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Pastas are great filling meals, but they don’t have to be heavy. Try any of these healthy pasta recipes filled with vegetables, lean meats, and light sauces!
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Love Us Some healthy pasta dishes!
Is there such a thing as a healthy pasta recipe?
I guess it all depends on what type of diet you typically follow. There are many healthy pasta dishes out there that have good nutritional value.
Whole wheat pasta is a great substitute for standard white pasta.
Why we love them:
- Lower in calories. The lower calories comes from the sauces and mixins.
- Incorporated veggies. Easily use noodles made from alternative ingredients such as zucchini and spaghetti squash.
- Used leaner meats like chicken. Incorporating a leaner choice of meat for a healthier pasta!
I listed several of our favorite pasta main dishes, as well as different pasta salads. The salads can often be used as a side or a main dish.
Tips for Making Pasta Healthy
Any dish can be made into an easy healthy pasta dish with these simple tips.
- Low-carb pasta. Here are some pasta alternatives to make these dishes even healthier. Spaghetti Squash, spiralized vegetables- steamed or cooked to soften them, tofu noodles, or seaweed pasta.
- Sauce. From Red Sauce to White Sauce there are many different variations of sauces. You can control the ingredients when making your own sauce. If purchasing pre-made sauces read both the nutritional label and the ingredients list. Be mindful of these factors:
- Low sugar and no added sugar. Using shredded carrots will sweeten the sauce naturally without adding a lot of flavor.
- Extra Virgin Olive Oil instead of vegetable or soybean oil.
- Opt for sea salt instead of table salt. Be aware that calcium chloride adds salt without being factored into the sodium level.
Ingredient Tips
Add in some veggies or protein to take your dishes to the next level!
- Sneak in the veggies. Many of our recipes use obvious vegetables as an integral part of the dish which can be a turn-off for kids and even some adults!
- Adding vegetables to pasta dishes always amps up the nutritional value. Chop and toss them into pasta salads or sauté and add to warmer pasta dishes. We love using broccoli, snap peas, mushrooms, red peppers and butternut squash.
- Protein. Whether you have a light pasta salad or your favorite pasta dinner, adding protein makes the dish more filling and healthy.
- Some of my favorite proteins for salads include salmon, shrimp, grilled chicken, turkey, cubed ham, and pepperoni slices. I typically use ground beef, ground sausage, ground turkey, or chicken for creamier and saucy pasta.
- Herbs. Using herbs and spices is a great way to add a lot of flavor (we love thyme, basil and rosemary) without adding to the calorie count. Keep in mind that 1 tablespoon of fresh herbs=1 teaspoon of dried herbs.
Favorite Healthy Pasta Dishes
Pasta is so versatile and can be prepared in so many different ways that they pair well will just as many different sides. Pasta salads work great alongside grilled meats, sandwiches, and Baked Chicken for a perfect weeknight dinner.
1 Pasta Primavera Recipe
2 Healthy Chicken Piccata Recipe
3 Baked Chicken Parmesan Recipe
4 Pesto Gnocchi Recipe
5 Lemon Chicken Pasta Recipe
6 Chicken Florentine Pasta Recipe
7 Lemon Asparagus Pasta Recipe
8 Bruschetta Chicken Pasta Recipe
9 Pesto Pasta
10 Chicken Asparagus Pasta Bake Recipe
Healthy Pasta Salads
If you have pasta as a main dish you will often see it paired with some sort of bread, but some healthy dinner recipe options would include green salads and grilled, roasted, or sautéed vegetables.
11 Caprese Pesto Pasta Salad recipe
12 Mozzarella Pasta Salad Recipe
13 Layered Pasta Salad Recipe
14 Chinese Pasta Salad Recipe
15 Greek Pasta Salad Recipe
16 Greek Orzo Salad Recipe
17 Asian Pasta Salad recipe
18 Taco Pasta Salad Recipe
19 Tuna Salad Recipe
20 Spinach Tortellini Salad Recipe
A Go-to
It’s easy to make pasta dishes a little healthier by lessening the sauce that goes with it.
One of our favorite healthier pasta is our Pasta Primavera, but we make a healthy version by decreasing the olive oil and cheese. The result is still amazing!
Here is the recipe:
20+ Healthy Pasta Dishes – Healthy Pasta Primavera + MORE
Ingredients
- 10 ounces bowtie pasta uncooked
- ⅛ cup olive oil
- 1 large carrot peeled and sliced into matchsticks
- 1 medium red bell pepper sliced into matchsticks
- 1 medium yellow bell pepper sliced into matchsticks
- 2 medium zucchini sliced and cut into quarters
- 1 medium yellow squash sliced and cut into quarters
- 1 cup grape tomatoes heaping cup and cut in half length wise
- 1 tablespoon minced garlic
- 1 tablespoon Italian seasoning
- garlic salt (with parsley flakes)
- pepper
- ¼ cup pasta water
- 2 tablespoons lemon juice fresh
- ⅓ cup Parmesan Cheese shredded and divided
- balsamic glaze optional
- 2 tablespoons fresh parsley chopped
Instructions
- Cook pasta according to package. Drain, but be sure to reserve ¼ cup of the pasta water before draining.
- While the pasta is cooking, heat the olive oil in a large skillet over medium heat.
- Saute the carrots for few minutes. Add the peppers and saute for an additional few minutes. Add the squash and zucchini and saute for 2 more minutes.
- Add the tomatoes, minced garlic, Italian seasoning, garlic salt, and pepper and saute for another 2 minutes. (Note: if adding meat, then add it at this point. Be sure that it has been precooked and cut)
- Toss in the bowtie pasta, ¼ cup pasta water, lemon juice, and any salt and pepper as needed.
- Top with Parmesan Cheese, parsley, and balsamic glaze if wanted.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Make it Healthy
Whether it’s to serve as a meal on its own or to accompany another dish you’re sure to find the perfect pasta dish for any occasion!
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