{"id":10345,"date":"2018-08-22T15:05:24","date_gmt":"2018-08-22T19:05:24","guid":{"rendered":"https:\/\/toh.test.rda.net\/light-pasta-recipes-with-big-flavor"},"modified":"2025-02-21T15:09:59","modified_gmt":"2025-02-21T21:09:59","slug":"light-pasta-recipes-with-big-flavor","status":"publish","type":"listicle","link":"https:\/\/www.tasteofhome.com\/collection\/light-pasta-recipes-with-big-flavor\/","title":{"rendered":"23 Light Pasta Recipes"},"content":{"rendered":"
\"Lemon<\/a><\/div>

Lemon Chicken Pasta<\/a><\/h2>
Nutrition Facts<\/b>
1 serving: 403 calories, 12g fat (3g saturated fat), 68mg cholesterol, 577mg sodium, 35g carbohydrate (2g sugars, 2g fiber), 31g protein. Diabetic Exchanges<\/b>: <\/B>4 lean meat, 2 starch, 1-1\/2 fat.<\/div>
My grandmother made chicken wings and served them over rice. To speed things up, I cook lemony chicken breasts and serve them over capellini pasta. \u2014Aileen Rivera, Bronx, New York
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\"Exps<\/a><\/div>

Shrimp Piccata<\/a><\/h2>
Nutrition Facts<\/b>
1-1\/2 cups: 295 calories, 9g fat (1g saturated fat), 139mg cholesterol, 715mg sodium, 27g carbohydrate (2g sugars, 2g fiber), 22g protein. Diabetic Exchanges<\/b>: <\/B>3 lean meat, 1-1\/2 starch, 1 fat.<\/div>
I serve this easy shrimp piccata recipe with crusty French bread and asparagus. \u2014Holly Bauer, West Bend, Wisconsin
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\"Greek<\/a><\/div>

Greek Spaghetti<\/a><\/h2>
Nutrition Facts<\/b>
1-1\/2 cups: 311 calories, 10g fat (5g saturated fat), 25mg cholesterol, 628mg sodium, 50g carbohydrate, 5g fiber), 12g protein. Diabetic Exchanges<\/b>: 3 starch, 1 vegetable, 1 medium-fat meat, 1 fat.<\/div>
\"Out of all our recipes for pasta, this simple meatless main dish is our favorite,\" writes Christa and Holley Hageman from Telford, Pennsylvania. \"We can hardly wait for summer to arrive so we can use our garden-fresh tomatoes and minced basil in this recipe.\" The entree's Mediterranean flair comes from feta cheese, oregano, olive oil and lemon.
Go to Recipe<\/a><\/div><\/div>\r\n\r\n\r\n\r\n
\"Garlic<\/a><\/div>

Garlic-Lemon Shrimp Linguine<\/a><\/h2>
Nutrition Facts<\/b>
1 serving: 387 calories, 12g fat (3g saturated fat), 146mg cholesterol, 239mg sodium, 43g carbohydrate (2g sugars, 2g fiber), 26g protein.<\/div>
The Cheesecake Factory has an extensive menu, but I always seem to order their delicious fresh and citrusy Lemon-Garlic Shrimp with pasta. I'd enjoyed it enough times that I was confident I reproduce it to share with friends and family. I think I hit it spot on! When I have fresh basil from the garden I use that instead of parsley.
Go to Recipe<\/a><\/div><\/div>\r\n\r\n\r\n\r\n
\"Zucchini<\/a><\/div>

Zucchini Tomato Pasta<\/a><\/h2>
Nutrition Facts<\/b>
1\/2 cup sauce: 89 calories, 6g fat (2g saturated fat), 6mg cholesterol, 266mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 2g protein. Diabetic Exchanges<\/b>: 2 vegetable, 1 fat.<\/div>
I came up with this recipe after planting too many zucchini plants in our vegetable garden. My husband loved it the first time I served it and now we make it quite often. \u2014Joy Turner, Amherst, Ohio
Go to Recipe<\/a><\/div><\/div>\r\n\r\n\r\n\r\n
\"Spinach<\/a><\/div>

Spinach Shrimp Fettuccine<\/a><\/h2>
Nutrition Facts<\/b>
1-1\/4 cups: 283 calories, 5g fat (1g saturated fat), 85mg cholesterol, 209mg sodium, 41g carbohydrate (2g sugars, 3g fiber), 17g protein. Diabetic Exchanges<\/b>: <\/B>2 starch, 2 vegetable, 1-1\/2 lean meat.<\/div>
Spinach shrimp fettuccine cooks in less than 10 minutes but tastes like a fancy restaurant dish.
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\"Vegan<\/a><\/div>

Garden Vegetable Tomato Sauce<\/a><\/h2>
Nutrition Facts<\/b>
1\/2 cup: 81 calories, 3g fat (0 saturated fat), 0 cholesterol, 317mg sodium, 12g carbohydrate (7g sugars, 3g fiber), 3g protein. Diabetic Exchanges<\/b>: <\/B> 2 vegetable, 1\/2 fat.<\/div>
I make this vegetable tomato sauce regularly and store containers of it in my freezer. It's a tasty substitute for regular pasta sauce, and the extra vegetables make it healthier. I also use it when I make pizza. \u2014Ann Sheehy, Lawrence, Massachusetts
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\"Shrimp<\/a><\/div>

Shrimp Marinara<\/a><\/h2>
Nutrition Facts<\/b>
1 serving: 328 calories, 2g fat (0 saturated fat), 92mg cholesterol, 527mg sodium, 55g carbohydrate (9g sugars, 3g fiber), 22g protein. <\/div>
Flavorful marinara sauce simmers for just a few hours. Right before mealtime, toss in the shrimp to cook quickly. Serve over hot spaghetti for a delicious weeknight dish that feels dressed up. \u2014Sue Mackey, Jackson, Wisconsin
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\"Creamy<\/a><\/div>

Tuna Noodle Casserole<\/a><\/h2>
Nutrition Facts<\/b>
1-1\/3 cups: 340 calories, 8g fat (4g saturated fat), 63mg cholesterol, 699mg sodium, 41g carbohydrate (7g sugars, 3g fiber), 25g protein. Diabetic Exchanges<\/b>: <\/B> 3 starch, 2 lean meat, 1\/2 fat.<\/div>
When you need supper fast, this tuna casserole with peas, peppers and onions makes a super one-dish meal. Cooked chicken breast works well in place of the tuna. \u2014Edie DeSpain, Logan, Utah
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\"Thai<\/a><\/div>

Thai Chicken Linguine<\/a><\/h2>When I\u2019m feeding a crowd, I multiply this Thai-inspired chicken with pasta and snow peas. The merrymaking begins when everybody digs in, even the kids. \u2014Teri Rumble, Jensen Beach, Florida
Go to Recipe<\/a><\/div><\/div>\r\n\r\n\r\n\r\n
\"Contest-Winning<\/a><\/div>

Contest-Winning Greek Pasta Bake<\/a><\/h2>
Nutrition Facts<\/b>
1-1\/2 cups: 398 calories, 10g fat (3g saturated fat), 67mg cholesterol, 832mg sodium, 47g carbohydrate (5g sugars, 9g fiber), 34g protein. Diabetic Exchanges<\/b>: 3 very lean meat, 3 lean meat, 2-1\/2 starch, 1 vegetable, 1\/2 fat.<\/div>
When I take this dish to potlucks, there's never so much as a morsel left! It\u2019s a simple, healthy, hearty supper made with ingredients that are easy to find. Add a salad and a crusty loaf of bread for a quick meal solution. \u2014Anne Taglienti, Kennett Square, Pennsylvania
Go to Recipe<\/a><\/div><\/div>\r\n\r\n\r\n\r\n
\"Cauliflower<\/a><\/div>

Cauliflower Alfredo<\/a><\/h2>
Nutrition Facts<\/b>
1-1\/3 cups: 371 calories, 9g fat (3g saturated fat), 6mg cholesterol, 533mg sodium, 60g carbohydrate (5g sugars, 5g fiber), 16g protein.<\/div>
My family loves this quick and healthy cauliflower Alfredo sauce on any kind of pasta. \u2014Shelly Bevington, Hermiston, Oregon
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\"Pesto<\/a><\/div>

Pesto Shrimp Pasta<\/a><\/h2>
Nutrition Facts<\/b>
1 cup: 393 calories, 12g fat (2g saturated fat), 103mg cholesterol, 406mg sodium, 47g carbohydrate (3g sugars, 3g fiber), 23g protein.<\/div>
Fresh basil and dash of red pepper puts zip in this lively shrimp pesto pasta. \u2014 Gloria Jones Grenga, Newnan, Georgia
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\"Pressure-Cooker<\/a><\/div>

Pressure-Cooker Mushroom Pork Ragout<\/a><\/h2>
Nutrition Facts<\/b>
1 serving: 387 calories, 8g fat (2g saturated fat), 119mg cholesterol, 613mg sodium, 37g carbohydrate (8g sugars, 4g fiber), 43g protein. Diabetic Exchanges<\/b>: <\/B> 5 lean meat, 2 vegetable, 1 starch.<\/div>
Savory, quickly made pork is luscious served in a delightful tomato gravy over noodles. It\u2019s a nice change from regular pork roast. I serve it with broccoli or green beans on the side. \u2014Connie McDowell, Greenwood, Delaware.
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\"Penne<\/a><\/div>

Penne with Veggies and Black Beans<\/a><\/h2>
Nutrition Facts<\/b>
1-1\/3 cups: 300 calories, 7g fat (2g saturated fat), 4mg cholesterol, 643mg sodium, 47g carbohydrate (6g sugars, 8g fiber), 14g protein. <\/div>
Chock-full of zucchini, tomatoes, sweet pepper and carrots, this hearty pasta dish puts your garden harvest to good use. For variety, I sometimes add one-half cup of salsa or one-half cup of thickened teriyaki sauce. \u2014Vickie Spoerle, Indianapolis, Indiana
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\"Shrimp<\/a><\/div>

Shrimp \u2018n\u2019 Noodle Bowls<\/a><\/h2>
Nutrition Facts<\/b>
1-1\/3 cups: 260 calories, 3g fat (0 saturated fat), 147mg cholesterol, 523mg sodium, 36g carbohydrate (6g sugars, 2g fiber), 22g protein. Diabetic exchanges: <\/B>2 starch, 2 lean meat, 1 vegetable.<\/div>
Here's a quick meal that feels as if it came from a restaurant. Cooked shrimp, bagged slaw and bottled dressing reduce the time needed to get it on the table. \u2014Mary Bergfeld, Eugene, Oregon
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\"Eggplant<\/a><\/div>

Eggplant Zucchini Bolognese<\/a><\/h2>
Nutrition Facts<\/b>
1-1\/2 cups: 395 calories, 10g fat (3g saturated fat), 36mg cholesterol, 378mg sodium, 56g carbohydrate (9g sugars, 5g fiber), 22g protein. <\/div>
I roast the veggies while the pasta cooks, making this a quick dish. This meal-in-one dish blends rustic comfort with fresh flavors. \u2014Trisha Kruse, Eagle, Idaho
Go to Recipe<\/a><\/div><\/div>\r\n\r\n\r\n\r\n
\"Turkey<\/a><\/div>

Turkey Sausage with Pasta<\/a><\/h2>
Nutrition Facts<\/b>
1 cup sausage mixture with 1 cup pasta: 396 calories, 10g fat (3g saturated fat), 51mg cholesterol, 679mg sodium, 54g carbohydrate (9g sugars, 5g fiber), 24g protein. <\/div>
If you're looking for recipes with turkey sausage, stop here. This has the perfect blend of meaty, veggie and cheesy goodness. You'll be craving what's good for you when this pasta dish is on the menu. \u2014Mary Tallman, Arbor Vitae, Wisconsin
Go to Recipe<\/a><\/div><\/div>\r\n\r\n\r\n\r\n
\"Garlic<\/a><\/div>

Garlic Shrimp Spaghetti<\/a><\/h2>
Nutrition Facts<\/b>
1-1\/2 cups: 320 calories, 7g fat (1g saturated fat), 172mg cholesterol, 444mg sodium, 33g carbohydrate (2g sugars, 1g fiber), 29g protein. Diabetic Exchanges<\/b>: <\/B> 3 lean meat, 2 starch, 1 fat.<\/div>
Served with a salad and garlic bread toast, this garlic shrimp spaghetti makes a tasty dinner. \u2014June Foote, Spring Hill, Florida
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\"Easy<\/a><\/div>

Easy Beef Stroganoff<\/a><\/h2>
Nutrition Facts<\/b>
2\/3 cup beef mixture with 3\/4 cup noodles: 333 calories, 11g fat (5g saturated fat), 58mg cholesterol, 329mg sodium, 32g carbohydrate (6g sugars, 3g fiber), 25g protein. Diabetic Exchanges<\/b>: 2 starch, 2 lean meat, 1 fat.<\/div>
I wanted to lighten my mother-in-law's wonderful recipe and came up with this tasty beef Stroganoff. In our home, we call it special noodles. \u2014Jennifer Riordan, St. Louis, Missouri
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\"Slow-Cooker<\/a><\/div>

Slow-Cooker Clam Sauce<\/a><\/h2>
Nutrition Facts<\/b>
1\/2 cup: 138 calories, 10g fat (4g saturated fat), 40mg cholesterol, 580mg sodium, 5g carbohydrate (1g sugars, 0 fiber), 7g protein. <\/div>
Serve this delectable clam sauce as a hot dip for holiday get-togethers. The sauce is bright and fresh with pasta, too. \u2014Frances Pietsch, Flower Mound, Texas
Go to Recipe<\/a><\/div><\/div>\r\n\r\n\r\n\r\n
\"Pork<\/a><\/div>

Pork Pancit<\/a><\/h2>
Nutrition Facts<\/b>
1-1\/3 cups: 322 calories, 12g fat (2g saturated fat), 36mg cholesterol, 625mg sodium, 33g carbohydrate (3g sugars, 3g fiber), 20g protein. Diabetic Exchanges<\/b>: 2 starch, 2 lean meat, 1 vegetable, 1 fat.<\/div>
A dear Filipino friend gave me a pork pancit recipe so tempting, we never have leftovers. Try it with meats like chicken, sausage or Spam. \u2014Priscilla Gilbert, Indian Harbour Beach, Florida
Go to Recipe<\/a><\/div><\/div>\r\n\r\n\r\n\r\n
\"Chinese<\/a><\/div>

Chinese Chicken Spaghetti<\/a><\/h2>
Nutrition Facts<\/b>
1 cup: 329 calories, 9g fat (1g saturated fat), 42mg cholesterol, 449mg sodium, 38g carbohydrate (6g sugars, 3g fiber), 22g protein. Diabetic Exchanges<\/b>: 3 lean meat, 2 starch, 1 vegetable, 1 fat.<\/div>
It's hard to believe that something that comes together so easily could be this tasty and lower in fat, but this Chinese spaghetti with chicken does it all. If you like your stir-fries extra spicy, increase the red pepper flakes a bit. \u2014Jenna Noel, Glendale, Arizona
Go to Recipe<\/a><\/div><\/div>\r\n

Light Pasta Recipes FAQ<\/h2>\r\n

What's the best protein to add to a light pasta dish?<\/h3>\r\nStick to lean proteins, which are typically low in saturated fat\u2014unlike red meat, skin-on poultry and full-fat dairy. The best lean protein options include salmon, shrimp, anchovies, sardines, halibut, crab, skinless turkey or chicken, pork tenderloin, tofu, tempeh, nuts, seeds, low-fat cottage cheese and even nut butter.\r\n

How can I incorporate more fresh vegetables?<\/h3>\r\nBoost the veggie content of your pasta by mixing in broccoli, eggplant, tomato, zucchini, squash, mushrooms, artichokes, Brussels sprouts, cabbage, peppers, spinach, leeks, collard greens, carrots, onion, garlic, Swiss chard\u2026the list goes on.\r\n\r\nInfuse even more vegetables into your dish by including them in your pasta sauce, whether that be a tomato-based sauce (blend in carrot, mushroom, onion or spinach) or an herb-y pesto<\/a>.\r\n

What should I serve with a light pasta recipe?<\/h3>\r\nThe perfect side dish for pasta is a hearty salad<\/a>. It will take the health benefits of your dinner to the next level, thanks to fiber-rich salad ingredients like lettuce, tomato, cucumber, radish, carrot, avocado and peppers. For a more filling salad, add heart-healthy fats like nuts, seeds, olives and avocado, complex carbs<\/a> like whole grain barley, quinoa, farro or brown rice and\/or extra protein from beans, lentils, peas, nuts, seeds, skinless poultry or seafood.","protected":false},"excerpt":{"rendered":"

Yes, pasta can be a better-for-you dish! Just choose one of our light pasta recipes that’s packed with vegetables and lean protein.<\/p>\n","protected":false},"featured_media":1973628,"template":"","format":"standard","meta":{"ep_exclude_from_search":false},"tags":[304988,305004,306848,307514],"categories-v2":[308935,308951,309603,310497],"coauthors":[130846],"acf":{"long_pin_file":false,"ncv_override_generic_settings_option":false,"ncv_autoplay_option":"","ncv_stickyplay_option":"","ncv_ads_option":"","ncv_mute_option":"","ncv_comscore_option":"","ncv_autoplay_mobile_option":"","ncv_viewable_threshold_option":"","ncv_sticky_offset_option":"","ncv_autopause_option":"","ncv_sticky_offset_mobile_option":"","ncv_autopause_mobile_option":"","ncv_sticky_mobile_option":"","ncv_remove_player_option":false,"ncv_moat_option":"","is_tmbi_listicle_anchor_links":[],"tmbi_listicle_anchor_list_numeric":[],"long_pin":""},"yoast_head":"\n23 Light Pasta Recipes with Big Flavor<\/title>\n\n\n<link rel=\"canonical\" href=\"https:\/\/www.tasteofhome.com\/collection\/light-pasta-recipes-with-big-flavor\/\" \/>\n<link rel=\"next\" href=\"https:\/\/www.tasteofhome.com\/collection\/light-pasta-recipes-with-big-flavor\/2\/\" \/>\n\n\n\n\n\n\n\n\n\n\t\n\t\n\t\n\n\n\n\n\n\t\n\t\n\t\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"23 Light Pasta Recipes with Big Flavor","description":"For a dish that won't weigh you down, choose one of our light pasta recipes. Each dish is less than 425 calories per serving.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.tasteofhome.com\/collection\/light-pasta-recipes-with-big-flavor\/","next":"https:\/\/www.tasteofhome.com\/collection\/light-pasta-recipes-with-big-flavor\/2\/","og_locale":"en_US","og_type":"article","og_title":"37 Light Pasta Recipes with Big Flavor","og_description":"You can have your pasta and eat it, too.","og_url":"https:\/\/www.tasteofhome.com\/collection\/light-pasta-recipes-with-big-flavor\/","og_site_name":"Taste Recipes","article_publisher":"https:\/\/www.facebook.com\/tasteofhome","article_modified_time":"2025-02-21T21:09:59+00:00","og_image":[{"width":1200,"height":1200,"url":"https:\/\/www.tasteofhome.com\/wp-content\/uploads\/2020\/08\/TOH_Logo_Black.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_title":"23 Light Pasta Recipes","twitter_image":"https:\/\/www.tasteofhome.com\/wp-content\/uploads\/2018\/01\/Lemon-Chicken-Pasta_EXPS_FT24_135063_JR_0312_4.jpg","twitter_site":"@tasteofhome","twitter_misc":{"Est. reading time":"7 minutes","Written by":"Christina Manian, RDN"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.tasteofhome.com\/collection\/light-pasta-recipes-with-big-flavor\/","url":"https:\/\/www.tasteofhome.com\/collection\/light-pasta-recipes-with-big-flavor\/","name":"23 Light Pasta Recipes with Big Flavor","isPartOf":{"@id":"https:\/\/www.tasteofhome.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.tasteofhome.com\/collection\/light-pasta-recipes-with-big-flavor\/#primaryimage"},"image":{"@id":"https:\/\/www.tasteofhome.com\/collection\/light-pasta-recipes-with-big-flavor\/#primaryimage"},"thumbnailUrl":"https:\/\/www.tasteofhome.com\/wp-content\/uploads\/2018\/01\/Lemon-Chicken-Pasta_EXPS_FT24_135063_JR_0312_4.jpg","datePublished":"2018-08-22T19:05:24+00:00","dateModified":"2025-02-21T21:09:59+00:00","description":"For a dish that won't weigh you down, choose one of our light pasta recipes. 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Originally from Boston, she completed her education at Boston University as well as the Mayo Clinic with a focus on medical nutrition therapy. Christina has written for <em>Taste Recipes<\/em> since 2018 where she covers healthy recipes and snacks, and explains the ins and outs of nutrition and healthy eating. As a contributing writer for various magazines and publications, she\u2019s passionate about making complicated information more approachable and helping people improve their overall health.","twitter":"","instagram":"","facebook":"","public_email":"","linkedin":"https:\/\/www.linkedin.com\/in\/christina-manian-rdn-7102a134\/","tiktok":"","youtube":"","location":"Boulder, CO","school_and_year":"University of Colorado","education":"<ul>\r\n \t<li>Boston University, bachelor's in dietetics<\/li>\r\n \t<li>Mayo Clinic, ACEND-accredited dietetic internship<\/li>\r\n \t<li>University of Colorado-Boulder, master's of the environment with concentration in sustainable food systems<\/li>\r\n<\/ul>","highlights":"<ul>\r\n \t<li>9 years of experience writing about nutrition, food and wellness<\/li>\r\n \t<li>4 years as an intensive care unit dietitian at the University of Minnesota Medical Center<\/li>\r\n \t<li>Writer for <em>Real Simple, Better Homes & Gardens, Well+Good, Nutrition Business Journal <\/em>and<em> Dignity Health<\/em><\/li>\r\n<\/ul>","expertise":"Recipe development; cooking techniques; baking; health & wellness; grocery shopping; restaurants","short_bio":"Christina is a registered dietitian nutritionist based out of Boulder, Colorado, where she sees clients at a private practice. 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