Pasta low in calories: 7 delicious and light pasta dishes with less than 500 calories at a glance!

Spaghetti Bolognese or creamy pasta carbonara – who doesn’t love Italian cuisine? Creamy and delicious pasta dishes have always had a bad reputation and are known as bad fatteners. Now the truth is that pasta alone doesn’t make us fat. If you’ve been to Italy before, you may have wondered how Italians can be so slim if you eat carbohydrate dishes every day. Here’s the secret – you have to keep things small and always use fresh and healthy ingredients for the sauce. Would you like to know how to prepare pasta with low calories and still delicious? Then you have come to the right place – in this article we have put together 7 light and filling recipes for pasta dishes with less than 500 calories!

Pasta Low Calorie One Pot Dishes Slimming Recipes

Keeping pasta low in calories is not always easy. Once you sprinkle plenty of cheese over it or prepare a cream sauce, the calorie count can increase fairly quickly. Even heart-healthy olive oil is not particularly low in calories – just 1 tablespoon provides 140 calories. So if you want to lose a few pounds or just keep to a healthy diet, but don’t have to do without your favorite dishes, you should only use these ingredients in moderation.

Pasta low calorie – noodles with spinach for 330 calories per serving

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Whether for lunch in the office or for a quick dinner – with plenty of vegetables in it and only 330 calories per serving, this pasta dish is incredibly healthy and delicious. Add some protein in the form of shrimp or chicken to provide the body with all the important nutrients after a hard workout.

Ingredients for 4 servings:

  • 230 grams of whole grain pasta
  • 150 grams of frozen spinach, thawed and drained
  • 150 grams of frozen or fresh artichokes, finely chopped
  • 1 shallot, finely chopped
  • 2 cloves of garlic
  • 60 grams of low-fat cream cheese
  • 250 ml milk 1.5% fat
  • 50 grams of mozzarella light, crushed
  • 30 grams of Parmesan cheese, grated
  • 1 tsp olive oil
  • 1 tbsp wholemeal flour

Lasagna with spinach recipe healthy low calorie pasta dishes

Preparation:

  • Cook the pasta according to the package instructions al dente and save half of the water.
  • Heat the olive oil in a saucepan over medium heat. Fry the garlic and shallots in it for 3-4 minutes and add the flour. Stir well for 1-2 minutes.
  • Put milk in the pot and bring everything to a boil. Reduce heat and simmer for 4-5 minutes, stirring occasionally.
  • Fold in the mozzarella and cream cheese and stir until melted.
  • Drain the spinach and artichokes well and add. Cook for another 5 minutes, stirring occasionally.
  • Put the pasta in the pot, sprinkle with parmesan and mix everything well.
  • If desired, you can put the pasta in a baking dish and bake in the oven for 10 minutes until they become quite brown and crispy.

Light zucchini pasta with mint – 450 calories per serving

Pasta Low-calorie pesto make yourself healthy

The dream of every vegetarian in a bowl – this pasta is full of aromas and flavors and is prepared for less than 30 minutes. Replace the cheese with a vegan alternative to conjure up a delicious vegan dinner.

Ingredients for 4 servings:

  • 350 grams of Rigatoni pasta
  • 1 shallot, cut into thin slices
  • 2 green and 2 yellow zucchini cut in half moons
  • 120 grams of pecorino cheese, grated
  • 20 grams of fresh mint, chopped into small pieces
  • 2 tbsp olive or coconut oil
  • 2 tbsp freshly squeezed lemon juice

Preparation:

  • Cook the pasta according to the package instructions and save half of the liquid.
  • In the meantime, heat the oil in a large pan over medium heat. Fry the shallot in it for 3-4 minutes until golden brown. Add zucchini, season with salt and pepper and cook for 10-13 minutes, stirring occasionally.
  • Put the pasta in the pan, sprinkle with pecorino cheese and stir everything well. Fold in the mint and lemon juice and serve warm.

Low calorie pasta recipes – enjoy the creamy Boeuf Stroganoff for 470 calories per serving

Beef stroganoff spaghetti pasta recipes low in calories

Tender beef in a creamy cream sauce – beef stroganoff is a classic dish of international cuisine. But while the calories in the original are around 700, our pasta is low in calories and tastes just as good, if not better.

Ingredients for 4 servings:

  • 100 grams of fusilli pasta
  • 500 grams of lean beef, thinly sliced
  • 200 grams of cremini mushroom, sliced
  • 120 ml white wine, dry
  • 600 ml beef broth, low in sodium
  • 2 cloves of garlic
  • 2 tablespoons of olive oil
  • 2 tbsp mustard, medium hot
  • 3 tbsp crème fraiche or sour cream
  • Salt and pepper to taste

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Beef stroganoff pasta preparation:

  • Heat 1 tablespoon of olive oil in a large pan over medium heat. Fry the mushrooms in it for 5 minutes, stirring occasionally, and remove from the pan.
  • Heat 1 tablespoon of olive oil in the same pan and fry the beef fillet until it is no longer pink – for about 4-5 minutes.
  • Add garlic and sauté for 1 minute.
  • Stir in the mustard, white wine and beef broth and bring to a boil. Reduce heat and add pasta and mushrooms to the pan.
  • Simmer for 14-18 minutes or until the pasta is al dente, stirring occasionally.
  • Fold in crème fraiche or sour cream and season with salt and pepper.

Pasta Recipes Low Calorie – One Pot Chicken Fajitas with 390 calories per serving

One Pot Dishes Recipes Pasta with Chicken and Vegetables Low Calorie Weight Loss Recipes

One pot dishes are becoming increasingly popular and are ideal for serving a healthy meal in less than 30 minutes during the week. This chicken fajitas pasta is a hearty dish that your whole family will absolutely love! Sprinkle the pasta with some fresh coriander or spring onions, or top it with a little yoghurt to give the dish a refreshing note.

Ingredients for 4 servings:

  • 240 grams of whole grain pasta
  • 230 grams of chicken breast, cooked or grilled
  • 300 grams of canned diced tomatoes
  • 450 ml chicken broth, low in sodium
  • 130 ml condensed milk, low in fat
  • 70 grams of mushrooms, sliced
  • 1 red, green and one yellow bell pepper, sliced
  • 1 large onion, chopped into small pieces
  • 3 cloves of garlic, chopped
  • 1 tablespoon of olive oil
  • some spring onions, finely chopped
  • fresh coriander, finely chopped
  • A pinch of paprika, chili powder, cumin and oregano

One Pot Dishes Low Calorie Pasta Recipes with Tomato Sauce

Preparation:

  • Heat the olive oil in a large pan over medium heat.
  • Add the onion, mushrooms and peppers and fry for 5-7 minutes until they soften.
  • Add garlic and fry for another minute.
  • Mix in the chicken and spices and mix everything well together.
  • Put all the remaining ingredients in the pan and bring to a boil.
  • Reduce heat and simmer covered for 10-15 minutes, or until the noodles are cooked.
  • Sprinkle with chopped spring onions and coriander and serve.

Prepare low-calorie lasagna for the ultimate enjoyment

Lasagna recipe healthy pasta low-calorie slimming recipes dinner

Lasagna and low-calorie are actually two words that are mutually exclusive. But our recipe for low-calorie lasagna is clear proof that even the Italian classic doesn’t have to be a calorie bomb. With only 286 calories per serving, you can treat yourself to 2 of them without worrying about figure!

Ingredients:

  • 12 lasagna sheets
  • 700 grams of chicken breast fillet
  • 1 large onion, chopped into small pieces
  • 4 cloves of garlic, finely chopped
  • 160 grams of mushrooms, sliced
  • 500 grams of fresh spinach
  • 300 ml milk 1.5% fat
  • 60 grams of wheat flour
  • 400 ml chicken broth, low in sodium
  • 60 grams of Parmesan cheese, grated
  • 40 grams of mozzarella light, crushed
  • 2 tablespoons of olive oil
  • 1 tsp salt, pepper, bell pepper and thyme
  • a pinch of ground nutmeg

Lasagna with Spinach and Chicken Low Calorie Pasta Sauce Recipe

Chicken Lasagna Preparation:

  • Bring chicken broth to a boil in a large saucepan over medium heat. Reduce heat and simmer chicken for 18-20 minutes.
  • Set aside and let cool, then shred with 2 forks. Keep chicken broth for later.
  • Heat the olive oil in a large pan over medium heat and sauté the onion and garlic in it.
  • Add salt, pepper, thyme and mushrooms and continue frying for 8-10 minutes.
  • Stir in the spinach and cook for 2-3 minutes or until it withers. Remove the pan from the stove and stir in the chopped chicken.
  • Preheat the oven to 190 degrees.
  • Brush 2 casserole dishes with a diameter of 20 cm with a little olive oil. Mix the milk, wheat flour and nutmeg in a bowl until smooth with a whisk.
  • Bring the chicken broth to a boil again and gradually add the flour mixture, stirring constantly.
  • Pour a portion of the sauce into the baking dishes, topping each with 2 lasagna sheets, followed by the chicken mixture. Then pour the sauce over it again and sprinkle with mozzarella. Repeat the process again and cover the casserole dishes with aluminum foil.
  • Bake for 25 minutes, remove the foil and bake for another 10-15 minutes. Let cool for 5 minutes before serving and enjoy!

Pasta low in calories with homemade pesto – 370 calories per serving

Low calorie pasta sauce pesto itself make healthy weight loss recipes easy

If you thought that pasta dishes only taste good with a heavy cream sauce, you are completely wrong. How about, for example, a delicious and homemade pesto? Packed full of vegetables, this pasta is light and perfect for the warm summer evenings!

Ingredients for 4 servings:

  • 500 grams of whole grain spaghetti
  • 1 medium-sized green and yellow zucchini, cut into thick slices
  • 1 small bell pepper, seeded and cut into small pieces
  • 4 spring onions, finely chopped
  • 2 small corn cobs, pre-cooked
  • 200 grams of cherry tomatoes, halved
  • 130 grams of homemade pesto of your choice
  • 1 tablespoon of olive oil
  • the juice of a lemon
  • salt and pepper
  • 1 bunch of fresh parsley, chopped into small pieces

Pesto itself make healthy weight loss recipes dinner low calorie pasta

Preparation:

  • Heat the grill pan over medium-high heat and in the meantime cook the spaghetti according to the package instructions.
  • Put the corn, pumpkin, zucchini, bell pepper and onions in a bowl and mix well with olive oil, salt and pepper.
  • Grill the corn for 10 minutes, turning occasionally. Put aside.
  • Grill zucchini, peppers and onions for 4-6 minutes, turning once.
  • Put the pesto with lemon juice and some salt and pepper in a large bowl and stir until smooth.
  • Chop the grilled vegetables and add, stir everything.
  • Add spaghetti, tomatoes, parsley and corn on the cob and mix well.

Tortellini with tomato sauce for 309 calories

Pasta with vegetable sauce low calorie tortellini recipes healthy dinner

Would you like a tasty dinner that is ready in less than 1 hour? Then you should definitely try our recipe for low-calorie tortellini pasta in a creamy tomato sauce with basil!

Ingredients for 4 servings:

  • 240 grams of tortellini with cheese filling
  • 400 grams of canned diced tomatoes
  • 130 grams of fresh spinach
  • 30 grams of parmesan cheese
  • 300 ml milk with 1.5% fat
  • 1 tbsp wholemeal flour
  • 100 grams of light cheese
  • 1 tbsp butter
  • 2 cloves of garlic, chopped
  • 1 tbsp oregano, dried
  • Salt and pepper to taste

Pasta low calorie tortellini with cream recipe

Preparation:

  • Cook the tortellini according to the package instructions, drain and set aside.
  • In the meantime, heat the butter in a large pan and sauté the garlic for 2-3 minutes.
  • Add flour and stir for 1 minute.
  • Gradually add the milk to the pan, stirring constantly.
  • Stir in the cream cheese and mix everything well.
  • Add tomatoes and spinach and cook until the sauce thickens and the spinach wilts.
  • Remove the pan from the heat and fold in the tortellini and spices. Let cool for 4-5 minutes. If the sauce becomes too thick, you can add 1-2 tablespoons of water.

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