
1. Place cooked ravioli on a serving plate or individual plates.
2. Top with crispy sage leaves and drizzle with brown butter sauce.
Cooking Time: Approximately 20-25 minutes
Greek Yogurt Mac and Cheese with Peas
Transform classic mac and cheese into a creamy, healthy twist by adding Greek yogurt and peas! This comforting dish is perfect for a weeknight dinner.
Ingredients:
– 8 oz macaroni
– 2 cups milk
– 1 cup grated cheddar cheese
– 1/4 cup plain Greek yogurt
– 1 tablespoon unsalted butter
– 1 cup frozen peas, thawed
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook macaroni according to package instructions until al dente. Drain and set aside.
3. In a large saucepan, combine milk, cheddar cheese, and Greek yogurt. Whisk until smooth over medium heat.
4. Add butter, salt, and pepper to the sauce. Stir until melted and combined.
5. Add cooked macaroni and peas to the sauce. Stir until well coated.
6. Transfer the mixture to a baking dish and top with additional grated cheese (optional).
7. Bake for 20-25 minutes or until golden brown.
Cooking Time: 30-35 minutes
Tomato Basil Whole Grain Penne
Tomato Basil Whole Grain Penne is a classic Italian-inspired recipe that showcases the sweetness of ripe tomatoes, the brightness of fresh basil, and the heartiness of whole grain pasta.
Ingredients:
- 1 pound whole wheat penne
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 2 cups cherry tomatoes, halved
- 1 cup fresh basil leaves, chopped
- Salt and pepper to taste
- Grated Parmesan cheese (optional)
Instructions:
- Bring a large pot of salted water to a boil. Cook the penne according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
- In a large skillet, heat the olive oil over medium-low. Add garlic and cook for 1 minute, until fragrant.
- Add cherry tomatoes, salt, and pepper. Cook for 3-4 minutes, until tomatoes release their juices and start to soften.
- Stir in chopped basil and reserved pasta water. Combine cooked penne with tomato mixture, tossing to coat.
- Serve hot, topped with grated Parmesan cheese if desired. Cooking time: approximately 20-25 minutes.
Garlic Parmesan Spaghetti with Zucchini
This recipe combines the flavors of garlic, parmesan cheese, and tender zucchini to create a satisfying and flavorful spaghetti dish. Perfect for a weeknight dinner or a quick lunch.
Ingredients:
– 12 oz spaghetti
– 3 cloves garlic, minced
– 1 medium zucchini, sliced into 1/4-inch thick rounds
– 2 tbsp olive oil
– 1 cup grated parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook spaghetti according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, heat olive oil over medium-high heat. Add garlic and cook for 1 minute or until fragrant.
3. Add zucchini rounds to the skillet and cook for 3-4 minutes or until tender. Season with salt and pepper to taste.
4. Combine cooked spaghetti, reserved pasta water, and parmesan cheese in a large serving bowl. Toss until well combined.
5. Serve hot, topped with sautéed zucchini and chopped parsley if desired.
Cooking Time: 15-20 minutes
Edamame Pasta with Sesame Ginger Dressing
This Asian-inspired pasta dish combines the sweetness of edamame with the savory flavors of sesame and ginger, all wrapped up in a deliciously easy-to-make package.
Ingredients:
– 8 oz. pasta (such as soba or udon)
– 1 cup edamame
– 2 tbsp. sesame oil
– 2 cloves garlic, minced
– 1 tsp. grated fresh ginger
– 2 tbsp. soy sauce
– 1 tbsp. rice vinegar
– 1 tsp. honey
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Cook pasta according to package instructions.
2. Steam edamame until tender, about 3-4 minutes.
3. In a small bowl, whisk together sesame oil, garlic, ginger, soy sauce, rice vinegar, and honey.
4. Toss cooked pasta with the sesame-ginger dressing, then top with steamed edamame.
5. Season with salt and pepper to taste.
6. Garnish with chopped green onions, if desired.
Cooking Time: 15 minutes
Ratatouille Pasta with Fresh Herbs
Elevate your pasta game with this vibrant and aromatic dish, combining the classic French ratatouille with fresh herbs. This recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 8 oz pasta of your choice
– 2 cups mixed vegetables (bell peppers, zucchini, eggplant, onions)
– 2 cloves garlic, minced
– 1 cup cherry tomatoes, halved
– 1/4 cup olive oil
– 2 tbsp chopped fresh parsley
– 2 tbsp chopped fresh basil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook pasta according to package instructions. Reserve 1 cup of pasta water before draining.
3. In a large skillet, heat olive oil over medium-high. Add garlic and sauté for 1 minute.
4. Add mixed vegetables and cook until tender, about 10-12 minutes.
5. Stir in cherry tomatoes and cook for an additional 2 minutes.
6. Combine cooked pasta, vegetable mixture, and reserved pasta water. Season with salt and pepper to taste.
7. Garnish with fresh parsley and basil. Serve with grated Parmesan cheese if desired.
Cooking Time: 25-30 minutes
Summary
Looking to slim down without sacrificing flavor? These 20 delicious low-calorie pasta recipes are perfect for weight loss. From classic spaghetti dishes to innovative zucchini noodle creations, this collection offers a variety of tasty and healthy options. Try Shirataki pasta with mushrooms and spinach, or go for a protein-packed spaghetti with turkey meatballs. Whether you’re in the mood for something light and fresh or hearty and satisfying, these recipes are sure to please your palate while helping you reach your weight loss goals.
