10 Delicious Low-Calorie Pasta Recipes to Satisfy Your Cravings

10 Delicious Low-Calorie Pasta Recipes to Satisfy Your Cravings

With its versatility, simplicity, and affordability, it's no surprise that pasta has a global market value of over 23 billion. But, is it possible to indulge in pasta dishes without the usual side helping of guilt? Absolutely!

If you're a pasta lover looking to keep your calories in check, look no further! Discover these 10 mouth-watering, low-calorie pasta recipes that will satisfy your cravings while helping you achieve your health goals.

The Misconception About Pasta

Despite the common belief that pasta is a fattening food, pasta doesn't affect body weight or composition. Its unique structure and low glycemic index can help stabilize blood sugar levels, which promotes better weight management. It's also rich in iron, calcium, folate, magnesium, and zinc.

Furthermore, a study conducted at the IULM University in Milan, Italy, confirmed that eating pasta can elicit positive emotions, evoke pleasant memories, and enhance your overall mood. With this kind of impact, it's no wonder that pasta was chosen as the "food of happiness"!

10 Delicious Low-Calorie Pasta Recipes

Low-calorie high-protein recipes don't have to mean sacrificing flavor or quality. Being mindful of portions, eating in moderation, and consuming more protein and vegetables can fulfill your cravings while controlling your calorie intake. Here are ten healthy pasta recipes that are sure to be a hit at any pasta-themed dinner night:

1. Proti Fusilli Pasta


  • 3 garlic cloves
  • 1.5 tbsp olive oil
  • 1/2 tsp chilli flakes
  • Grated parmesan
  • 2 chopped rosemary sprigs
  • 100 g chopped spinach
  • 750 g cubed butternut squash
  • 160 g pancetta di cubetti
  • 350 g Proti Fusilli Pasta


  1. In frying pan, cook pancetta 5-8 minutes over medium heat. Remove, and leave fat in pan.
  2. Add garlic, olive oil, rosemary, chilli, and squash to pan. Cook 25 minutes.
  3. Cook pasta. Reserve 1 cup pasta water. Drain.
  4. Add pasta water, spinach, and fusilli to squash. Toss to combine. Top with parmesan.

2. One-Pan Spaghetti Bolognaise


  • Grated parmesan
  • 1 tbsp extra virgin olive oil
  • 2 tbsp tomato paste
  • 1 cup water
  • 1/2 cup red wine
  • 2 cups Massel chicken-style liquid stock
  • 2 sprigs rosemary
  • 400 g bolognaise pasta sauce
  • 1 lb pork and veal mince
  • 13 oz fettuccine noodles


  1. In frying pan, heat oil over high heat.
  2. Add veal mince. Cook 4 minutes. Season with salt.
  3. Add tomato paste. Stir 1 minute.
  4. Add red wine. Simmer 1-2 minutes.
  5. Add pasta sauce and rosemary. Simmer 5 minutes.
  6. Stir in stock. Add pasta and water. Cook 2-3 minutes.
  7. Season with pepper. Top with parmesan and parsley.

3. Chilli Mac and Cheese


  • 1/2 tsp salt
  • 3 tbsp chili powder
  • 2 tbsp extra virgin olive oil
  • 3 cloves minced garlic
  • 1 diced onion
  • 1 stalk diced celery
  • 1 cup low-sodium beef broth
  • 1/2 cup sour cream
  • 3/4 cup shredded cheddar cheese
  • 2 poblano or green bell peppers
  • 28 oz can diced tomatoes
  • 15 oz can low-sodium kidney or chili beans
  • 1 lb lean ground beef
  • 12 oz Skinny Delite Macaroni and Cheese


  1. Cook pasta 2 minutes. Drain.
  2. In skillet, heat oil over medium-high heat.
  3. Add onion, peppers, and celery. Cook 4-5 minutes.
  4. Add garlic. Stir 30 seconds.
  5. Add beef, salt, and chili powder. Cook 4-5 minutes.
  6. Add tomatoes, juice and broth included. Boil over high heat. Cook 2 minutes.
  7. Bring heat to medium. Add pasta and beans. Cook 1-2 minutes then remove from heat.
  8. Fold in sour cream. Top with cheddar cheese.

4. Spinach and Artichoke Dip Pasta


  • 1/4 tsp ground pepper
  • 2 tsp garlic powder
  • 1/2 cup grated parmesan cheese
  • 3/4 cup reduced-fat milk
  • 4 oz reduced-fat cream cheese
  • 14 oz can chopped artichoke hearts
  • 5 oz package chopped baby spinach
  • 8 oz whole-wheat rotini


  1. Cook pasta. Drain.
  2. Cook spinach in 1 tbsp. water over medium heat. Cook 2 minutes until wilted.
  3. Add pepper, garlic powder, and parmesan. Whisk until thickened.
  4. Drain liquid from spinach. Add to sauce with pasta and artichokes.
  5. Cook until warm throughout.

5. Lemon Garlic Sardine Fettuccine


  • 1/2 tsp salt
  • 1 tsp ground pepper
  • 4 cloves minced garlic
  • 4 tbsp extra-virgin olive oil
  • 1/4 cup lemon juice
  • 1/2 cup chopped parsley
  • 1/4 cup shredded parmesan cheese
  • 1 cup whole-wheat breadcrumbs
  • 3 oz can skinless and boneless sardines in tomato sauce (x2)
  • 8 oz whole-wheat fettuccine


  1. Cook pasta 8-10 minutes. Drain.
  2. In non-stick skillet, heat 2 tbsp. oil over medium heat.
  3. Add garlic. Cook until sizzling. Transfer oil and garlic to bowl.
  4. Heat remaining 2 tbsp. oil in pan over medium heat.
  5. Add breadcrumbs and cook 5-6 minutes until crispy and golden.
  6. Whisk salt, pepper, and lemon juice into garlic oil.
  7. Add pasta to bowl. Stir in parmesan and sardines. Top with breadcrumbs.

6. Greek Pasta


  • 1 clove minced garlic
  • 1 cup diced onion
  • 2 tbsp olive oil
  • 1/2 cup feta cheese
  • 1/4 cup chopped basil
  • 4 cups baby spinach
  • 1/4 cup pitted Kalamata olives
  • 8 oz can unsalted tomato sauce
  • 3 links cooked chicken sausage
  • 6 cups whole-wheat rotini pasta


  1. Heat oil over medium-high heat.
  2. Add garlic, onion, and sausage. Cook 4-6 minutes until onion starts to brown.
  3. Add pasta, spinach, olives, and tomato sauce. Cook 3-5 minutes until spinach is wilted.
  4. Stir in feta and basil.

7. Bacon Zucchini and Asparagus Pasta


  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 3 crushed garlic cloves
  • 3/4 cup parsley
  • 3 chopped anchovy fillets
  • 3 sliced zucchini
  • 3 chopped tomatoes
  • 1 bunch trimmed asparagus
  • 1/4 cup extra light cream cheese
  • 1 pkt fat-free rindless bacon
  • 10 oz angel hair pasta


  1. Cook pasta until al dente. Drain.
  2. In frying pan, heat oil over high heat.
  3. Cook bacon 1 minute.
  4. Add anchovy. Cook 1 minute.
  5. Add garlic, asparagus, and zucchini. Cook 2 minutes.
  6. Add tomato, lemon juice, and cream cheese. Simmer 1-2 minutes.
  7. Season with salt and pepper. Add pasta and parsley. Toss to combine.

8. Linguine with Creamy Mushroom Sauce


  • 1/2 tsp salt
  • 1/4 tsp ground pepper
  • 6 cloves sliced garlic
  • 1 tbsp butter
  • 2 tbsp extra virgin olive oil
  • 1 cup dry white wine
  • 1/4 cup grated parmesan cheese
  • 1/2 cup sour cream
  • 1 tbsp chopped thyme
  • 1 cup diced shallots
  • 1.5 lbs sliced mushrooms
  • 8 oz whole-wheat linguine


  1. Cook pasta. Reserve 1/2 cup pasta water, then drain.
  2. In skillet, heat oil and garlic 2 minutes over medium heat.
  3. Turn heat to high. Add thyme, shallots, and mushrooms. Cook 11-13 minutes.
  4. Add wine to pan. Cook 3 minutes until reduced by half.
  5. Stir in salt, pepper, parmesan, butter, pasta water, and sour cream.
  6. Add pasta and toss until coated. Top with parmesan.

9. Loaded Pasta Salad


  • 2 tbsp extra virgin olive oil
  • 1 tsp wholegrain mustard
  • 2 tbsp Coles Italian Red Wine Vinegar
  • 1/3 cup shaved parmesan
  • 1/3 cup basil leaves
  • 400 g punnet tomato medley
  • 50 g mixed salad leaves
  • 1 sliced avocado
  • 4 Coles Australian Made Thin Sliced Bacon Rashers
  • 8 oz farfalle pasta


  1. Cook pasta. Refresh under cold water. Drain well.
  2. Heat frying pan over high heat.
  3. Cook bacon 3-4 minutes. Drain on paper towel.
  4. Add pasta, bacon, salad leaves, tomato, avocado, and basil to bowl. Toss to combine.
  5. In separate bowl, whisk salt, pepper, oil, mustard, and vinegar to combine.
  6. Add dressing to salad. Toss. Top with parmesan.

10. Shrimp Scampi with Linguine


  • 1/8 tsp salt
  • 3 cloves minced garlic
  • 1 tbsp olive oil
  • 1 tbsp butter
  • 1 tbsp chopped parsley or chives
  • 2 tbsp dry white wine or reduced-sodium chicken broth
  • 1.5 lbs fresh or frozen large shrimp in shells
  • 6 oz whole-wheat linguine


  1. Thaw, peel, devein, and rinse shrimp, then pat dry with paper towels.
  2. Cook pasta. Drain.
  3. In skillet, heat oil over medium-high heat.
  4. Add garlic. Stir 15 seconds.
  5. Add shrimp. Cook 2-4 minutes until shrimp is opaque. Transfer shrimp to platter.
  6. Add salt, butter, and wine or reduced-sodium chicken broth to skillet. Stir over medium heat.
  7. Pour butter mixture over shrimp. Serve over linguine. Top with chives.

Weight Loss and Calories

Active calories vs total calories: what is the difference? Active calories are the energy you burn through physical activity, and total calories are the sum of active and passive energies you burn. Monitoring both and understanding their correlation can help you adjust your lifestyle habits accordingly.

Following a 1700-calorie meal plan through low-calorie high-protein meals can also help you achieve your nutritional goals and track your energy balance. Using a health app, calorie calculator, or fitness tracker can also provide better accuracy.

Smart and Satisfying Snack Ideas

Next to low-calorie meals, having tasty and nutritious snacks on hand is always beneficial. If you're wondering how to lose weight without counting calories, here are some fantastic snack ideas to help you out:

Low-Sodium Snacks

Processed snacks are typically low in nutritional value and contain high levels of fat, sugar, and sodium. Now you can indulge in low-sodium snacks that are high in quality and packed with flavor, whether you're craving the sweetness of a strawberry cheesecake bar or the saltiness of salted caramel protein crisps.

Travel-Friendly Snacks

Airline refreshments no longer have to be bland or unhealthy. From protein-rich BBQ chips to gluten-free Dill Pickle Protein Krinkles, you can enjoy the best plane snacks while at high altitude!

Cappuccino vs Mocha Hot Chocolate

Whether you're in the mood for a rich mocha hot chocolate, or a refreshing cold cappuccino, they're perfect for any occasion.

Pair your drink with some of the best protein bars for weight loss like the Healthwise Rockie Road Bar, the Skinny Delite Fudge Graham Bar, or the Bariatrics Nutrition Chocolate Crisp Bar. Not only are these meal replacement bars packed with essential vitamins and minerals, but they're also delicious!

Hearty and Healthy

Maintaining a healthy lifestyle can often feel like an uphill battle that requires us to count calories, calculate portions, and compromise quality. Is it possible to enjoy delicious pasta meals without blowing your diet? You bet!

Our mission is to help you stay ahead of your health goals with our low-calorie pasta recipes. Say goodbye to feeling guilty about indulging in your favorite carbs because we've got you covered! Check us out at DietOnSale today!

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