Pasta is often seen as a dietary taboo on a calorie-restricted diet, but this doesn’t have to be the case. With these 21 healthy recipes that clock in at no more than 300 calories each, you can indulge in your favorite Italian dishes without sacrificing your weight loss goals.
The restrictive nature of your diet shouldn’t prevent you from enjoying a plate of pasta – with these low-calorie options, you’ll discover that comfort food and calorie counting aren’t mutually exclusive.
Each dish is not only delicious but also versatile, allowing you to experiment with different flavors and ingredients while staying within your daily calorie limit.
Israeli Couscous Salad
This vibrant salad is a game-changer for lunch, boasting a mere 198 calories while still leaving you feeling satisfied. One of its standout features is the zesty and sweet orange dressing, which takes on an added depth with the subtle presence of garlic. With its impressive nutritional profile, including just 3g of fat, 5g of protein, 34g of carbohydrates, and a respectable 2g of fiber per serving, this salad is not only delicious but also a nutritious choice.
Tuna Pasta Salad
In this recipe, a medley of avocados, cherry tomatoes, corn, and spring onions harmoniously accompanies the filling pasta shells and tuna. The combination is elevated by a light and creamy lemony mayo dressing that expertly balances the richness of the tuna protein with the tanginess of the tomato acidity. Each serving provides a nutritious blend of: Calories – 131, Fats – 4.6g, Protein – 6.2g, Carbs – 16.5g, Fiber – 1.8g, Sugar – 1.3g.
Pasta Primavera
This pasta dish is a veritable vegetable extravaganza, boasting an impressive array of nutrient-dense ingredients including broccoli, tomatoes, peas, peppers, asparagus, squash, zucchini, and green onions. The real showstopper, however, is the rich and creamy sauce, made with silky butter and a generous helping of cream, which perfectly balances the earthy flavors of the vegetables. With its impressive nutritional profile per serving – 274 calories, 9g of fat, 11g of protein, 39g of carbohydrates, 5g of fiber, and 7g of sugar – this dish is not only a feast for the taste buds but also a healthy choice.
Springtime Asparagus Tomato Pasta
While primavera pasta is a great option, this similar recipe offers a slightly different twist. With a similar calorie count and fewer veggies, it’s an excellent choice for those looking for a lighter take on the classic dish. For an added layer of flavor and satisfaction, consider sprinkling crumbled feta cheese on top – it’s the perfect finishing touch. Per serving, this recipe delivers: Calories: 266, Fats: 8g, Protein: 8g, Carbs: 39g, Fiber: 3g, Sugar: 7g.
Risoni with Spiced Roasted Butternut Pumpkin
Indulge in a warm and satisfying autumnal salad with risoni pasta, butternut pumpkin, and an array of textures and flavors. The roasted butternut pumpkin is seasoned to perfection and combined with cranberries, currants, and peanuts for a delightful mix of sweet and savory notes. This hearty bowl offers a perfect blend of comfort and nutrition, making it an ideal choice for a late fall meal.
Gluten-Free Pasta Salad
The dish is brought together by the harmonious union of chicken, spaghetti, spinach, and roasted peppers, all wrapped up nicely in tarragon. The marinade, featuring Dijon and Worcestershire sauce, adds an intense depth of flavor to the chicken. For an added burst of freshness, finish with a sprinkle of chopped herbs. Those seeking more low-calorie chicken recipes should explore further.
Spaghetti Squash Feta Cheese Casserole
This mouthwatering casserole is a harmonious blend of flavors and textures. The foundation consists of cherry tomatoes and crumbled feta, which provides a tangy base for the dish. Upon this layer, baked spaghetti squash adds natural sweetness, while cooked ground turkey contributes a satisfying savory flavor. Fresh herbs like thyme and basil infuse warmth and depth, complemented by wilted spinach that adds a burst of nutrients. The pièce de résistance is the melted mozzarella cheese, which elevates the dish to new heights of richness. With each bite, the symphony of flavors and textures melds together in perfect harmony. Per serving, this delightful casserole offers a nutritious balance: 293 calories, 5g fats, 38g protein, 23g carbohydrates, 5g fiber, and 9g sugar.
Tahini Pasta
This recipe is a cinch to prepare, requiring only gluten-free pasta and a few basic ingredients. The best part? It’s ready in just 17 minutes! Simply whisk together the tahini, lemon, and garlic sauce, then pour it over your pasta for a quick and satisfying meal. With a calorie count of 315 per serving, this dish is not only easy to make but also a guilt-free option for dinner.
Rainbow Orzo Salad
Orzo’s versatility makes it an ideal starch to incorporate into salads, particularly for those who prefer a rice-free option. The combination of juicy tomatoes, crunchy cucumbers, sweet bell peppers, savory onions, fragrant basil, and salty feta cheese creates a harmonious blend of flavors that elevates the dish. This refreshing orzo salad is not only delectable but also light and easy to prepare, making it an excellent choice for lunch or as a side dish. Nutritionally, each serving boasts a balanced profile: 205 calories, 11.2g of fat, 4.6g of protein, 22.6g of carbohydrates, 1.7g of fiber, and 3.7g of sugar.
Easy Zoodles
In this recipe, we’re not just limited to the zoodles – spiralized zucchini – as a key ingredient. We’re also incorporating spaghetti, which adds an extra layer of fun to the cooking and eating experience. When you combine these zoodle and spaghetti elements with your go-to pasta sauce, the grain, and the zucchini noodles themselves, you get a truly satisfying combination. And let’s not forget the added bonus of crumbled feta cheese on top – it really takes things to the next level! As for the nutritional breakdown, each serving of this dish comes in at: Calories: 94, Fats: 1g, Protein: 4g, Carbs: 19g, Fiber: 3g, Sugar: 2g.
Light Asparagus Pasta with Fresh Basil
This 167-calorie pasta dish is a vibrant and healthy delight that’s sure to become a staple in your repertoire. The combination of asparagus, basil, lemon flavors, and crunchy pine nuts creates a harmonious balance of textures and tastes. I wouldn’t hesitate to make this recipe again, and the only modification I would consider is increasing the portion size due to its satisfying nature.
Nutritional Breakdown (per serving):
• Calories: 167
• Fat: 9g
• Protein: 6.4g
• Carbohydrates: 18.7g
• Fiber: 2.7g
• Sugar: 1.8g
Tandoori Pasta
This tomato-based pasta recipe is a symphony of flavors, with the warmth of ginger and Indian spices harmonizing to create an aromatic and mouthwatering dish. The tanginess of the vegan yogurt provides a creamy contrast that cleverly balances out the spicy kick, while the subtle sweetness from the maple syrup expertly neutralizes any acidity. With these carefully curated ingredients, this low-calorie pasta recipe is not only delicious but also nutritious, with each serving offering a satisfying and well-rounded balance of nutrients. Per serving: • Calories: 260; • Fats: 1g; • Protein: 9g; • Carbs: 53g; • Fiber: 4g; • Sugar: 7g.
Spinach Green Pasta Sauce
Imagine a vibrant green sauce infused with the savory flavors of garlic, spinach, and basil, all tied together with the subtle tanginess of lemon juice. This creamy delight is made even richer by the addition of Pecorino Romano, its nutty notes perfectly balanced by the velvety smoothness of cashew milk. And the best part? You can effortlessly trim the calorie count simply by reducing the amount of cheese. The nutritional breakdown for this delectable sauce is as follows: per serving, you can expect • Calories: 313, • Fats: 7.9g, • Protein: 12.2g, • Carbs: 47.9g, • Fiber: 3g, and • Sugar: 3.1g.
Creamy Mushroom Pasta with Tomatoes
Savoring the harmony of flavors, this pasta dish combines juicy tomatoes with a rich and creamy mushroom sauce. The subtle hint of tarragon in the cream sauce masterfully ties everything together, while the shallots add a depth of flavor that would be missed if they were absent. To create a vegan version, simply substitute the cheese with a dairy-free alternative made from nuts or other non-dairy sources, and use a plant-based milk instead of traditional cream. Nutrition information per serving: • Calories: 224, • Fats: 13g, • Protein: 10g, • Carbs: 20g, • Fiber: 3g, • Sugar: 11g.
Creamy Vegan Avocado Pasta
This delectable avocado pasta dish is a game-changer, boasting only 300 calories and an impressive array of the healthiest fats. The absence of rich cheese allows for a refreshing change of pace, as the creamy avocado, vibrant tomatoes, fragrant basil, and hint of lemon come together to create a symphony of flavors that will leave your taste buds singing.
In comparison to traditional pasta recipes, this healthier alternative shines with its impressive nutritional profile:
Per Serving:
• Calories: 304
• Fats: 19g
• Protein: 3g
• Carbs: 13g
• Fiber: 7g
• Sugar: 3g
Low Carb Baked Feta Pasta
The recent surge in popularity of tomato and feta baked pasta dishes is intriguing, but what sets this recipe apart is its remarkably low carb count. This is achieved without using traditional pasta, instead opting for zucchini noodles that provide a guilt-free alternative. For those looking to indulge in this dish while keeping their carb intake in check, this recipe is an excellent option.
From a nutritional standpoint, one serving of this recipe yields the following:
• Calories: 197
• Fats: 16g
• Protein: 8g
• Carbs: 9g
• Fiber: 2g
• Sugar: 6g
Vegan Sun-Dried Tomato Pasta
What elevates this dish to new heights is the incorporation of sun-dried tomatoes. Unlike regular tomatoes or tomato sauce, they bring a profoundly deeper flavor profile. When blended with almond milk and seasoned according to traditional Italian methods, the result is an exceptionally rich and satisfying pasta sauce. This dish not only boasts exceptional taste but also happens to be vegan and soy-free. As for nutritional information, per serving you can expect: Calories: 244, Fats: 2g, Protein: 14g, Carbs: 58g, Fiber: 7g, Sugar: 21g.
Vegetable Pasta Salad
This vibrant and nutritious pasta salad is a masterclass in texture and flavor. The medley of carrots, celery, bell pepper, green onions, zucchini, and radishes pairs perfectly with the satisfying bite of elbow pasta. The crowning glory is the tangy lemon-dill avocado mayo sauce, which adds a creamy richness to each bite. Whether you’re attending a potluck or simply looking for a quick and easy meal solution, this salad checks all the boxes. With an impressive nutritional profile per serving – 210 calories, 11g of fat, 4g of protein, 23g of carbohydrates, and just 1g of fiber – it’s a guilt-free indulgence you can feel good about.
Protein Pasta Salad with Kidney Beans
For those observing meatless Mondays, this protein-packed pasta salad is a satisfying and nutritious option. The combination of edamame, lettuce, peppers, beans, and tomatoes not only provides a boost of vitamins but also satisfies the palate. With each serving boasting an impressive array of macronutrients, including 19 grams of protein, 5g of fat, 41g of carbohydrates, 10g of fiber, and just 5g of sugar, this dish is both healthy and filling.
Instant Pot Minestrone Soup
While this dish may not strictly be a soup, it’s a nutrient-rich and filling pasta-based meal that combines the benefits of veggies, broth, and whole grains. With an impressive 219 calories per serving, it’s an ideal option for a healthy lunch. The combination of pasta, vegetables, and a light broth makes for a satisfying meal that’s both healthy and easy to prepare.
