Are you looking for a delicious and healthy way to get your pasta fix while still shedding those extra pounds? Look no further! As part of our ongoing mission to provide you with the best and most effective recipes for weight loss, we’ve compiled a list of 18 mouth-watering and nutritious pasta dishes that are sure to satisfy your cravings without compromising on your dietary goals.
From classic spaghetti dishes to innovative uses of zucchini noodles and quinoa pasta, these recipes showcase the versatility and flavor of whole grain pasta while incorporating protein-rich ingredients, fiber-packed vegetables, and healthy fats. Whether you’re a vegetarian or meat-lover, there’s something for everyone in this collection that will keep you full and satisfied without overdoing it.
In this article, we’ll explore each of these 18 recipes in detail, including ingredient lists, step-by-step cooking instructions, and stunning photos to inspire your culinary creativity. So grab a fork, get ready to indulge in some delicious and healthy pasta dishes, and let the weight loss journey begin!
Whole Wheat Spaghetti with Garlic and Olive Oil
A classic Italian-inspired dish that’s quick, easy, and packed with flavor. This recipe showcases the simplicity of combining whole wheat spaghetti with aromatic garlic and rich olive oil.
Ingredients:
– 1 pound whole wheat spaghetti
– 3 cloves garlic, minced
– 1/4 cup extra virgin olive oil
– Salt, to taste
Instructions:
1. Bring a large pot of salted water to a boil. Cook the spaghetti according to package instructions until al dente (7-9 minutes).
2. While the spaghetti cooks, heat the olive oil in a small skillet over medium-low heat.
3. Add the minced garlic and cook for 4-5 minutes or until fragrant and lightly golden.
4. Drain the cooked spaghetti and add it to the skillet with the garlic-infused oil.
5. Toss the spaghetti to combine with the garlic and oil, seasoning with salt to taste.
6. Serve immediately, garnished with additional parsley if desired.
Cooking Time: 15-17 minutes
Zucchini Noodles with Avocado Pesto
Transform traditional pasta into a healthier and flavorful dish by using zucchini noodles and avocado pesto. This recipe is perfect for a quick summer dinner or as a refreshing side dish.
Ingredients:
– 2 medium zucchinis
– 1 ripe avocado
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat the grill or a grill pan to medium-high heat.
2. Slice the zucchinis into noodle-like strips.
3. Brush both sides of the zucchini noodles with olive oil and season with salt, pepper, and minced garlic.
4. Grill the zucchini noodles for 2-3 minutes per side, until slightly tender.
5. Meanwhile, blend the avocado, salt, and pepper in a food processor or blender until smooth.
6. Combine the grilled zucchini noodles with the avocado pesto and toss to coat.
7. Top with grated Parmesan cheese (if using) and serve immediately.
Cooking Time: 10-12 minutes
Quinoa Pasta with Spinach and Cherry Tomatoes
This recipe is a flavorful and healthy twist on traditional pasta, combining quinoa spaghetti with sautéed spinach, cherry tomatoes, and a hint of garlic. Perfect for a quick weeknight dinner or lunch prep.
Ingredients:
– 1 cup quinoa spaghetti
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 3 cloves garlic, minced
– 2 cups fresh spinach leaves
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring quinoa spaghetti and water or broth to a boil. Reduce heat and simmer for 15-20 minutes or until al dente.
2. In a large skillet, heat olive oil over medium-high heat. Add chopped onion and cook for 3-4 minutes or until translucent.
3. Add minced garlic and cook for an additional minute.
4. Add fresh spinach leaves and cook until wilted.
5. Add halved cherry tomatoes and cook for 2-3 minutes or until they start to release their juices.
6. Combine cooked quinoa spaghetti with the tomato-spinach mixture. Season with salt, pepper, and grated Parmesan cheese (if using).
7. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Lentil Pasta with Mushroom Ragu
This plant-based pasta dish is a perfect blend of creamy, savory flavors and nutritious ingredients. The addition of lentils adds protein and fiber to make it a satisfying meal.
Ingredients:
– 8 oz. pasta (such as pappardelle or fettuccine)
– 1 cup cooked green or brown lentils
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 cloves garlic, minced
– 1/4 cup red wine (optional)
– 1/4 cup vegetable broth
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Grated Parmesan cheese, for serving (optional)
Instructions:
1. Cook pasta according to package instructions. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add mushrooms and cook until they release their moisture and start to brown, about 5 minutes.
3. Add garlic, red wine (if using), and vegetable broth to the skillet. Stir to combine, then bring to a simmer.
4. Reduce heat to low and let sauce simmer while you prepare the lentils. Combine cooked lentils with a pinch of salt and pepper.
5. To assemble, place cooked pasta on a plate, top with mushroom ragu, and add lentil mixture. Sprinkle Parmesan cheese (if using) and serve.
Cooking Time: 20-25 minutes
Spaghetti Squash with Turkey Meatballs
A creative twist on traditional spaghetti, this recipe combines the comforting flavors of turkey meatballs with the nutty sweetness of spaghetti squash.
Ingredients:
– 1 medium spaghetti squash (about 2 lbs)
– 1 lb ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1 tsp dried oregano
– Salt and pepper, to taste
– Olive oil, for cooking
– Marinara sauce (homemade or store-bought)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. In a large bowl, combine ground turkey, breadcrumbs, egg, Parmesan cheese, oregano, salt, and pepper. Mix well with your hands until just combined.
4. Form into meatballs (about 1 1/2 inches in diameter) and place on a baking sheet lined with parchment paper. Drizzle with olive oil and bake for 15-20 minutes or until cooked through.
5. Meanwhile, cook the squash halves in the oven for about 45 minutes or until tender when pierced with a fork.
6. Serve the turkey meatballs atop the cooked spaghetti squash, spooning marinara sauce over the top. Garnish with chopped parsley, if desired.
Cooking Time: About 1 hour and 15 minutes
Chickpea Pasta with Lemon and Kale
This refreshing pasta dish combines the creamy texture of chickpeas with the brightness of lemon and the earthiness of kale, making it a perfect springtime meal.
Ingredients:
– 8 oz. pasta of your choice
– 1 can (15 oz.) chickpeas, drained and rinsed
– 2 cloves garlic, minced
– 2 tbsp. freshly squeezed lemon juice
– 1/4 cup chopped fresh kale
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Olive oil for cooking
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat 1-2 tbsp. of olive oil over medium heat. Add garlic and cook for 1 minute until fragrant.
3. Add chickpeas, lemon juice, and a pinch of salt and pepper. Cook for 2-3 minutes until the flavors meld together.
4. Stir in chopped kale and cook until wilted.
5. Combine cooked pasta with the chickpea-kale mixture. Top with Parmesan cheese and serve.
Cooking Time: 15-20 minutes
Black Bean Pasta with Roasted Vegetables
This recipe combines the flavors of black beans and roasted vegetables with pasta for a nutritious and satisfying meal. The best part? It’s quick to prepare and can be customized to your taste.
Ingredients:
– 8 oz pasta of your choice
– 1 cup cooked black beans, rinsed and drained
– 2 cups mixed roasted vegetables (such as broccoli, carrots, bell peppers)
– 2 tbsp olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 tsp cumin
– Salt and pepper to taste
– Grated cheddar cheese (optional)
Instructions:
1. Cook pasta according to package instructions.
2. In a large skillet, heat the olive oil over medium-high heat. Add the onion and garlic; cook until softened, about 3-4 minutes.
3. Add the roasted vegetables, cumin, salt, and pepper to the skillet. Stir to combine.
4. Add the cooked black beans to the skillet and stir to combine with the vegetables.
5. Combine the pasta, vegetable mixture, and grated cheese (if using). Serve hot.
Cooking Time: 20-25 minutes
Avocado and Tomato Whole Grain Pasta
This light and satisfying pasta dish combines the creamy richness of avocado with the sweetness of fresh tomatoes, all on a bed of nutty whole grain goodness. Perfect for a quick weeknight dinner or a refreshing lunch.
Ingredients:
– 8 oz whole grain pasta
– 2 ripe avocados, diced
– 2 large tomatoes, diced
– 1/4 cup olive oil
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook whole grain 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 heat. Add diced tomatoes and cook for 3-4 minutes or until they start to release their juices.
3. Add diced avocado to the skillet and stir gently to combine with the tomatoes. Cook for an additional 2-3 minutes or until avocados are slightly softened.
4. Combine cooked pasta, tomato-avocado mixture, and reserved pasta water in a large bowl. Toss everything together until well combined and creamy.
5. Season with salt and pepper to taste. Garnish with chopped fresh basil leaves, if desired.
Cooking Time: 15-20 minutes
Shirataki Noodles with Tofu and Peanut Sauce
Discover the creamy, nutty flavors of this Asian-inspired dish, featuring low-carb Shirataki noodles paired with crispy tofu and a rich peanut sauce.
Ingredients:
– 1 package Shirataki noodles
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons peanut butter
– 2 tablespoons soy sauce
– 2 tablespoons honey
– 2 tablespoons water
– 1 tablespoon sesame oil
– 1 teaspoon grated ginger
– Salt to taste
Instructions:
1. Cook Shirataki noodles according to package instructions.
2. In a separate pan, heat sesame oil over medium-high heat. Add tofu and cook until golden brown, about 3-4 minutes per side.
3. In a blender or food processor, combine peanut butter, soy sauce, honey, water, and grated ginger. Blend until smooth and creamy.
4. Add the peanut sauce to the cooked noodles and toss to coat.
5. Serve with crispy tofu on top.
Cooking Time: 20-25 minutes
Spelt Pasta with Broccoli and Almonds
This recipe combines the nutty flavor of spelt pasta with the crunch of toasted almonds and the earthy sweetness of steamed broccoli, creating a delightful and nutritious dish.
Ingredients:
– 8 oz spelt pasta
– 2 cups broccoli florets
– 1/4 cup sliced almonds
– 2 tbsp olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the spelt pasta according to package instructions until al dente.
2. In a separate pan, heat the olive oil over medium-high heat. Add the garlic and cook for 1 minute.
3. Add the broccoli florets to the pan and cook until tender, about 3-4 minutes.
4. Stir in the sliced almonds and cook for an additional minute.
5. Combine the cooked pasta, broccoli-almond mixture, and a pinch of salt and pepper to taste.
6. Serve with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Cauliflower Alfredo with Whole Wheat Penne
This recipe combines the comforting flavors of a classic Alfredo sauce with the nutritional benefits of whole wheat penne and roasted cauliflower. A perfect vegetarian twist on a pasta dish.
Ingredients:
– 1 head of cauliflower, broken into florets
– 12 oz whole wheat penne
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 cup low-fat milk
– 1/2 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F.
2. Toss cauliflower with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. Cook whole wheat penne according to package instructions. Drain and set aside.
4. In a large skillet, sauté garlic in low-fat milk over medium heat until the sauce thickens. Remove from heat.
5. Stir in Parmesan cheese until melted. Add roasted cauliflower and cooked pasta. Toss to combine.
6. Season with salt and pepper to taste. Garnish with chopped parsley if desired.
Cooking Time: 35-40 minutes
Greek Yogurt Mac and Cheese with Peas
Elevate your mac and cheese game with this creamy, Greek yogurt-infused recipe that adds a burst of sweetness from the peas.
Ingredients:
– 1 pound macaroni
– 2 cups milk
– 1 cup grated cheddar cheese
– 1/2 cup grated Parmesan cheese
– 1/4 cup Greek yogurt
– 1 tablespoon unsalted butter
– Salt and pepper to taste
– 1 cup frozen peas, thawed
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 medium saucepan, melt butter over medium heat. Whisk in flour to create a roux, cooking for 1 minute.
4. Gradually whisk in milk, then stir in cheddar and Parmesan cheese until smooth.
5. Remove from heat and stir in Greek yogurt, salt, and pepper.
6. Combine cooked macaroni and sauce. Stir in thawed peas.
7. Transfer to a baking dish and top with additional grated cheese (optional).
8. Bake for 20-25 minutes or until the top is golden brown.
Cooking Time: 20-25 minutes
Edamame Pasta with Sesame Ginger Dressing
Elevate your pasta game with this flavorful and nutritious recipe that combines the creaminess of edamame with the brightness of sesame ginger dressing.
Ingredients:
– 8 oz. pasta of your choice
– 1 cup frozen edamame, thawed
– 2 tbsp. sesame oil
– 1 tsp. grated fresh ginger
– 2 cloves garlic, minced
– 2 tbsp. soy sauce
– 2 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 until al dente.
2. In a blender or food processor, combine edamame, sesame oil, ginger, garlic, soy sauce, rice vinegar, and honey. Blend until smooth.
3. Add the dressing to cooked pasta and toss to combine.
4. Season with salt and pepper to taste.
5. Garnish with chopped green onions, if desired.
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Roasted Red Pepper and Lentil Pasta
Roasted Red Pepper and Lentil Pasta: A flavorful and nutritious vegetarian dish that combines the sweetness of roasted red peppers with the earthiness of lentils, all on a bed of al dente pasta.
Ingredients:
– 8 oz. pasta of your choice
– 1 cup cooked lentils
– 2 cups roasted red peppers (see note)
– 2 cloves garlic, minced
– 1/4 cup olive oil
– Salt and pepper to taste
– Fresh parsley or basil leaves for garnish (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 heat. Add the garlic and sauté for 1 minute until fragrant.
3. Add the cooked lentils and roasted red peppers to the skillet. Stir to combine and cook for an additional 2-3 minutes until heated through.
4. Combine the pasta with the lentil and pepper mixture. Season with salt and pepper to taste.
5. Garnish with fresh parsley or basil leaves, if desired.
Cooking Time: 20-25 minutes
Spicy Garlic Shrimp with Buckwheat Noodles
This recipe combines the flavors of garlic and spice with succulent shrimp, served atop a bed of nutty buckwheat noodles. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 3 cloves garlic, minced
– 1 tablespoon hot sauce (such as sriracha)
– 1 teaspoon olive oil
– Salt and pepper to taste
– 8 ounces buckwheat noodles
– Fresh parsley, chopped (optional)
Instructions:
1. Cook buckwheat noodles according to package instructions; set aside.
2. In a large skillet, heat olive oil over medium-high heat. Add garlic and cook for 1 minute until fragrant.
3. Add shrimp to the skillet and cook for 2-3 minutes per side, or until pink and cooked through.
4. Stir in hot sauce and season with salt and pepper to taste.
5. Serve shrimp over cooked buckwheat noodles. Garnish with chopped parsley if desired.
Cooking Time: 15-20 minutes
Pumpkin Sage Pasta with Walnuts
Celebrate the flavors of fall with this creamy, nutty, and utterly satisfying pasta dish. A perfect blend of roasted pumpkin, fragrant sage, and crunchy walnuts will have you cozying up to a warm bowl in no time.
Ingredients:
– 8 oz pasta (linguine or fettuccine work well)
– 1 medium pumpkin, peeled and cubed
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1/4 cup chopped fresh sage
– 1/2 cup grated Parmesan cheese
– 1/2 cup chicken broth
– Salt and pepper to taste
– 1/4 cup chopped walnuts
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss pumpkin with olive oil, garlic, and sage 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 roasted pumpkin, chicken broth, Parmesan cheese, salt, and pepper. Simmer over medium heat for 5-7 minutes.
5. Add cooked pasta to the skillet and toss to coat with the pumpkin sauce.
6. Sprinkle chopped walnuts on top and serve immediately.
Cooking Time: 30-35 minutes
Sun-Dried Tomato and Spinach Farfalle
A flavorful and colorful pasta dish that combines the sweetness of sun-dried tomatoes with the earthiness of spinach, all wrapped up in a delicate farfalle shape.
Ingredients:
– 8 oz. farfalle
– 2 cups cooked spinach, chopped
– 1/4 cup sun-dried tomatoes, chopped
– 2 cloves garlic, minced
– 1/2 cup grated Parmesan cheese
– 1 tsp. olive oil
– Salt and pepper to taste
Instructions:
1. Bring a large pot of salted water to a boil. Cook farfalle according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, heat the olive oil over medium-low. Add garlic and cook for 1-2 minutes or until fragrant.
3. Add chopped spinach, sun-dried tomatoes, and reserved pasta water to the skillet. Stir until well combined and heated through.
4. Add cooked farfalle to the skillet, tossing to combine with the spinach mixture.
5. Season with salt, pepper, and Parmesan cheese. Serve hot, garnished with additional Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Turmeric Coconut Milk Pasta with Chickpeas
This creamy and nutritious pasta dish combines the warmth of turmeric with the comfort of coconut milk, chickpeas, and a hint of spice. A perfect meal for a cozy night in.
Ingredients:
– 8 oz pasta of your choice
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 tbsp olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tsp ground turmeric
– 1/2 tsp cumin powder
– 1/4 tsp red pepper flakes (optional)
– 1 cup coconut milk
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Cook pasta according to package instructions. Drain and set aside.
2. Heat olive oil in a large skillet over medium heat. Add onion, garlic, turmeric, cumin, and red pepper flakes (if using). Cook until the mixture is fragrant and slightly caramelized, about 5 minutes.
3. Add chickpeas to the skillet and cook for an additional minute.
4. Pour in coconut milk and stir to combine with the spice mixture. Bring to a simmer.
5. Add cooked pasta to the skillet and toss to coat with the creamy sauce. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 25 minutes
Summary
Looking to lose weight while still enjoying your favorite pasta dishes? Look no further! This collection of 18 delicious and healthy pasta recipes is perfect for those looking to shed a few pounds. From classic spaghetti to zucchini noodles and quinoa pasta, there’s something for everyone. Try making Whole Wheat Spaghetti with Garlic and Olive Oil, Zucchini Noodles with Avocado Pesto, or Quinoa Pasta with Spinach and Cherry Tomatoes for a tasty and nutritious meal. Each recipe is carefully crafted to be low in calories and high in flavor, making it easy to stick to your weight loss goals.
