Craving pasta? Incorporate more nutrition into your bowl with these smart expert tips and healthful recipes that feel like a warm hug.
By
Leslie Barrie
by
Lynn Grieger, RDN, CDCES and Kelly Kennedy, RDN, LDN
Adding veggies to your pasta offers extra nutrients and color.
If you’re feeling frazzled and craving comfort foods, there may be a scientific reason for that. According toHarvard Health Publishing, stress can cause your body to release cortisol, a hormone that ups your appetite. Plus, stress spikes cravings for foods high in fat, sugar, or both (and that’s due to potentially high cortisol, high insulin, or the hunger hormone called “ghrelin,” they note). These two types of foods have an ability to calm the stress response — at least in the short term — which is probably why many people gravitate to these so-called “comfort foods.”
A common comfort food? Pasta! While not typically seen as a healthy meal choice, the truth is indulging in a bowl doesn’t have to derail your healthy habits or add unwanted pounds.
“Pasta can be part of a healthy meal when it’s combined with lean protein and nonstarchy vegetables,” says Amy Kimberlain, RDN, a spokesperson for the Academy of Nutrition and Dietetics who is based in Miami. “I like to think of pasta as a side dish versus the main event, so portion control is also an important consideration,” she adds. “But no food is off limits!”
Christine Palumbo, RDN, who is based in Chicago, agrees: “Pasta is a fat-free, low-sodium food that can fit into almost any weight-management plan.” The trick is practicing moderation.
If you follow a diet high in foods that are low on the glycemic index, including pasta, you may lose weight, according to a review and meta-analysis of randomized controlled trials published in the journal BMJ Open in April 2018. (According toHarvard University, glycemic index suggests how quickly or slowly a food may make blood sugar rise.) The research is limited, though. “It didn’t examine pasta alone — the participants had foods like rice and bread, too — but their conclusion was that when paired with a healthy diet, pasta can be included and not cause weight gain,” says Kimberlain.
The preparation method matters, too. There’s a big difference between a small bowl of pasta that’s been packed with veggies and one piled high with breaded chicken and tossed in a heavy, cream-based sauce.
How to Prepare a Healthier Pasta Dish
Kimberlain and Palumbo share some of their top tips below.
Think Outside the White-Pasta Box
“Look for a whole-wheat version or a pulse-based version,” says Kimberlain. (Pulses are the edible seeds in legumes, Harvard T.H. Chan School of Public Healthnotes, and companies are now making a variety of pastas made with pulses like chickpeas, lentils, and beans.)
Still, worry not if you want to go the traditional pasta route — it’s also a good option. Palumbo explains that white pasta is made from semolina flour, which is derived from a hard wheat called durum. According to the book Wheat and Rice in Disease Prevention and Health, durum is high in protein, low on the glycemic index, and has a low glycemic load (meaning it’s unlikely to spike blood sugar when enjoyed in moderation, notes Harvard). You can credit these attributes to its resistant starch, the book notes.
Add Color to Your Plate With Produce
“I can’t say it enough — include as many veggies as you possibly can!” says Kimberlain. “Not only does it enhance the flavor of your dishes, but it also helps provide extra fiber that allows you to fill up and stay satiated for a longer time.” she adds.
Keep Sodium in Check
Aim to keep it at less than 400 milligrams (mg) of sodium per 1/2 cup — because the U.S. Food and Drug Administration (FDA)recommends a max of 2,300 mg of sodium per day — and avoid a sauce with added sugar, says Kimberlain. If you’re buying a tomato sauce, she says, then tomatoes should really be the first ingredient.
Choose Lean, Unbreaded Protein
While breaded chicken placed atop your pasta may taste delicious, it isn’t the healthiest choice. According to Mayo Clinic, opt for lean beef, lean chicken without skin, and fish. Plant-based sources like soy protein, lentils, and beans are also healthy protein choices and fair game in your pasta! Stay away from processed meats (like sausage or anything cured), which have been linked to an increased cancer risk, according to The University of Texas MD Anderson Cancer Center.
Opt for a Tomato Rather Than a Cream Sauce
If you’re waffling between the creamy Alfredo sauce and the tangy tomato sauce, you’ll probably want to go with the latter. Tomato sauce counts toward your veggie quota for the day (score!) and will likely give you fewer calories, and have a lower amount of saturated fat. For example, according to the U.S. Department of Agriculture (USDA), 1 cup of tomato sauce has 78 calories and 0.1 grams (g) of saturated fat, while 1 cup of Alfredo sauce has 387 calories and 25 g of saturated fat.
Again, Practice Portion Control
To help with this effort, you might want to switch up how you’re serving it. “To keep your portion sizes small, put your pasta in a bowl, rather than a large plate,” says Palumbo.
Healthy Pasta Recipes That Registered Dietitians Love
Ready to get your mouth watering? Discover 10 registered dietitian–approved recipes that will fulfill your pasta craving in a yummy and healthy way.
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Lemon Shrimp Pasta
This light-and-tangy lemon pasta from Kimberlain is virtually the opposite of a heavy cream-based dish — and that’s what makes it so fresh and healthful! Also, the pasta isn’t slathered in the sauce. “Typical lemon pasta recipes use double — or more — of this sauce to season the pasta, but I've found this really is a perfect amount,” says Kimberlain. She makes a whole box of pasta, and divides it into eight portions — so each portion contains a 1-cup serving of pasta.
Plus, the meal comes loaded with nutrients. “This dish is a perfect mix of whole-grain carbs, lean protein — I used shrimp, but chicken, salmon, and chickpeas are all equally delicious! — and all the veggies for fiber, fiber, fiber!” says Kimberlain.
Kimberlain used a small zucchini in the dish — you’ll get a little fiber, potassium, and vitamin C from the veggie, according to theUSDA — plus an onion, for more vitamin C and fiber, as well as folic acid, per theUSDA. According to the National Institutes of Health (NIH), potassium can contribute to healthy blood pressure levels, while vitamin C may help boost your immunity. Meanwhile, folate is key for metabolism, kidney health, and absorption of vitamin B12, per theNIH. In this dish, Kimberlain recommends adding even more veggies you have on hand for a fiber boost.
Plus, whole-wheat pasta is an excellent source of fiber (1 full cup of cooked spaghetti, the recommended serving for this dish, contains 6.8 g, according to theUSDA.) So if you’re looking to boost your fiber count for the day, this could be your go-to dish.
Nutrition per serving (serves 8): 435 calories, 18g total fat (2.9g saturated fat), 22g protein, 51g carbohydrates, 6.4g fiber, 2.6g sugar (0g added sugar), 535mg sodium
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Mushroom Ravioli in Cauliflower Cream Sauce
“This pasta dish is not only comfort food, it’s loaded with plant-based goodies from the mushroom-infused ravioli to the creamy sauce made with pureed cauliflower,” says Chicago-basedVicki Shanta Retelny, RDN, who created the recipe.
The recipe makes three servings and calls for one head of cauliflower. The cauliflower alone, in each serving, provides over 5.6 g of fiber (if using a large head), according to theUSDA, making it an excellent source of the nutrient.
The cauliflower also provides other key health perks. “Don’t be fooled by its white color, cauliflower is teeming with phytonutrients or plant compounds that are super for your health,” she adds. “From fending off certain cancers, especially colorectal cancer, to keeping your cells, heart, and brain healthy, try this variation on cream sauce to up the healthy factor in your pasta bowl,” says Retelny. The National Cancer Institute notes that researchers are studying cruciferous vegetables like cauliflower because the chemicals that give the vegetables their “sulfur” smell may help prevent the development of certain types of cancer.
Nutrition per serving (serves 3): 404 calories, 19g total fat (7.3g saturated fat), 17g protein, 46g carbohydrates, 4.4g fiber, 12g sugar (0g added sugar), 620mg sodium
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Creamy Roasted Red Pepper Tomato Pasta
If you love to order penne alla vodka when dining out, this healthy take on the dish could be your new go-to. “It’s almost like pasta with vodka sauce, only so much better for you,” says Jessica Levinson, RDN, a culinary nutrition expert in Westchester County, New York, who created the recipe. “Made with whole grains and packed with veggies, low-fat dairy, and beans, this dish is loaded with fiber and protein,” she adds.
The recipe, which serves six, sneaks in all sorts of veggies, from sun-dried tomatoes and onions, to, of course, red peppers. All the produce gives you fiber, and ups your vitamin C count for the day. The whole grain pasta also boosts your fiber count, too.
And to pack more protein into the dish, the chickpeas and low-fat ricotta really deliver. The recipe calls for ½ cup chickpeas, and there are six servings. Per serving of the recipe, find 1.7 g of protein, according to theUSDA, and 4.7 g protein in the ricotta, notes theUSDA. For an extra source of fiber, the chickpeas provide just under 1 g per serving of the dish. Talk about a well-rounded dinner!
Nutrition per serving (serves 6): 441 calories, 8g total fat (2g saturated fat), 18g protein, 75g carbohydrates, 10g fiber, 7g sugar, 408mg sodium
Grilled Tomato Bruschetta
Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to make grilled tomato bruschetta.
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High-Fiber Macaroni and Cheese
Your mac and cheese doesn’t have to A) come from a box, or B) be the same over-the-top cheesy recipe your parents used to make for you as a kid. There is a healthier, less-processed take on this classic comfort food dish that your kids will still love.
In her recipe, Alix Turoff, RDN, who’s based in New York City, uses chicken broth to add moisture and flavor to the dish, she says, without packing on the calories.
Another secret weapon? Turoff swaps in a high-fiber pasta from the company Fiber Gourmet — to get in even more fiber per serving. (You'll get 12 g of fiber per serving in this dish, Turoff says, making this pasta an excellent source of the nutrient.)
Last, Turoff uses lowfat dairy, which makes the dish taste rich, and adds calcium and protein, as the USDA notes, without upping the fat and calorie count too much. You’ll get all the comfort from this nostalgic dish, without feeling weighed down by it.
Nutrition per serving (serves 3): 215 calories, 6g total fat, 17g protein, 37g carbohydrates, 12g fiber
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Summer Harvest Vegan Pasta
Summertime means fresh veggies abound, and that’s good news for your pasta meals. "This summer harvest vegan pasta is the perfect dish for a weeknight when you don’t have a lot of time to get dinner on the table, and have a drawer full of veggies that are about to turn — don’t let those veggies go to waste!” says Deborah Murphy, RDN, who is based in Chicago. But really, this recipe can be made — and enjoyed — year-round.
Murphy's recipe yields four servings, and includes a hearty list of veggies, such as tomatoes, an orange bell pepper, zucchini, and spinach. “Pack in the fiber and nutrients in the sauce by sautéing all your chopped vegetables together in a large skillet and add in a cup of cooked white beans at the end for extra plant-based protein," says Murphy.
The recipe calls for a cup of white beans and offers four servings. So per serving you’ll get 5 g of protein and 3 g of fiber (providing fiber) from the beans alone, according to theUSDA.
If you’re not vegan, Murphy notes, feel free to top the dish with Asiago or Parmesan cheese for a little extra flavor punch.
Nutrition per serving (serves 3): 440 calories, 8.5g total fat (1g saturated fat), 25g protein, 68g carbohydrates, 17g fiber, 13g sugar, 412mg sodium
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Lemony White Wine Zucchini Noodle Pasta
You’ve likely heard about the zucchini noodle trend, and maybe you’ve even tried a “zoodle” dish or two. But this pasta recipe ingeniously includes both regular pasta and spiralized zucchini.
“I love this recipe with the addition of the zucchini noodles because it gives this pasta dish a nice texture and is a fun way to sneak more nutrition into it,” says recipe creator Maggie Michalczyk, RDN, who is in Chicago and founder at Once Upon a Pumpkin.
Her recipe yields two servings (though consider breaking it up into three or four servings to bring down the calories and saturated fat), and includes two zucchinis spiralized — that means that each serving gives you 2 g of fiber, according to theUSDA (you’re also getting vitamin C, vitamin B6, vitamin A, and folate). Add to that the fiber from the whole-wheat pasta, and you’re practically a third of the way to your fiber goal for the day.
You may enjoy this meal in the warmer months, for dining al fresco. “The combination of garlic, lemon, and white wine gives it a really nice bright taste as well! It's the perfect pasta dish for warmer weather,” Michalczyk says.
Nutrition per serving (serves 2, but consider making it 3 or 4 servings): 797 calories, 32g total fat (11.8g saturated fat), 23g protein, 101g carbohydrates, 7.2g fiber, 10.5g sugar (0g added sugar), 758mg sodium
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Summer Gnocchi With Basil Brown Butter
Time to pick up a package of gnocchi or make it yourself, and then give this recipe a try. “This summery skillet of fluffy gnocchi and browned butter is also packed with produce,” says recipe maker Rachel Hartley, RDN, who’s based in Columbia, South Carolina. It’s also a warming dish for fall.
Gnocchi, or soft dough dumplings, come with ample fiber. A serving of ¾ cup of gnocchi has over 2 g of fiber, according to theUSDA.
The recipe, which serves four people, calls for kernels from two ears of fiber-filled corn, along with zucchini, onion, and cherry tomatoes. All those summertime vegetables up the fiber count for the meal as well. One ear of corn, for example, has about 2 g of fiber, according to theUSDA. You’re also getting folate and vitamin A from the corn, so the perks keep coming.
And a healthy pro-tip: Consider swapping out half of the brown butter for olive oil, to score some good-for-you monounsaturated fats. Mayo Clinic notes that the monounsaturated fats found in olive oil can help lower “bad” LDL cholesterol levels.
Plus, all of the colorful veggies make for a great visual presentation. Consider serving it when hosting friends outdoors.
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Veggie-Loaded Pasta Salad
If you need a trusty new pasta salad dish to bring to potlucks or BBQs, you’re in luck. “I’m not a huge pasta fan, but I make an exception for a pasta that’s full of flavor and vegetables, like this one,” says recipe creator Sara Haas, RDN, who’s based in Chicago.
Some pasta salads can be heavy, but this variety is dressed with a Dijon mustard, red wine vinegar, garlic, Italian seasoning, and olive oil, making it light and refreshing. The dish, which serves eight (so each serving is 1 ⅔ cups) calls for a can of artichoke hearts. Not only does using canned hearts up the flavor — and simplicity — of the dish, but artichoke hearts are loaded with fiber (1.7 g per serving, according to theUSDA), and also contain calcium and potassium.
The salad also comes loaded with baby spinach, bell peppers, and shredded carrots as well, making it a veggie-lover’s dream dish.
Nutrition per serving (serves 8; 1 ⅔ cups per serving): 390 calories, 16g total fat (3g saturated fat), 12g protein, 55g carbohydrates, 9.4g fiber, 2.6g sugar (0g added sugar), 304mg sodium
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Baked Vegetable Macaroni Pie
Nothing screams “comfort food” more than a baked macaroni pie. Even though this pasta dish sounds decadent — and it is — it’s also brimming with nutrients. That’s in part due to all the vegetables that come packed in this whole-wheat pasta bake from Maya Feller, RDN, a registered dietitian in Brooklyn, New York, and author of The Southern Comfort Food Diabetes Cookbook: Over 100 Recipes for a Healthy Life.
In it you’ll find roasted red peppers, celery, onions, and zucchini, plus chickpea powder for a hit of protein (per the USDA, 2 tbsp offers 3.4 g protein). Feller recommends pairing it with some leafy greens on the side to further up your veggie quotient.
The recipe serves six, and each serving is ¾ cup and has 8 g of fiber, according to Feller (so you’re getting almost one-third of the fiber you need for the day). Plus it has a whopping 24 g of protein, Feller notes — enough to keep you full and energized for the rest of your day.
Nutrition per serving (serves 6; ¾ cup per serving): 378 calories, 4g total fat, 24g protein, 67g carbohydrates, 8g fiber, 6g sugar, 332mg sodium
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One-Pot Loaded Veggie Pasta
Busy week? Rest assured, this healthful, one-pot recipe has you covered.
“What makes this recipe so healthy is all the veggies. There are nine different types of vegetables in this vegan pasta, and it's a great way to clear out your fridge's vegetable drawer!” says recipe maker Megan Byrd, RDN, who’s based in Albany, Oregon. “Use whatever veggies you have on hand!”
The nine veggies she uses in the dish — which makes six servings — include Roma tomatoes, cherry tomatoes, mushrooms, yellow squash, zucchini, red onion, kale, cabbage, and broccoli. Plus, you can swap in any veggies based on what’s in your fridge. Just don’t skip the tomatoes, which, she says, are key to the flavor and visual presentation!
From all these veggies, you’re getting nutrients like fiber, vitamin C, vitamin K, and vitamin A. Just from the kale you’re banking 90 micrograms per serving of vitamin K, according to theUSDA, making this dish an excellent source of the nutrient. The NIH notes vitamin A plays a role in immunity, vision, and reproductive health, while vitamin K is crucial for helping with blood clotting and bone metabolism.
When you make this recipe, notes Byrd, don’t worry if it seems like too many vegetables. “The vegetables cook down enough and the pasta swells up,” she says on her blog, The Oregonian Dietitian.
Nutrition per serving (serves 6): 355 calories, 11g total fat (3.1g saturated fat), 14g protein, 49g carbohydrates, 8.4g fiber, 8.9g sugar (0g added sugar), 577mg sodium
