What pasta has the lowest calories?

"Vegetable-based pastas, such as zucchini noodles or hearts of palm noodles, tend to be lowest in carbs and calories," says Sassos. "They are also packed with nutrient-dense vitamins and minerals and are naturally gluten-free.

How do you make pasta less calories?

Choose whole-grain pasta : Opt for whole-grain or whole-wheat pasta instead of regular refined pasta. Whole-grain pasta is higher in fiber, which can help you feel fuller for longer and reduce overall calorie intake. 2. Control portion sizes: Be mindful of the portion sizes.

Does low calorie pasta exist?

Myth #2 – “Low calorie” pastas don't exist. This is actually false. Shirataki noodles have zero carbs and only 15 calories per serving. Not only can they be used in traditional pasta dishes, they are very flavorful, like wheat pastas, without the carb or calorie load.

What is the healthiest pasta for weight loss?

In fact, whole wheat or whole grain pasta is the best option for weight loss as whole wheat pasta takes longer to digest than pasta made from refined flour. Slower digestion means blood sugar will rise slowly after consumption, preventing your body from storing excess fat.

Is pasta better for weight loss than rice?

At 117 calories per 100g Vs pasta's 160 calories per 100g, rice has significantly lower calories, so swapping pasta to rice may be beneficial for anyone controlling their calories as a way to lose or maintain their weight.

Will cutting out pasta help me lose weight?

By eliminating them, you decrease food cravings, making it easier to eat less and lose weight . The main problem with white rice, bread, pasta and potatoes is that they trigger a cycle of food craving. They release a sudden spike of sugar in your bloodstream. Your body responds to that extra sugar by releasing insulin.

Does homemade pasta have less calories?

Fresh pasta is lower in carbohydrates and calories per cup after cooking than dry pasta .

What type of rice is lowest in calories?

Black Rice Black rice contains the least amount of calories and carbs per cup, and it's considered to be the richest in antioxidants out of every rice variety, which makes it the best choice from a nutritional standpoint and a weight loss standpoint.

What is the lowest calorie spaghetti noodle?

A 3-ounce serving of Miracle Noodles contains virtually no calories since it is mostly made of undigestible fiber. If that sounds somewhat unappetizing, look for a blended brand like Nasoya which combines shirataki with chickpea flour for slightly more flavor and texture.

What noodles have no carbs?

The carbs from the glucomannan in the konjac root are not digestible which is why most shirataki noodles have zero net carbs. In Japanese, the word “shirataki” means “white waterfall”, which is how these water bearing white noodles got their name.

How much pasta is 200 calories?

One cup of cooked pasta contains just 200 calories, in addition to valuable vitamins and minerals. It also fills you up so you don't feel hungry while trying to lose weight! Pasta has a low Glycemic Index (GI) so it does not cause sugar in the blood to rise quickly.

Does brown pasta have less calories than white pasta?

Whole-grain pasta is typically high in fiber, manganese, selenium, copper and phosphorus, while refined, enriched pasta tends to be higher in iron and B vitamins. Whole-grain pasta is also lower in calories and higher in fiber and certain micronutrients than refined pasta.

What type of pasta is lowest in carbs?

Palmini low-carb pasta uses the interior of a type of palm tree to create a pasta-like substitution. If you've ever had hearts of palm, the taste is somewhat unique (some people love it, and others hate it). As far as low carb noodles are concerned, Palmini is a great option with fewer carbs than most.

21 Skinny Low Calorie Pasta Recipes (2024)

Jump to Recipe

Who says you cannot have pasta on a low-calorie diet? With these no-more-than-300-calories healthy pasta recipes, anyone can enjoy a decent Italian meal.

Does your restrictive diet prevent you from freely consuming your calories?

With these 21 healthy recipes that are low in calories, you will learn that eating pasta on a low-calorie diet doesn’t have to be a firm no-no.

Delicious, versatile, and with no more than 300 calories! With the 21 low-calorie pasta dishes enjoy your favorite comfort food and still experience the results of weight loss.

Table of Contents

1. Israeli Couscous Salad
2. Tuna Pasta Salad
3. Pasta Primavera
4. Springtime Asparagus Tomato Pasta
5. Risoni with Spiced Roasted Butternut Pumpkin
6. Gluten-Free Pasta Salad
7. Spaghetti Squash Feta Cheese Casserole
8. Vegan Puttanesca
9. Tahini Pasta
10. Rainbow Orzo Salad
11. Easy Zoodles
12. Light Asparagus Pasta with Fresh Basil
13. Tandoori Pasta
14. Spinach Green Pasta Sauce
15. Creamy Mushroom Pasta with Tomatoes
16. Creamy Vegan Avocado Pasta
17. Low Carb Baked Feta Pasta
18. Vegan Sun-Dried Tomato Pasta
19. Vegetable Pasta Salad
20. Protein Pasta Salad with Kidney Beans
21. Instant Pot Minestrone Soup
21 Skinny Low Calorie Pasta Recipes
- Ingredients1x2x3x
- Instructions
- Notes

1. Israeli Couscous Salad

Source: beyondthechickencoop.com

Less than 200 calories but super filling, this bright salad is just the thing you need for lunch.

The thing I love most about it has to be the zesty, sweet, and orange dressing. Combined with a bit of garlic, it offers tons of flavor.

Per Serving:

• Calories: 198

• Fats: 3g

• Protein: 5g

• Carbs: 34g

• Fiber: 2g

• Sugar:

2. Tuna Pasta Salad

Source: goodiegoodielunchbox.com.au

Avocados, cherry tomatoes, corn, and spring onions accompany the filling pasta shells and tuna in this recipe.

The pasta, tuna, and veggies are gently tossed in a lemony mayo dressing that gives the pasta a light creaminess that combines perfectly with the tuna protein and tomato acidity.

Per Serving:

• Calories: 131

• Fats: 4.6g

• Protein: 6.2g

• Carbs: 16.5g

• Fiber: 1.8g

• Sugar: 1.3g

3. Pasta Primavera

Source: theforkedspoon.com

With broccoli, tomatoes, peas, peppers, asparagus, squash, zucchini, and green onions, this pasta is as packed as veggies as it can possibly be.

Loaded with super healthy nutrients and an amazingly silky butter and cream sauce, no one can resist this amazing taste.

Per Serving:

• Calories: 274

• Fats: 9g

• Protein: 11g

• Carbs: 39g

• Fiber: 5g

• Sugar: 7g

4. Springtime Asparagus Tomato Pasta

Source: flippedoutfood.com

A similar recipe to the primavera pasta, with a similar number of calories but slightly fewer veggies.

If you have some wiggle room in your calorie limit, I really suggest you crumble some feta cheese on top for the freshest and most satisfying springtime pasta ever.

Per Serving:

• Calories: 266

• Fats: 8g

• Protein: 8g

• Carbs: 39g

• Fiber: 3g

• Sugar: 7g

5. Risoni with Spiced Roasted Butternut Pumpkin

Source: thedevilwearssalad.com

For a late fall salad, try this risoni pasta and butternut pumpkin bowl. It is hearty, sweet, filling, crunchy, and filled with enough spices to be super fragrant but not overpowering.

The butternut pumpkin is cubed, well-seasoned, roasted, and then tossed (along with the pasta), with cranberries, currants, and peanuts.

Per Serving:

• Calories: 286

• Fats: 8g

• Protein: 11g

• Carbs: 54g

• Fiber: 9g

• Sugar: 18g

6. Gluten-Free Pasta Salad

Source: thedevilwearssalad.com

Tarragon wraps the chicken, spaghetti, spinach, and roasted peppers nicely.

Plus, the chicken is also marinated with Dijon and Worcestershire sauce, which gives an even more powerful flavor punch.

Garnish with chopped herbs for an extra dash of freshness. Check out more low calorie chicken recipes.

Per Serving:

• Calories: 145.85

7. Spaghetti Squash Feta Cheese Casserole

Source: apaigeofpositivity.com

This casserole has cherry tomato and feta at the bottom and then is topped with baked spaghetti squash, cooked ground turkey, herbs, and spinach.

It is also topped with mozzarella cheese, which takes the cheesiness to a whole new level.

The warmth from the thyme and basil makes this pasta-like dish even more satisfying.

Per Serving:

• Calories: 293

• Fats: 5g

• Protein: 38g

• Carbs: 23g

• Fiber: 5g

• Sugar: 9g

8. Vegan Puttanesca

Source: asweetalternative.com

Although the classic puttanesca sauce is made with anchovies, this vegan version doesn’t fall behind because it makes up for the fish loss by adding some more olives and capers.

Super creamy, rich in tomatoes, and deep garlic taste, this brown rice pasta dish is a real keeper.

Per Serving:

• Calories: 303

• Fats: 6g

• Protein: 7g

• Carbs: 58g

• Fiber: 8g

• Sugar: 8g

9. Tahini Pasta

21 Skinny Low Calorie Pasta Recipes (10)

Source: asweetalternative.com

Made with gluten-free pasta and only a handful of simple ingredients, this has to be one of the easiest low-calorie recipes you can whip up for dinner.

Did I mention that it only takes 17 minutes to whip up? You just whisk the tahini, lemon, and garlic sauce and pour it over.

Per Serving:

• Calories: 315

• Fats: 12g

• Protein: 9g

• Carbs: 46g

• Fiber: 2g

• Sugar: 1g

10. Rainbow Orzo Salad

21 Skinny Low Calorie Pasta Recipes (11)

Source: freshapron.com

Orzo is probably the most convenient starch you can put in your salads, especially if you are not a fan of rice.

Tomatoes, cucumbers, bell peppers, onions, basil, and feta cheese all do their part for the delicious taste.

Crunchy, light, and super fresh, this orzo salad is the perfect lunch or side.

Per Serving:

• Calories: 205

• Fats: 11.2g

• Protein: 4.6g

• Carbs: 22.6g

• Fiber: 1.7g

• Sugar: 3.7g

11. Easy Zoodles

21 Skinny Low Calorie Pasta Recipes (12)

Source: twohealthykitchens.com

Besides the zoodles – spiralized zucchini – this recipe also uses spaghetti, which makes this dish even more fun to make and eat.

Smothered in your favorite pasta sauce, grain, and zucchini noodles make quite the combo.

It also tastes great with some feta cheese crumbled on top. Just saying!

Per Serving:

• Calories: 94

• Fats: 1g

• Protein: 4g

• Carbs: 19g

• Fiber: 3g

• Sugar: 2g

12. Light Asparagus Pasta with Fresh Basil

21 Skinny Low Calorie Pasta Recipes (13)

Source: thehealthfulideas.com

Light as it can get, this 167-calorie pasta with asparagus and basil is green goodness you will surely make your regular.

With lemon flavors and crunchy pine nuts for topping, there’s absolutely nothing I would change in this recipe. Except maybe, make the portion larger.

Per Serving:

• Calories: 167

• Fats: 9g

13. Tandoori Pasta

21 Skinny Low Calorie Pasta Recipes (14)

Source: myplantifulcooking.com

With a generous amount of ginger and Indian spices, you can only imagine how flavorful and fragrant this tomato low calorie pasta recipe is.

The vegan yogurt gives a nice creaminess that also balances out the spicy kick, but it is really the maple syrup that neutralizes the acidity and gives a slight sweetness.

Per Serving:

• Calories: 260

• Fats: 1g

• Protein: 9g

• Carbs: 53g

• Fiber: 4g

• Sugar: 7g

14. Spinach Green Pasta Sauce

21 Skinny Low Calorie Pasta Recipes (15)

Source: thehealthfulideas.com

Garlicky green and creamy sauce made with cashew milk, spinach, and basil, squeezed with a bit of lemon juice for a zesty kick and finished off by adding a generous sprinkle of Pecorino Romano.

You can easily lower the calories by simply cutting back on cheese a bit.

Per Serving:

• Calories: 313

• Fats: 7.9g

• Protein: 12.2g

• Carbs: 47.9g

• Fiber: 3g

• Sugar: 3.1g

15. Creamy Mushroom Pasta with Tomatoes

21 Skinny Low Calorie Pasta Recipes (16)

Source: cookingjourneyblog.com

Pasta with tomatoes and a creamy mushroom sauce.

The tarragon in the mushroom cream sauce really wraps the flavors beautifully, but the taste wouldn’t be so rich without the shallots.

For a vegan version, omit the cheese and use nut or other dairy-free milk for the cream.

Per Serving:

• Calories: 224

• Fats: 13g

• Protein: 10g

• Carbs: 20g

• Fiber: 3g

• Sugar: 11g

16. Creamy Vegan Avocado Pasta

21 Skinny Low Calorie Pasta Recipes (17)

Source: mrishtanna.com

With only 300 calories and loaded with the healthiest fats, there is absolutely nothing you won’t love about this pasta.

A healthier alternative than the classic cheese-rich pasta, this avocado version with chopped tomatoes, basil, and a touch of lemon will make your taste buds dance.

Per Serving:

• Calories: 304

• Fats: 19g

• Protein: 3g

• Carbs: 13g

• Fiber: 7g

• Sugar: 3g

17. Low Carb Baked Feta Pasta

21 Skinny Low Calorie Pasta Recipes (18)

Source: easylowcarb.com

There seems to be a tomato-and-feta-baked-pasta craze going on all over the globe, but the thing about this one is that it is actually super low in carbs.

Without actual pasta but with zucchini noodles, so you can enjoy it guilt-free.

Check out more low calorie meals here.

Per Serving:

• Calories: 197

• Fats: 16g

• Protein: 8g

• Carbs: 9g

• Fiber: 2g

• Sugar: 6g

18. Vegan Sun-Dried Tomato Pasta

21 Skinny Low Calorie Pasta Recipes (19)

Source: mrishtanna.com

The thing that makes this dish stand out has to be the sun-dried tomatoes.

They give a much more intense flavor than regular tomatoes or tomato sauce. And blended with almond milk and seasoned the Italian way, they make one heck of a pasta sauce.

Vegan and also soy-free!

Per Serving:

• Calories: 244

• Fats: 2g

• Protein: 14g

• Carbs: 58g

• Fiber: 7g

• Sugar: 21g

19. Vegetable Pasta Salad

21 Skinny Low Calorie Pasta Recipes (20)

Source: fitasafiddlelife.com

Okay, you can already guess that this low-calorie pasta salad is already loaded with veggies. It is also creamy, colorful, and rich in texture.

Carrots, celery, pepper, green onions, zucchini, and radishes with elbow pasta in a lemony dill avocado mayo sauce.

Perfect for potlucks and get-togethers

Per Serving:

• Calories: 210

• Fats: 11g

• Protein: 4g

• Carbs: 23g

• Fiber: 1g

• Sugar: 2g

20. Protein Pasta Salad with Kidney Beans

21 Skinny Low Calorie Pasta Recipes (21)

Source: myplantifulcooking.com

Loaded with protein and veggies, this has to be one of the perfect things to make on your regular meatless Mondays.

Super nutritious and vegan, the edamame, lettuce, peppers, beans, and tomatoes, all give a vitamin boost that makes this pasta salad even more enjoyable.

Per Serving:

• Calories: 293

• Fats: 5g

• Protein: 19g

• Carbs: 41g

• Fiber: 10g

• Sugar: 5g

21. Instant Pot Minestrone Soup

21 Skinny Low Calorie Pasta Recipes (22)

Source: healthyrecipes101.com

Technically, this soup is not so much of a soup but a pasta dish with veggies and some broth.

So healthy and filling and yet with just under 220 calories, this is what an ideal lunch should look like. There’s broth, there are veggies, and there is pasta.

Check out more low-calorie soup recipes here.

Per Serving:

• Calories: 219

• Fats: 5g

• Protein: 9g

• Carbs: 34g

• Fiber: 5g

• Sugar: 4g