10 Low Calorie Pasta Recipes

By Toni Donina
Published 6/28/2025
10 Low Calorie Pasta Recipes
Photo Credit: Adobe Stock

Some nights you just need to eat a bowl of pasta even when you’re on a low calorie diet. If this is one of those nights, here are 10 low calorie pasta recipes that won’t sabotage your diet or your weight loss goals. 

Health eCooks dietitians have created easy-to-follow low‑calorie dietary guidelines for people who are counting calories to lose weight. Our dietitians work with professional chefs in our recipe test kitchen to create low calorie recipes for pasta and other popular noodle side dishes using whole grains or vegetables, moderate portion sizes, and tasty plant-based toppings for flavorful pasta meals that support weight loss diets.

At Health eCooks, low‑calorie recipes are made using fresh, flavorful ingredients while staying under 400 calories per serving. These lower‑calorie pasta recipes help you to feel full without feeling deprived. By cooking with nutrient-rich ingredients like vegetables, legumes, lean proteins and healthy fats, these recipes may reduce calories for weight loss and improve heart health, too. Most of these low calorie pasta meals also limit saturated fat to help lower cholesterol levels.

These Low Calorie Pasta Dishes Can Boost Energy and Help Manage Blood Sugar Balance

Combining complex carbs found in whole-grain pasta or veggie noodles with protein and healthy fats will keep you energized and feeling full longer. These low calorie pasta dishes may also help people with diabetes manage blood sugar spikes.

  1. 01

    Spaghetti and Roasted Vegetables

    Heart Healthy Spaghetti and Roasted Vegetables
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    270 cal per cup

    Roasted vegetables add fiber, vitamins and rich flavor to this healthy spaghetti recipe without excess calories. The multigrain spaghetti noodles are filling and heart-smart, perfect for low-calorie meal planning. 

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  2. 02

    Shrimp Spaghetti Squash

    Heart Healthy Shrimp Spaghetti Squash
    Photo Credit: Baldwin Publishing Staff Photographer
    75 mins

    Under 400 cal per serving

    Spaghetti squash replaces traditional pasta in this low-calorie, nutrient-packed veggie noodle recipe. Lean shrimp boosts protein without adding much fat or calories. 

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  3. 03

    Fresh Tomato Pasta

    Heart Healthy Fresh Tomato Pasta
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    177 cal per cup

    Whole grain pasta is smothered in a light, no-cook fresh tomato sauce with fresh herbs. The very low calorie count makes this fresh tomato pasta recipe ideal for lunch or a refreshing dinner on a hot night.

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  4. 04

    Turkey Meatballs and Gravy

    Turkey Meatballs and Gravy
    Photo Credit: iStock
    45 mins

    346 cal per serving

    Made with lean turkey and served over no-yolk egg noodles, this low cal pasta dish is high protein and lower in fat. The creamy mushroom gravy keeps it luscious without overloading calories.

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  5. 05

    Spaghetti with Marinara Sauce

    Spaghetti with Marinara Sauce
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    348 cal per serving

    This classic spaghetti recipe is made lighter with multigrain noodles and a homemade, low-fat marinara sauce. It delivers comfort food satisfaction for a low calorie dinner.

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  6. 06

    Fettuccine Alfredo

    Heart Healthy Fettuccine Alfredo
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    313 cal per cup

    This creamy pasta meal uses skim milk and whole-grain fettuccine for a rich velvety flavor with fewer calories and fat. It’s a healthy take on a traditionally indulgent pasta.

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  7. 07

    Zucchini Noodles with Creamy Avocado Pesto

    Heart Healthy Zucchini Noodles with Creamy Avocado Pesto
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    115 cal per serving

    Zoodles (zucchini noodles) offer a grain-free, ultra low-calorie base for a rich pesto sauce. Avocado adds creamy texture and heart-healthy fats without heavy cream or cheese.

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  8. 08

    Rotini Pasta Salad

    Heart Healthy Rotini Pasta Salad
    Photo Credit: Adobe Stock
    30 mins

    220 cal per 1½‑cup serving

    With multigrain pasta, crisp vegetables and a light dressing, this low calorie pasta salad recipe is perfect for lunch. It’s high in fiber and flavor while staying calorie-conscious.

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  9. 09

    Pasta with Hearty Meat Sauce

    Heart Healthy Pasta with Hearty Meat Sauce
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    390 cal per cup

    This pappardelle recipe uses lean turkey sausage and mushrooms to create a meaty, protein-rich sauce. It’s a hearty pasta dinner for a low-calorie diet.

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  10. 10

    Vegetable Baked Ziti

    Heart Healthy Vegetable Baked Ziti
    Photo Credit: Baldwin Publishing Staff Photographer
    120 mins

    224 cal per half-cup

    Packed with colorful vegetables and modest amounts of cheese, our healthy baked ziti recipe is a family favorite. It’s portioned smartly to keep calories low when appetites are robust.

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Make Every Spaghetti Dinner a Low Calorie Pasta Meal

You can always substitute whole grain or vegetable pasta for white noodles on any low-calorie diet or healthy eating plan. Low calorie pasta meals that use whole grains will help regulate blood sugar and keep you feeling full longer. Vegetable-based noodles such as zucchini or spaghetti squash dramatically lower dinner calories, and naturally supply your body with antioxidants and vitamins.

Here are more healthy recipes to make this week:

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