Yes, pasta can be a better-for-you dish! Just choose one of our light pasta recipes that's packed with vegetables and lean protein.
23 Light Pasta Recipes
Lemon Chicken Pasta
1 serving: 403 calories, 12g fat (3g saturated fat), 68mg cholesterol, 577mg sodium, 35g carbohydrate (2g sugars, 2g fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1-1/2 fat.
My grandmother made chicken wings and served them over rice. To speed things up, I cook lemony chicken breasts and serve them over capellini pasta. —Aileen Rivera, Bronx, New York
Shrimp Piccata
1-1/2 cups: 295 calories, 9g fat (1g saturated fat), 139mg cholesterol, 715mg sodium, 27g carbohydrate (2g sugars, 2g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 fat.
I serve this easy shrimp piccata recipe with crusty French bread and asparagus. —Holly Bauer, West Bend, Wisconsin
Greek Spaghetti
1-1/2 cups: 311 calories, 10g fat (5g saturated fat), 25mg cholesterol, 628mg sodium, 50g carbohydrate, 5g fiber), 12g protein. Diabetic Exchanges: 3 starch, 1 vegetable, 1 medium-fat meat, 1 fat.
“Out of all our recipes for pasta, this simple meatless main dish is our favorite,” writes Christa and Holley Hageman from Telford, Pennsylvania. “We can hardly wait for summer to arrive so we can use our garden-fresh tomatoes and minced basil in this recipe.” The entree’s Mediterranean flair comes from feta cheese, oregano, olive oil and lemon.
Garlic-Lemon Shrimp Linguine
1 serving: 387 calories, 12g fat (3g saturated fat), 146mg cholesterol, 239mg sodium, 43g carbohydrate (2g sugars, 2g fiber), 26g protein.
The Cheesecake Factory has an extensive menu, but I always seem to order their delicious fresh and citrusy Lemon-Garlic Shrimp with pasta. I’d enjoyed it enough times that I was confident I reproduce it to share with friends and family. I think I hit it spot on! When I have fresh basil from the garden I use that instead of parsley.
Zucchini Tomato Pasta
1/2 cup sauce: 89 calories, 6g fat (2g saturated fat), 6mg cholesterol, 266mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 2 vegetable, 1 fat.
I came up with this recipe after planting too many zucchini plants in our vegetable garden. My husband loved it the first time I served it and now we make it quite often. —Joy Turner, Amherst, Ohio
Spinach Shrimp Fettuccine
1-1/4 cups: 283 calories, 5g fat (1g saturated fat), 85mg cholesterol, 209mg sodium, 41g carbohydrate (2g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 lean meat.
I experimented for a couple of years before perfecting this colorful dish, and everyone raves about it. It is easy and light, and it fits into my busy schedule. —Kristin Walker, Suffolk, Virginia
Garden Vegetable Tomato Sauce
1/2 cup: 81 calories, 3g fat (0 saturated fat), 0 cholesterol, 317mg sodium, 12g carbohydrate (7g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.
I make this vegetable tomato sauce regularly and store containers of it in my freezer. It’s a tasty substitute for regular pasta sauce, and the extra vegetables make it healthier. I also use it when I make pizza. —Ann Sheehy, Lawrence, Massachusetts
Shrimp Marinara
1 serving: 328 calories, 2g fat (0 saturated fat), 92mg cholesterol, 527mg sodium, 55g carbohydrate (9g sugars, 3g fiber), 22g protein.
Flavorful marinara sauce simmers for just a few hours. Right before mealtime, toss in the shrimp to cook quickly. Serve over hot spaghetti for a delicious weeknight dish that feels dressed up. —Sue Mackey, Jackson, Wisconsin
Tuna Noodle Casserole
1-1/3 cups: 340 calories, 8g fat (4g saturated fat), 63mg cholesterol, 699mg sodium, 41g carbohydrate (7g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 starch, 2 lean meat, 1/2 fat.
When you need supper fast, this tuna casserole with peas, peppers and onions makes a super one-dish meal. Cooked chicken breast works well in place of the tuna. —Edie DeSpain, Logan, Utah
Thai Chicken Pasta
1 each: 409 calories, 10g fat (2g saturated fat), 54mg cholesterol, 474mg sodium, 46g carbohydrate (10g sugars, 6g fiber), 33g protein.
I try to buy fresh chicken when it’s on sale. I cook a big batch in the slow cooker, then cut it up and package it in small amounts suitable for recipes like this. When I want it, I just need to pull it out of the freezer and let it thaw. —Jeni Pittard, Canon, Georgia
Contest-Winning Greek Pasta Bake
1-1/2 cups: 398 calories, 10g fat (3g saturated fat), 67mg cholesterol, 832mg sodium, 47g carbohydrate (5g sugars, 9g fiber), 34g protein. Diabetic Exchanges: 3 very lean meat, 3 lean meat, 2-1/2 starch, 1 vegetable, 1/2 fat.
When I take this dish to potlucks, there’s never so much as a morsel left! It’s a simple, healthy, hearty supper made with ingredients that are easy to find. Add a salad and a crusty loaf of bread for a quick meal solution. —Anne Taglienti, Kennett Square, Pennsylvania
Cauliflower Alfredo
1-1/3 cups: 371 calories, 9g fat (3g saturated fat), 6mg cholesterol, 533mg sodium, 60g carbohydrate (5g sugars, 5g fiber), 16g protein.
My family loves this quick and healthy cauliflower Alfredo sauce on any kind of pasta. —Shelly Bevington, Hermiston, Oregon
Pesto Shrimp Pasta
1 cup: 393 calories, 12g fat (2g saturated fat), 103mg cholesterol, 406mg sodium, 47g carbohydrate (3g sugars, 3g fiber), 23g protein.
Fresh basil and dash of red pepper puts zip in this lively shrimp pesto pasta. — Gloria Jones Grenga, Newnan, Georgia
Pressure-Cooker Mushroom Pork Ragout
1 serving: 387 calories, 8g fat (2g saturated fat), 119mg cholesterol, 613mg sodium, 37g carbohydrate (8g sugars, 4g fiber), 43g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 starch.
Savory, quickly made pork is luscious served in a delightful tomato gravy over noodles. It’s a nice change from regular pork roast. I serve it with broccoli or green beans on the side. —Connie McDowell, Greenwood, Delaware.
Penne with Veggies and Black Beans
1-1/3 cups: 300 calories, 7g fat (2g saturated fat), 4mg cholesterol, 643mg sodium, 47g carbohydrate (6g sugars, 8g fiber), 14g protein.
Chock-full of zucchini, tomatoes, sweet pepper and carrots, this hearty pasta dish puts your garden harvest to good use. For variety, I sometimes add one-half cup of salsa or one-half cup of thickened teriyaki sauce. —Vickie Spoerle, Indianapolis, Indiana
Shrimp ‘n’ Noodle Bowls
1-1/3 cups: 260 calories, 3g fat (0 saturated fat), 147mg cholesterol, 523mg sodium, 36g carbohydrate (6g sugars, 2g fiber), 22g protein. Diabetic exchanges: 2 starch, 2 lean meat, 1 vegetable.
Here’s a quick meal that feels as if it came from a restaurant. Cooked shrimp, bagged slaw and bottled dressing reduce the time needed to get it on the table. —Mary Bergfeld, Eugene, Oregon
Eggplant Zucchini Bolognese
1-1/2 cups: 395 calories, 10g fat (3g saturated fat), 36mg cholesterol, 378mg sodium, 56g carbohydrate (9g sugars, 5g fiber), 22g protein.
I roast the veggies while the pasta cooks, making this a quick dish. This meal-in-one dish blends rustic comfort with fresh flavors. —Trisha Kruse, Eagle, Idaho
Turkey Sausage with Pasta
1 cup sausage mixture with 1 cup pasta: 396 calories, 10g fat (3g saturated fat), 51mg cholesterol, 679mg sodium, 54g carbohydrate (9g sugars, 5g fiber), 24g protein.
If you’re looking for recipes with turkey sausage, stop here. This has the perfect blend of meaty, veggie and cheesy goodness. You’ll be craving what’s good for you when this pasta dish is on the menu. —Mary Tallman, Arbor Vitae, Wisconsin
Garlic Shrimp Spaghetti
1-1/2 cups: 320 calories, 7g fat (1g saturated fat), 172mg cholesterol, 444mg sodium, 33g carbohydrate (2g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
Served with a salad and garlic bread toast, this garlic shrimp spaghetti makes a tasty dinner. —June Foote, Spring Hill, Florida
Easy Beef Stroganoff
2/3 cup beef mixture with 3/4 cup noodles: 333 calories, 11g fat (5g saturated fat), 58mg cholesterol, 329mg sodium, 32g carbohydrate (6g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 fat.
I wanted to lighten my mother-in-law’s wonderful recipe and came up with this tasty beef Stroganoff. In our home, we call it special noodles. —Jennifer Riordan, St. Louis, Missouri
Slow-Cooker Clam Sauce
1/2 cup: 138 calories, 10g fat (4g saturated fat), 40mg cholesterol, 580mg sodium, 5g carbohydrate (1g sugars, 0 fiber), 7g protein.
Serve this delectable clam sauce as a hot dip for holiday get-togethers. The sauce is bright and fresh with pasta, too. —Frances Pietsch, Flower Mound, Texas
Pork Pancit
1-1/3 cups: 322 calories, 12g fat (2g saturated fat), 36mg cholesterol, 625mg sodium, 33g carbohydrate (3g sugars, 3g fiber), 20g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable, 1 fat.
A dear Filipino friend gave me a pork pancit recipe so tempting, we never have leftovers. Try it with meats like chicken, sausage or Spam. —Priscilla Gilbert, Indian Harbour Beach, Florida
Chinese Chicken Spaghetti
1 cup: 329 calories, 9g fat (1g saturated fat), 42mg cholesterol, 449mg sodium, 38g carbohydrate (6g sugars, 3g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.
It’s hard to believe that something that comes together so easily could be this tasty and lower in fat, but this Chinese spaghetti with chicken does it all. If you like your stir-fries extra spicy, increase the red pepper flakes a bit. —Jenna Noel, Glendale, Arizona
Light Pasta Recipes FAQ
What’s the best protein to add to a light pasta dish?
Stick to lean proteins, which are typically low in saturated fat—unlike red meat, skin-on poultry and full-fat dairy. The best lean protein options include salmon, shrimp, anchovies, sardines, halibut, crab, skinless turkey or chicken, pork tenderloin, tofu, tempeh, nuts, seeds, low-fat cottage cheese and even nut butter.
How can I incorporate more fresh vegetables?
Boost the veggie content of your pasta by mixing in broccoli, eggplant, tomato, zucchini, squash, mushrooms, artichokes, Brussels sprouts, cabbage, peppers, spinach, leeks, collard greens, carrots, onion, garlic, Swiss chard…the list goes on.
Infuse even more vegetables into your dish by including them in your pasta sauce, whether that be a tomato-based sauce (blend in carrot, mushroom, onion or spinach) or an herb-y pesto.
What should I serve with a light pasta recipe?
The perfect side dish for pasta is a hearty salad. It will take the health benefits of your dinner to the next level, thanks to fiber-rich salad ingredients like lettuce, tomato, cucumber, radish, carrot, avocado and peppers. For a more filling salad, add heart-healthy fats like nuts, seeds, olives and avocado, complex carbs like whole grain barley, quinoa, farro or brown rice and/or extra protein from beans, lentils, peas, nuts, seeds, skinless poultry or seafood.