Do you love pasta but worry about the calories and carbs slowing your progress? The good news is that with the right ingredients and smart cooking, you can enjoy delicious, high-protein, and low-calorie pasta recipes for weight loss. Using whole grains, protein-packed ingredients, and fresh seasonal vegetables make your weight loss meals more satisfying without the guilt. For a quick lunch, a nutritious dinner, or a low calorie meal prep idea, you must try different pasta recipes for weight loss to have different nutrients while supporting your weight loss goals.
But how to ensure each recipe has maximum protein while keeping calories in check? This blog lists carefully curated seven pasta recipes for weight loss, ensuring that you feel energised and satisfied. So, keep reading!
Table Of Contents
1. Which Pasta Is Best For Weight Loss? 7 Healthy Pasta Recipes
2. Is Pasta Good For Weight Loss Diet?
3. What Is The Lowest Calorie Pasta?
4. The Final Say
5. FAQs
6. References
Which Pasta Is Best For Weight Loss? 7 Healthy Pasta Recipes
Pasta lovers, rejoice! You don't have to give up your favorite dish to reach your weight loss goals. It's all about choosing the right kind of pasta, like whole wheat, shirataki, or lentil pasta, and pairing it with healthy ingredients. Let's dive into seven delicious and easy pasta recipes for weight loss to feel satisfied and stay on track. Visit Toneop Eats for more such delicious and nutritious low-calorie recipes!
1. Multigrain Pasta with Pesto & Cherry Tomatoes
This pasta offers high fibre and plant-based protein from multigrain pasta, helping in digestion. Pesto, made from fresh basil and nuts, provides healthy fats that support metabolism. Cherry tomatoes are high in antioxidants, like vitamin C and lycopene. Also, garlic and lemon juice enhance digestion, while supporting weight loss.
Ingredients:
- Multigrain pasta – 1.5 cups
- Cherry tomatoes – 1 cup, halved
- Basil leaves – 1 cup
- Garlic – 2 cloves
- Olive oil – 2 tbsp
- Nuts (almonds or walnuts) – 2 tbsp
- Parmesan cheese (optional) – 2 tbsp
- Lemon juice – 1 tbsp
- Salt & black pepper – as per taste
Steps To Make These Pasta Recipes For Weight Loss:
1. Boil water in a large pasta pot, add salt, and cook multigrain pasta until soft but firm. Drain and set aside.
2. In a blender, mix basil leaves, garlic, nuts, olive oil, lemon juice, cooking salt, and black pepper to make a smooth pesto sauce.
3. In a pan, heat healthy olive oil, add cherry tomatoes, and sauté for 2 minutes until slightly soft.
4. Mix the cooked pasta with pesto and sautéed tomatoes, tossing well.
5. Garnish with grated Parmesan if using and serve warm.
2. Spinach, Lima Bean & Crispy Pancetta Pasta
This dish is high in fibre and plant protein from lima beans, which help in digestion and control cravings, perfect for a high protein diet for weight loss. Spinach is high in iron plus vitamin K. Pancetta is used in moderation for protein, while olive oil adds good fats. Whole wheat pasta keeps you fuller for longer, and garlic supports metabolism. The combination of nutrients makes this pasta a great weight-loss-friendly meal.
Ingredients:
- Whole wheat pasta – 1.5 cups
- Spinach – 1 cup, chopped
- Lima beans (boiled) – 1 cup
- Pancetta (turkey or plant-based alternative) – ½ cup, diced
- Garlic – 2 cloves, minced
- Olive oil – 1 tbsp
- Parmesan cheese (optional) – 2 tbsp
- Salt & black pepper – as per taste
Steps To Make These Pasta Recipes For Weight Loss:
1. Cook whole wheat pasta in boiling water until firm but soft. Drain and set aside.
2. In a pan, heat healthy olive oil, add pancetta, and cook until crispy. Remove and keep aside.
3. In the same pan, sauté garlic for a few seconds, then add lima beans and spinach. Cook for 3–4 minutes.
4. Add the cooked pasta and mix well. Stir in the crispy pancetta.
5. Sprinkle Parmesan if using and serve warm.
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3. Chickpea Pasta With Roasted Bell Peppers
Chickpea pasta is naturally high in protein and fibre, helping control appetite. Roasted bell peppers are packed with vitamin C and antioxidants that boost metabolism. Olive oil adds healthy fats, and garlic supports digestion. Lemon juice enhances flavour while aiding detoxification. This pasta is gluten-free, nutritious, and satisfying for weight loss.
Ingredients:
- Chickpea pasta – 1.5 cups
- Bell peppers (red, yellow, green) – 1 cup, sliced
- Garlic – 2 cloves, minced
- Olive oil – 1 tbsp
- Lemon juice – 1 tbsp
- Salt & black pepper – as per taste
Steps To Make These Pasta Recipes For Weight Loss:
1. Cook chickpea pasta in boiling water until soft. Drain and set aside.
2. Roast bell peppers in a pan with olive oil for 5 minutes until slightly charred.
3. Add garlic and sauté for another minute.
4. Mix in the cooked pasta and toss well.
5. Drizzle lemon juice, season with salt and black pepper, and serve.
4. Lemon Garlic Pasta With Grilled Salmon
This dish offers lean protein from the salmon, which helps you feel satisfied, reducing cravings. Salmon is also rich in omega-3s, which boost metabolism and support fat burning. The lemon and garlic add flavour without extra calories, and a moderate portion of whole-wheat pasta provides fibre. This recipe, even when paired with chilli garlic noodles, offers high protein, healthy fats, and complex carbs, all of which are required for a weight-loss diet.
Ingredients:
- Whole-wheat pasta - 200g
- Salmon fillets - 2 (about 150g each)
- Garlic cloves - 3-4, minced
- Lemon - 1, juice and zest
- Olive oil - 2 tablespoons
- Fresh parsley - a small bunch, chopped
- Salt and pepper - to taste
Steps To Make These Pasta Recipes For Weight Loss:
1. Cook the pasta according to package directions.
2. While the pasta cooks, season the salmon with salt and pepper. Grill or pan-fry the salmon until cooked through.
3. In a pan, heat healthy olive oil and sauté the garlic until fragrant. Add the lemon juice plus zest to the pan.
4. Drain the pasta and add it to the pan with the lemon-garlic sauce. Toss the pasta mixture to coat it in the sauce.
5. Flake the grilled salmon and add it to the pasta. Sprinkle with fresh parsley and serve.
5. Spinach And Mushroom Pasta With Chicken
This pasta is perfect for weight loss due to its high protein from the chicken. Spinach and mushrooms are low in calories but high in fibre, vitamins, and minerals. Fibre prevents overeating. The chicken provides lean protein, the mushrooms add bulk with few calories, and the spinach is a nutrient powerhouse. This recipe, even with a homemade creamy mushroom sauce, adds a lot of nutrients while keeping your calorie intake in check.
Ingredients:
- Whole-wheat pasta - 200g
- Chicken breast - 1 (about 150g, diced)
- Spinach - 2 cups, fresh
- Mushrooms - 1 cup, sliced
- Garlic cloves - 2, minced
- Olive oil - 1 tablespoon
- low sodium chicken broth - 1/4 cup
- Salt and pepper - to taste
Steps To Make These Pasta Recipes For Weight Loss:
1. Cook the healthy pasta according to package directions.
2. Season the chicken with salt and pepper.
3. In a pan, heat cooking olive oil and cook the chicken until done. Add the garlic and clean mushrooms to the pan and cook until softened.
4. Add the spinach and chicken broth and cook until wilted.
5. Drain the fresh pasta and add it to the pan with the chicken and vegetable mixture.
6. Toss everything together and serve with multigrain noodles.
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6. Roasted Vegetable Cold Pasta Salad
This easy-to-make pasta cold salad recipe with a mix of roasted vegetables is low in calories and high in fibre. The cold temperature boosts metabolism as your body works to warm the food. Whole-wheat pasta offers complex carbohydrates for sustained energy, and the high fibre from the vegetables keeps you satisfied. The cold pasta salad is a great way to eat a lot of nutritious food with minimal calories.
Ingredients:
- Whole-wheat pasta - 200g
- Bell peppers - 1, diced
- Zucchini - 1, diced
- Red onion - 1/2, diced
- Cherry tomatoes - 1 cup, halved
- Olive oil - 2 tablespoons
- Balsamic vinegar - 2 tablespoons
- Fresh basil - a small bunch, chopped
- Salt and pepper - to taste
Steps To Make These Pasta Recipes For Weight Loss:
1. Cook the fresh pasta according to package directions and let it cool.
2. Preheat the oven to 400°F (200°C). Toss the bell peppers, zucchini, and red onion with olive oil, salt, and pepper.
3. Roast the vegetables for 20-25 minutes, or until tender.
4. In a large pasta bowl, combine the cooled pasta, roasted vegetables, and cherry tomatoes.
5. Drizzle with balsamic vinegar and toss. Sprinkle with fresh basil and serve.
7. Pasta with Broccoli Rabe And Sausage
This one of the low-calorie meal preps offers a good balance of protein and fibre for weight loss. Broccoli rabe is a low-calorie, nutrient-rich vegetable that provides fibre and vitamins. When using a lean chicken sausage, the sausage adds protein to help you feel full. The fibre in the broccoli rabe and whole-wheat pasta helps with satiety. This recipe is a good way to get in your greens and protien, while having a tasty meal.
Ingredients:
- Whole-wheat pasta - 200g
- Chicken or turkey sausage - 2 links, sliced
- Broccoli rabe - 1 bunch, chopped
- Garlic cloves - 3, minced
- Red pepper flakes - 1/4 teaspoon, optional
- Olive oil - 2 tablespoons
- Low sodium chicken broth - 1/4 cup
- Salt and pepper - to taste
Steps To Make These Pasta Recipes For Weight Loss:
1. Cook the pasta according to package directions.
2. In a pan, heat olive oil and cook the sausage until browned.
3. Add the garlic plus red pepper flakes (if using) and cook until fragrant.
4. Add the broccoli rabe and chicken broth and cook until tender.
5. Drain the fresh pasta and add it to the pan with the healthy sausage and broccoli rabe.
6. Toss everything together and serve with a healthy fruit juice.
Also Read: Delicious And Nutritious: Healthy Meal Ideas For Effective Weight Loss
Is Pasta Good For Weight Loss Diet?
Pasta gets a bad rap sometimes, but it can actually fit into a weight loss plan! Choose whole-wheat or multigrain pasta for extra fibre. Load up on colorful veggies like broccoli, spinach, and tomatoes, which are full of nutrients and low in calories. Go easy on creamy sauces and instead, opt for light tomato-based sauces with pasta recipes. This way, enjoy a moderate serving and you'll find that pasta can be a satisfying part of your healthy eating journey.
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Also Read: 20 Healthy Dinner Ideas With The Best Food Choices & Tips To Eat!
What Is The Lowest Calorie Pasta?
If you're looking for the pasta with the fewest calories, you'll want to think beyond traditional wheat pasta. "Shirataki" or "miracle" noodles are your best bet! These are made from the konjac plant and are mostly water and fibre, meaning they have very few calories.
They're almost see-through and have a slightly different texture than regular pasta, but they allow you to enjoy pasta-like healthy Indian snacks without all the calories. Just remember, they don't have much nutrition, so pair them with veggies plus lean protein to make a satisfying meal.
Also Read: Wholesome Recipe For Dal Khichdi to Nourish Your Body
The Final Say
Ultimately, enjoying pasta while on a weight loss journey is all about making wise choices. You can transform a simple pasta meal into a nutritious one by opting for whole-wheat varieties, fresh vegetables, and light, flavourful sauces. So, try different pasta ingredients, healthy flavour combinations, and savor the deliciousness of pasta recipes for weight loss without sacrificing your favourite pasta time.
FAQs
1. Can we eat pasta for weight loss in breakfast?
Sure, you can! But think of it like any other breakfast – keep it balanced. A small portion of whole-wheat pasta with lots of veggies and a bit of protein, like scrambled eggs or chickpeas, can be a good start. Just avoid sugary sauces or too much cheese, and you're good to go!
2. How to make a whole wheat pasta recipe for weight loss?
It's easy! Cook whole-wheat pasta until 80% cooked. While cooking, sauté bell peppers, onions, and spinach in olive oil. Add a light tomato sauce or just a squeeze of lemon. Also add grilled chicken or tofu. Season with herbs instead of too much salt. Keep portions reasonable, and you have a healthy, weight-loss-friendly pasta dish!
3. What to avoid in cold pasta recipe for weight loss?
When making cold pasta salad, avoid creamy dressings with mayonnaise. Also, avoid adding too much cheese or processed meat. Instead, include fresh veggies like cucumbers, tomatoes, and bell peppers. Use a light vinaigrette or a lemon-herb dressing.
References
- https://cookpad.com/in/search/low%20fat%20pasta
- https://www.allrecipes.com/gallery/best-pasta-recipes/
- https://www.eatingwell.com/gallery/7883133/pasta-recipes-for-weight-loss/
- https://www.bbcgoodfood.com/recipes/collection/low-calorie-pasta-recipes
- https://www.netmeds.com/health-library/post/pasta-for-weight-loss-can-you-eat-this-italian-delicacy-daily-and-stay-in-shape-recipe-inside?srsltid=AfmBOooV8MHxmCPP9s-6sg0-yBKUCj7eoq-z5aAWUHpxoKzVQzS4JENW
- https://www.bbc.co.uk/food/collections/lower-calorie_pasta
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