Pasta dishes are not only very delicious, but they’re also super easy to prepare, and they’re so versatile. There are so many different pasta recipes out there, that everyone can find one they like. Plus, they’re a comfort food for so many people.
However, pasta is often considered a no-go when it comes to low-calorie diets, and it’s often considered unhealthy and avoided by people who are trying to lose weight.
However, the thing that usually makes pasta dishes unhealthy is the sauce – pasta itself isn’t unhealthy and it’s a good source of carbs. There are lots of healthy pasta recipes out there. If you make sure the sauce you’re making is healthy and low calorie, you can definitely fit it into your low-calorie diet and include it in your weight loss meal plan. And don’t worry, it’s possible to have a creamy sauce that’s also a healthy pasta sauce. While a tomato sauce is delicious and usually lower in calories than a creamy sauce, there are healthy creamy sauces out there as well.
You also have to consider pasta portion size if you want to keep your calories down.
Another way to make your pasta dish lower in calories is to use pasta alternatives. If you want to find the best pasta alternatives, check out that post.
So, here’s a roundup of low-calorie pasta recipes that you can enjoy without ruining your diet. I’m sure you’ll find your new favorite dinner recipe on this list!
14 Best Low Calorie Pasta Recipes
Light Pasta Salad
378 calories
Ingredients
- 2 cups Mixed greens – 20 calories
- 3 Uncured bacon, slice – 132 calories
- ¼ Onion, red – 13.75 calories
- 1 Tbsp Olive oil (Tbsp) – 119 calories
- 1 Tbsp Red wine vinegar (Tbsp) – 3 calories
- ½ cup Pasta, whole wheat, cooked – 90 calories
- ¼ tsp Salt – 0 calories
- ¼ tsp Pepper – 0 calories
Instructions
Step 1: Cook pasta as instructed on package
Step 2: Dice onion
Step 3: Cut bacon into small pieces with kitchen shears
Step 4: Add bacon to a pan, cook on low heat, stirring frequently, until cooked through, about 8 minutes
Step 5: Mix all ingredients in a bowl, top with seasonings, oil, and vinegar
No bacon? Use turkey or soy bacon, or sunflower seeds
Gluten free? Use gluten free pasta
Creamy Hearts of Palm Pasta
373 calories
Ingredients
- 4 oz Ground beef, 90% lean, raw – 185 calories
- 2 Tbsp Cheese, Parmesan, grated (Tbsp) – 50 calories
- 9 oz Hearts of palm pasta (spaghetti shape) – 60 calories
- ½ cup Tomatoes, grape – 16 calories
- ½ cup Tomatoes, canned, crushed – 25 calories
- ¼ cup Milk, whole (cups) – 37.25 calories
- ¼ tsp Salt – 0 calories
Instructions
Step 1: Spray a pan with an oil spray. Stir fry beef ground beef, cherry tomatoes, and pasta ~8 minutes on lowest heat, until beef is no longer pink.
Step 2: Add in crushed tomatoes and milk, simmer.
Step 3: Top with cheese and seasonings.
No beef? Use ground turkey, tofu, or beans. No dairy? Use oil instead of an oil spray. No hearts of palm pasta? Use zoodles or spaghetti squash noodles.
Pasta & Avocado BLT Salad
395 calories
Ingredients
- 3 Uncured bacon, slice – 132 calories
- ½ Avocado, small – 116.5 calories
- ½ cup Pasta, macaroni, whole wheat, cooked – 87 calories
- 4 cups Mixed greens – 40 calories
- ½ cup Tomatoes, grape – 16 calories
- 1 Tbsp Red wine vinegar (Tbsp) – 3 calories
- ¼ tsp Salt – 0 calories
- ¼ tsp Pepper – 0 calories
Instructions
Step 1: Cook pasta as instructed on package
Step 2: Cut bacon into small pieces with kitchen shears. Place in pan, turn heat to lowest heat. Step 3: Stir frequently until cooked through.
Step 4: While bacon and pasta are cooking, cube avocado and halve tomatoes.
Step 5: If desired, let bacon and pasta cool before making the salad.
Step 6: Combine all ingredients in a bowl.
No bacon? Use turkey or soy bacon.
No gluten? Use gluten free pasta.
Creamy Salmon Pasta
382 calories
Ingredients
- 1½ cups Carrot “zoodles”, raw or frozen – 67.5 calories
- 2 cups Leafy greens, spinach, raw – 14 calories
- 4 oz Salmon fillet – 200 calories
- ¼ cup Alfredo sauce – 100 calories
- 1 Tbsp Parsley, fresh – 0 calories
- ¼ tsp Pepper – 0 calories
- 1 slice Lemon, slice – 0 calories
Instructions
Step 1: Take skin off of salmon. Cut into small pieces.
Step 2: Spray 2 pans with an oil spray. Cook salmon pieces in one, turning frequently, and stir-fry zoodles in the other (breaking up noodles with tongs if cooking from frozen). Once zoodles are cooked through, drain any excess liquid with a sieve.
Step 3: Add in and spinach, alfredo sauce, and seasonings to pan with zoodles. Heat for 4-5 minutes. Add in salmon pieces.
No dairy? Use a dairy-free Alfredo sauce (available at most stores).
Lemony Pasta Salad with White Beans
393 calories
Ingredients
- 4 cups Leafy greens, lettuce, raw – 20 calories
- ¼ cup Cheese, crumbled, feta – 99.75 calories
- ½ cup Beans & legumes, White, cooked – 110 calories
- ¼ cup Pasta, orzo, cooked – 76 calories
- 1 Zucchini, medium – 33 calories
- 1 tsp Olive oil (tsp) – 40 calories
- 1 Tbsp Red wine vinegar (Tbsp) – 3 calories
- ½ Lemon, Whole – 11 calories
- ¼ tsp Salt – 0 calories
- ¼ tsp Pepper – 0 calories
Instructions
Step 1: Cook pasta as instructed on package, drain once cooked.
Step 2: Slice zucchini.
Step 3: Spray a pan with an oil spray & cook zucchini ~5 minutes on medium heat.
Step 4: Combine all ingredients.
Step 5: Dressing is olive oil, lemon juice (squeeze lemon over salad), vinegar, and salt & pepper.
Gluten free? Use chickpea (or other type of bean) pasta, e.g. Banza pasta.
Chicken, Veggies & Pasta
431 calories
Ingredients
- 6 oz Chicken breast, boneless, skinless, raw – 190 calories
- ½ cup Pasta, cooked – 100 calories
- 1 Bell pepper, red – 37 calories
- ½ cup Broccoli – 15.5 calories
- 2 Uncured bacon, slice – 88 calories
- ⅛ tsp Garlic salt – 0 calories
- ⅛ tsp Red pepper flakes – 0 calories
Instructions
Step 1: Cook pasta as instructed on package.
Step 2: Chop pepper and broccoli into small pieces. Slice chicken into strips. Cut bacon into small pieces with kitchen sheers.
Step 3: Spray a pan with an oil spray. Cook chicken and bacon for 8 minutes on low heat, stirring occasionally.
Step 4: Add in veggies for another 5-10 minutes, until everything is cooked through. Add in seasonings.
Creamy Lemon Pasta
314 calories
Ingredients
- 2 cups Zoodles (zucchini noodles), raw or frozen – 42 calories
- ⅓ Tbsp Garlic, minced (Tbsp) – 0 calories
- 4 slice Lemon, slice – 0 calories
- ⅛ cup Heavy Cream (cups) – 50 calories
- 2 oz Cheese, Parmesan, shaved (oz) – 222 calories
- ¼ tsp Pepper – 0 calories
- ¼ tsp Basil, dried – 0 calories
Instructions
Note: we’re using the lemon peel of 1/2 a lemon, not 4 lemon slices here.
Step 1: Spray a pan with an oil spray. Add in garlic. Cook zoodles on stovetop – if cooking from frozen, drain away any excess liquid once cooked through.
Step 2: Once cooked through, add lemon peel and cream to the pan, heat for 3-4 minutes.
Step 3: Remove lemon peel.
Step 4: Transfer to a bowl, top with basil, shaved parm, and pepper.
Pasta & Meat Sauce
415 calories
Ingredients
- ⅓ cup Cheese, shredded, mozzarella – 112 calories
- 4 oz Ground turkey, 93% lean, raw – 172 calories
- ½ cup Canned, diced tomatoes – 25 calories
- ½ cup Pasta, whole wheat, cooked – 90 calories
- ½ cup Tomatoes, grape – 16 calories
- ⅛ tsp Garlic salt – 0 calories
- ¼ tsp Basil, dried – 0 calories
- ¼ tsp Oregano – 0 calories
Instructions
Step 1: Cook pasta in boiling water & drain
Step 2: While pasta is cooking, chop cherry tomatoes in halves
Step 3: Spray a pan with an oil spray
Step 4: Stir-fry meat and cherry tomatoes ~8 minutes, until meat has cooked through
Step 5: Add in canned tomatoes for ~3 minutes
Step 6: Add sauce to pasta, top with cheese and seasonings
No ground turkey? Use tofu.
Gluten-free? Use gluten free pasta.
Italian Caprese Salad
373 calories
Ingredients
- ½ cup Pasta, cooked – 100 calories
- 1 cup Tomatoes, grape – 32 calories
- 1 Cucumber, small – 32 calories
- 1 oz Salami – 104 calories
- 1 oz Cheese, sliced, mozzarella, full fat/ regular – 70 calories
- 2 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 35 calories
- ¼ tsp Salt – 0 calories
Instructions
Step 1: Cook pasta as instructed on package.
Step 2: Slice tomatoes, cucumber, and mozzarella into small pieces.
Step 3: Combine all ingredients and toss with dressing and seasonings.
No dairy? Use a dairy-free cheese or avocado. No gluten? Use a gluten free pasta. No meat? Use extra cheese.
Broccoli & Shells Bowls
Ingredients
- 2 cups Leafy greens, raw – 30 calories
- 1 cup Broccoli – 31 calories
- ½ oz Cheese, Parmesan, shaved (oz) – 55.5 calories
- ⅛ cup Walnuts – 96 calories
- ½ cup Pasta, cooked – 100 calories
- ¼ tsp Salt – 0 calories
- ¼ tsp Pepper – 0 calories
- 2 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 35 calories
Instructions
Step 1: Cook pasta as instructed on package.
Step 2: Combine all ingredients in a bowl.
Step 3: Top with dressing and seasonings.
Step 4: Feel free to swap out these nuts for any nut/seed you prefer (roasted & salted are fine!).
No dairy? Use a dairy-free cheese, or avocado or bacon. Gluten free? Use gluten-free pasta.
Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings
Cauliflower Mac & Cheese with Elbows
329 calories
Ingredients
- ½ cup Milk, 2% (cups) – 61 calories
- 1 cup Pasta, elbows, whole wheat, cooked – 106 calories
- ¼ cup Cauliflower rice, raw (already riced) – 9.5 calories
- ⅓ cup Cheese, shredded, cheddar – 152 calories
Instructions
Step 1: This recipe works best if you multiply the recipe by 4 to make 4 servings. Also, this recipe starts with uncooked noodles (even though it says cooked in the ingredients). Start with 1/4 cup uncooked noodles.
Step 2: Bring 2% milk to boil.
Step 3: Add in uncooked elbows, cook for 7 minutes.
Step 4: Add in riced-cauliflower, cook for add’l 3 minutes.
Step 5: There should be a little extra milk – that is good!
Step 6: Add shredded cheese.
Step 7: Stir for an add’l 3 minutes, and you’re done.
Gluten-free? Use gluten free pasta.
Creamy Noodles with Sun Dried Tomatoes
467 calories
Ingredients
- ½ cup Pasta, spaghetti, whole wheat, cooked – 90 calories
- ¼ cup Alfredo sauce – 100 calories
- 1 Tbsp Tomatoes, sun-dried – 17 calories
- 4 cups Leafy greens, spinach, raw – 28 calories
- 6 oz Chicken breast, boneless, skinless, raw – 190 calories
- 2 cups Zoodles (zucchini noodles), raw or frozen – 42 calories
- ¼ tsp Pepper – 0 calories
Instructions
Step 1: Cook pasta as instructed on package.
Step 2: Slice raw chicken into strips.
Step 3: Spray pan with an oil spray.
Step 4: If cooking zoodles from frozen: stir fry zoodles for ~8 minutes on medium heat, breaking them up with a wooden or silicone spoon occasionally, until cooked through. Drain away any excess liquid.
Step 5: Add chicken (and fresh or now stir-fried from frozen zoodles) to the pan and stir fry for ~6 minutes on medium heat, stirring occasionally, until chicken has cooked through.
Step 6: Add in rest of ingredients (pasta, spinach, tomatoes, Alfredo, seasoning) to the pan, and heat through for ~5 minutes on low heat.
Gluten free? Use gluten free pasta. Dairy free? Use dairy free pesto, available at most stores. No chicken? Use beans or tofu.
Tuna Pasta Salad
467 calories
Ingredients
- ½ cup Tomatoes, grape – 16 calories
- 2 cups Leafy greens, lettuce, raw – 10 calories
- 1 oz Cheese, goat – 103 calories
- ½ cup Beans & legumes, “noodles” – 95 calories
- 1 Tuna, canned (1 can) – 120 calories
- ⅛ cup Almonds – 105 calories
- ¼ tsp Basil, dried – 0 calories
- ¼ tsp Oregano – 0 calories
- ¼ tsp Salt – 0 calories
- ¼ tsp Pepper – 0 calories
- 1 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 17.5 calories
Instructions
Step 1: Cook pasta (bean pasta e.g. Banza) as instructed on package. Let cool.
Step 2: Mix all ingredients into a salad.
No dairy? Use a dairy-free cheese, or avocado or an oil dressing instead of a light dressing.
Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.
Pasta Cobb Salad
435 calories
Ingredients
- ½ cup Pasta, penne, whole wheat, cooked – 100 calories
- 2 cups Leafy greens, arugula, raw – 10 calories
- ½ cup Tomatoes, grape – 16 calories
- ¼ Onion, red – 13.75 calories
- ½ Cucumber, small – 16 calories
- 2 Egg, large – 144 calories
- ¼ cup Cheese, crumbled, feta – 99.75 calories
- ¼ tsp Salt – 0 calories
- 2 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 35 calories
Instructions
Step 1: Hard boil eggs by boiling them in water for 8 minutes. Once cooled, quarter.
Step 2: Cook pasta as instructed on package.
Step 3: Cut cucumbers into small pieces, halve tomatoes, and dice onion.
Step 4: Once pasta has cooled, combined all ingredients.
Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings
No dairy? Use avocado. No gluten? Use gluten-free pasta.
Some of these pasta dishes can also work for a low-carb meal if you’re using pasta alternatives. If you’re looking for a low-carb grocery list, check out this post.
