Pasta and pasta salads can definitely be part of a healthy diet! Know the healthy swaps and add-ins and 12 healthy pasta recipes for your next pasta night!
Is pasta healthy?
Depends on who you ask, but in my personal opinion, pasta is definitely healthy. Choosing a pasta dish depends on three factors: type of pasta, sauce, and additives (eg, vegetables and proteins).
Every person is different and their needs and goals are different, so of course pasta is not for everyone. But most likely, unless you have a specific allergy or medical condition, pasta may very well be a part of a healthy diet.
Keep in mind that some types of pasta are quite high in protein (whole wheat, lentils, chickpeas) and many sauces can be packed with vitamins and minerals. More on that below.
It’s also important to remember that food isn’t just about its nutritional value. Comfort eating and eating for pleasure are part of a healthy lifestyle.
What is the Healthiest Type of Pasta?
It matters less which pasta you choose (spaghetti, fusili, penne, etc.) and much more the other ingredients in your pot. If you want your pasta to be a higher source of nutrients, you can choose something with a little more protein, like whole wheat pasta, red lentil pasta, or chickpea pasta.
1 serving of whole wheat pasta contains 7 grams of protein (source)
1 serving of red lentil pasta contains 18 (!!!) grams of protein (source)
1 serving of chickpea pasta contains 11 grams of protein (source)
If you have celiac disease or a gluten intolerance, both red lentil pasta and chickpea pasta are also gluten-free. You can also try brown rice noodles as a gluten-free alternative.
Note: Spiralized zucchini noodles (or zoodles) are also an option, although we’ll stick to carb-based noodles for this post.
What about sauces?
The sky is the limit when it comes to sauces. From tomato sauce to pesto to alfredo sauce, you can top pasta with just about any type of sauce.
Look for sauces that blend flavor with nutrients. Tomatoes are wonderful, as are certain types of pesto. In general, keep it light with whipped cream, but a little can still be part of a healthy diet. Focus on heart-healthy fats like olive oil. Check out this hidden veggie pasta sauce that tastes like regular tomato sauce but has lots of hidden veggies!
Healthy pasta ingredients
Aside from the type of pasta and sauce, look at what other ingredients you include in your healthy pasta recipes. Mainly proteins and vegetables.
proteins: Each protein is a great addition to a healthy pasta recipe. Some ideas include chicken, shrimp, ground beef (meatballs), ground turkey (turkey meatballs), tofu, and chickpeas. Cheese is also a great source of protein. Consider adding a teaspoon of parmesan to your pasta recipe.
Vegetables: Zucchini, broccoli, spinach, bell peppers, corn, onions and garlic are fantastic additions to any healthy pasta recipe. Although technically a fruit, let’s not forget the tomatoes! And of course fresh herbs like basil and rosemary.
note: You don’t necessarily have to pack your pasta with every single protein and veggie. Remember, you can make your healthy pasta recipe a side dish instead of a large bowl and pair it with a salad or other veg and a protein source.
12 healthy pasta recipes
01
Kale Pesto Pasta
Pesto gets a makeover in this Kale Pesto Recipe! Your traditional pesto made with kale and combined with kale pesto pasta for a delicious dinner.
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02
Tofu Bolognese
A recipe for vegan tofu noodles with tomato sauce. A plant-based version of Bolognese with protein-rich tofu and other healthy ingredients. The perfect weeknight dinner recipe the whole family will love.
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03
Hidden veggie pasta sauce
Got a picky eater on your hands? Sneak in an extra helping of veggies with this hidden veggie pasta sauce. Simply cook and mix ingredients and add to your favorite pasta. Your child (or adult!) will not know any different!
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04
Primavera pasta casserole
Get a good helping of veggies in this filling, one-pan, NO-BOIL Primavera Pasta Casserole recipe. Just toss everything in a bowl and bake for a complete, vegetarian meal in one.
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05
Sun Dried Tomato Pesto Pasta Salad with Kale + Artichokes
Get ready for your next summer BBQ or dinner party with this Sundried Tomato Pesto Pasta Salad with Kale and Artichokes. Balance your carbs with veggies without sacrificing flavor for a filling and healthy meal the whole family will love.
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06
Mediterranean Orzo Salad
This easy and fresh Mediterranean Orzo Salad with Feta is perfect for a summertime potluck or a quick weeknight lunch. Packed with veggies and flavors, this vegetarian dish is easy to make and lasts all week.
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07
Vegan Butternut Squash Mac & Cheese
This vegan macaroni and cheese recipe is packed with veggies and flavor. The delicious cheesy flavor of butternut squash makes this the ultimate comfort food for any night of the week.
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08
Basil walnut pesto linguine with shrimp
This Basil Walnut Pesto Linguine Pasta recipe is paired with shrimp and arugula. Easy, nutritious and ready in 30 minutes! The recipe is dairy-free and can easily be made gluten-free.
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09
Roasted Vegetable Rainbow Pasta with Cashew Pesto + Goat Cheese
Light and flavorful roasted vegetable pasta with flavorful homemade cashew pesto and creamy goat cheese. This easy Roasted Veggie Pasta recipe is packed with fresh, colorful veggies.
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10
Vegan Mushroom Stroganoff
Healthy, high protein vegan mushroom stroganoff made with savory mushrooms, lentil noodles and a creamy coconut milk sauce.
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11.
Avocado Pesto Pasta
Bright and delicious, this Avocado Pesto Pasta is packed with fresh herbs, creamy avocado and nutritional yeast for a totally healthy and plant-based sauce!
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12.
Creamy Tuscan Chicken Pasta
Enjoy this delicious Tuscan chicken pasta recipe for lunch or dinner any day of the week. Quick and easy Tuscan-style creamy pasta recipe and ready in 30 minutes.
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