Heart Healthy Snap Pea Pasta

(5.0)
By Judy Capodanno
Updated 1/8/2026
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic | Vegetarian
Heart Healthy Snap Pea Pasta
Photo Credit: Baldwin Publishing Staff Photographer

Fresh, vibrant, and bursting with spring flavor, this Heart Healthy Snap Pea Pasta is the perfect light dinner. The recipe combines fiber-rich multigrain fettuccine with the crunch of sugar snap peas, the peppery spark of arugula, a zest of lemon, and a sprinkle of crushed pistachios to deliver a nutrient-dense meal that doesn't feel heavy. Whether you’re looking for a quick weeknight vegetarian meal or a fresh side for your next gathering, this 35-minute recipe delivers a delicious, garlic-infused bite every time.

Find more healthy veggie recipe inspiration here.

Total Time
35 minutes
Servings
4
Calories
282

What Makes This Heart Healthy Snap Pea Pasta Healthy

This recipe focuses on high-fiber whole grains and nutrient-dense vegetables to support heart health and maintain steady energy levels. By utilizing fresh aromatics like garlic and lemon juice, we maximize flavor while keeping the sodium content low, essential for a heart-healthy and diabetic-friendly diet.

Key Health Highlights

  • Heart-Healthy Fats: Pistachios and olive oil provide monounsaturated fats that support healthy cholesterol levels.
  • Fiber-Rich Grains: Using multigrain fettuccine adds essential fiber, which aids digestion and supports heart health.
  • Vitamin C Boost: Fresh snap peas and lemon juice provide a significant dose of Vitamin C to support immune function.
  • Low Sodium Flavor: Garlic, shallots, and lemon zest provide a "flavor punch" without the need for excess salt.
  • Diabetes-Friendly: The balance of fiber and healthy fats helps prevent sharp blood sugar spikes compared to traditional white pasta.
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FAQs About Fettuccine with Sugar Snap Peas

Yes! Snap peas are low in sodium and high in fiber and Vitamin C, which help manage blood pressure and support overall cardiovascular wellness.

Whole grain or multigrain pastas are generally best as they contain more fiber and micronutrients than refined white pasta, helping to lower "bad" LDL cholesterol.

Pasta made from pea flour is a great high-protein, gluten-free alternative. While it has a different texture than wheat pasta, it is very nutrient-dense and heart-healthy.

No, sugar snap peas have a low glycemic index. Their high fiber content actually helps slow the absorption of sugar into the bloodstream, making them an excellent choice for a diabetic-friendly diet.

More Healthy Pasta Favorites

Whether you’re in the mood for a rich, velvety pasta dish or a lighter chilled pasta salad option, these easy recipes are sure to please.

Heart Healthy Creamy Bow-Tie Pasta
Heart Healthy Rotini Pasta Salad
Healthy Mac and Cheese

Fresh Vegetable-Forward Mains

These tasty veggie-filled recipes cook up in just 30 minutes, making them perfect for busy weeknight dinners.

Heart Healthy Broccoli Cheese Omelette
Heart Healthy Balsamic Portobello Sandwich
Grilled Zucchini Greek Salad

Ingredients

Recipe yields 4 servings

Directions

  1. Step 1

    In a pot, cook the pasta according to package directions. Drain the pasta, reserving 1/2 cup of the pasta water. Set aside.

  2. Step 2

    In a large bowl, combine the arugula, lemon zest, 3 Tbsp of the Parmesan and the black pepper to taste. Add 1 tsp of the olive oil and the lemon juice and stir to combine.

  3. Step 3

    In a skillet, heat the remaining 2 tsp olive oil. Add the garlic and shallot and sauté until the shallot is softened, about 2 minutes. Add the sugar snap peas and 2 tablespoons of the reserved pasta water and cook for 2 to 3 minutes, or until the peas are bright green. Remove from the heat.

  4. Step 4

    Add the cooked pasta, the arugula mixture and the remaining reserved pasta water to the skillet with the sugar snap peas. Stir to combine. Top with the pistachios and the remaining 1 tablespoon Parmesan.

Nutrition Facts

Serving Size:
1 cup

282
Calories
6
g
Fat
5
mg
Cholesterol
100
mg
Sodium
45
g
Carbs
1
g
Sat. Fat
7
g
Fiber
12
g
Protein

Alternative Cooking Methods

  • Blanching: For a softer pea texture, blanch the snap peas in the pasta water during the last 60 seconds of boiling rather than sautéing them.
  • Air Fryer Garnish: Try air frying the pistachios for 2–3 minutes at 325°F for an extra-smoky, toasted flavor before crushing them over the pasta.

Serving & Storage Tips

  • Keep it Fresh: If you plan on having leftovers, store the arugula separately and toss it in just before eating to prevent wilting.
  • Reheating: Reheat the pasta gently in a skillet with a splash of water or vegetable broth to keep the multigrain noodles from drying out.
  • Make it Ahead: You can sauté the garlic, shallots, and snap peas up to 24 hours in advance. Simply toss with freshly cooked pasta and lemon when ready to serve.

What to Serve With Heart Healthy Snap Pea Pasta

This light, fresh dish pairs perfectly with other Mediterranean-inspired flavors or simple lean proteins.

Ingredient Substitutions

If multigrain fettuccine is unavailable, whole-wheat linguine or brown rice pasta (for a gluten-free option) work beautifully.

Swap the pistachios for toasted sunflower seeds or pumpkin seeds to keep that signature crunch.

If you can’t find sugar snap peas, English peas or snow peas are excellent substitutes.

For a vegan-friendly version, replace the Parmesan with nutritional yeast or a dollop of almond-based ricotta.

For a "creamy" texture without the heavy cream, stir in 2 tablespoons of plain Greek yogurt with the lemon juice.

Add a pinch of red pepper flakes during the garlic and shallot sauté for a subtle heat that complements the lemon.

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