Pasta's got a bad rep, but this wasn't always the case. Ever heard the saying, You are the company you keep? The minute pasta starting hanging around with sauce, it all went downhill. From Alfredo to Bolognese, those indulgent pasta recipes are bad news.
The truth is, pasta alone doesn't make you fat. If you've ever been to Italy, you may have marveled at how Italians maintain their slim figures when they consume carb-laden dishes on a daily basis. Here's the deal: They use simple, wholesome, and fresh ingredients—and they keep things small. We've rounded up 20 portion-controlled pasta recipes full of flavorful, fat-burning ingredients that will fill you up without filling you out.
'Tis the season of butternut squash, a fall superfood that's brimming in flavor, potassium, fiber and vitamin A. The latter underrated nutrient is essential for proper immune-system function, tissue growth and repair and bone strength. Luckily for you, this dish provides nearly 4 days' worth of A. And if that's not enough, butternut squash is rich in carotenoids that fight heart disease, asthma and arthritis, and promote healthy vision and skin.
Best Healthy Pasta Alternatives
NUTRITION PER SERVING: 438 calories, 5.2 g fat, <1 g saturated, 25 mg sodium, 84 g carbs, 13 g fiber, 5 g sugars, 15.6 g protein
We could learn a thing or two from our ancestors' athletic physiques, lifestyles, and eating habits. Namely, their food consumption aligned with the seasons. Consuming root vegetables throughout the fall and winter stokes our bodies with nutrients. And what's better than a hearty meal for less than 500 calories, just 6 grams of fat and 129 milligrams of sodium? Plus, this pasta recipe has 15 grams of belly-slimming fiber, which will keep you fuller longer and prevent overeating.
NUTRITION PER 1.5 CUP SERVING: 458 calories, 5.7 g fat (<1 g saturated), 129 mg sodium, 93 g carbs, 15.2 g fiber, 15.5 g sugars, 11.3 g protein (calculated with 2 tbs of olive oil, 1 lb of organic whole wheat rigatoni and no parmesan cheese)
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Fight cancer and slim down with this delicious eggplant-based pasta dish. The purple veggie contains chlorogenic acid, a powerful antioxidant that scavenges disease-causing free radicals. Here, eggplant is paired with fiber-rich whole-wheat orzo pasta, crumbled feta, appetite suppressing pine nuts and fresh herbs, making it the perfect addition to any meal.
NUTRITION PER SERVING: 448 calories, 22 g fat (3.8 g saturated), 385 mg sodium, 54 g carbs, 11 g fiber, 8.5 g sugars, 12 g protein
Heat things up with this fat-fighting cajun broccoli pasta. Cajun seasoning contains one of the most powerful waist-shrinking spices on the planet—cayenne. Fiery capsaicin, the compound that gives chiles their signature kick, has been shown to increase body heat, boost metabolic rate and decrease appetite. Researchers at Purdue University found that just 1 gram of red pepper (about 1/2 a teaspoon) helps to manage appetite and increase post-meal calorie burn. (And this recipe calls for six teaspoons!) Looking to slim down this dish further? Cut goat cheese and butter by half to save 163 calories, 15 g fat, and 127 g sodium.
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NUTRITION PER 1 CUP SERVING: 544 calories, 33 g fat (12.4 g saturated), 171 mg sodium, 46 g carbs, 5 g fiber, 5 g sugars, 16 g protein (calculated with 4 oz goat cheese and 3 tbsp unsalted butter)
You had us at pumpkin and mac n' cheese. If you too have fallen victim to the pumpkin trend, you've struck gold. For just 330 calories, 208 milligrams of sodium and 3 grams of sugar, you can savor a guilt-free bowl of comfort food. Plus, each serving dishes up two days' worth of vitamin A. To lower the fat content, opt for plain Greek yogurt instead of heavy cream, and swap in an organic, grass-fed cheese. We still aren't over how heavenly this dish is.
NUTRITION PER SERVING: 330 calories, 14.8 g fat (8 g saturated), 208 mg sodium, 37.5 g carbs, 2 g fiber, 3.4 g sugars, 13.2 g protein (calculated with whole wheat ziti, organic cheddar cheese and plain Greek yogurt for heavy cream)
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If Friday night means ordering Chinese takeout, you might want to hit the grocery store on the way home from work instead. This dish has less than 300 calories a serving, contains a day's worth of vitamin A and is ready in just 30 minutes (about the time you would have waited for your order). And this dish contains just 353 milligrams of sodium, compared the 2, 990 milligrams in an order of PF Chang's garlic noodles!
NUTRITION PER SERVING: 278 calories, 19.3 g fat (3.5 g saturated), 353 mg sodium, 22.4 g carbs, 1.7 g fiber, 6 g sugars, 5 g protein (calculated with low sodium soy sauce).
Cauliflower is an incredibly versatile swap for pasta, and its high fiber content helps shed pounds. When you consume fibrous foods, you're satiated longer and take in fewer calories. According to Alexandra Miller, RDN, LDN, the corporate dietitian at Medifast, Cruciferous vegetables like cauliflower have shown to possibly help reduce the risk of certain cancers, namely prostate cancer, because of their high antioxidant activity. Bonus: when you whip up this pasta recipe, you'll have sauce left over for tomorrow's lunch!
Best Low Carb Pasta
NUTRITION PER SERVING: 502 calories, 23.3 g fat (4.5 g saturated), 40 mg sodium, 64.6 g carbs, 11 g fiber, 3.6 g sugars, 18 g protein ( calculated with 14 oz elbow pasta and divided into 6 servings).
Whether you're in need a low-carb noodle alternative, gluten wreaks havoc on your digestive system, or you just feel plain daring, this beet pasta recipe has you covered. If you're on an athlete's eating plan, you want to pay close attention: A study published in the Journal of the Academy of Nutrition and Dietetics found that runners who ate baked beets before a 5k ran five percent faster. Just make sure to consume potassium to counteract the sodium count.
NUTRITION PER SERVING: 417 calories, 18.2 g fat (9.5 g saturated), 953 mg sodium, 41.6 g carbs, 11 g fiber, 25 g sugars, 26.7 g protein (calculated with unsweetened coconut milk and a 3 oz salmon serving, per USDA standard)
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If you suffer from gluten intolerance or sensitivity, traditional pasta dishes might be limits, but this one is far from traditional. Gluten-free lentil-and-quinoa pasta fills in for the often nutrient-devoid white stuff. Quinoa's protein, essential amino acids and fiber, and lentils' potassium content aid in muscle recover. Those belly-slimming ingredients are combined with veggies and chicken sausage and drizzled in an Italian dressing for a satisfying wholesome meal.
PER SERVING: 427 calories, 15.4 g fat (2.3 g saturated), 448 mg sodium, 60 g carbs, 6.5 g fiber, 7 g sugars, 15 g protein
It's not very often that a pasta dish offers a hefty 38 grams of protein per serving, and when it comes to weight loss, this amino acid is a key player. Protein increases satiety, revs metabolic activity and helps the body retain muscle while burning fat. This recipe serves up 87% of your daily vitamin C needs, and it's sky-high in vitamin B6, which helps balance hormone levels and fight stress, two helpful factors when it comes to slimming down.
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NUTRITION PER SERVING: 540 calories, 19 g fat, 7 g saturated, 312 mg sodium, 55 g carbs, 3.7 g fiber, 8 g sugars, 38 g protein (calculated with linguine and non-fat plain greek yogurt in place of heavy cream).
Dropping temparatures and shortening days are a natural match for savory dishes like these homemade sweet potato raviolis. And with a day's worth of both vitamins A and C and just 3 grams of sugar, they're a healthy indulgence. The kale pesto is rich in pine nut oil, which has been linked to appetite suppression, aiding in weight loss.
NUTRITION PER SERVING: 579 calories, 42.6 g fat (4.3 g saturated), 264 mg sodium, 43.3 g carbs, 7.5 g fiber, 3.3 g sugars, 12.3 g protein (calculated with 1/4 cup olive oil)
How To Eat White Bread And Pasta And Still Lose Weight
Knock out three days' worth of your vitamin A needs and 43% of your daily calcium quota with this hearty vegetarian dish. Sweet roasted butternut squash contrasts smokey bacon and parmesan flavors. And with 31 grams of protein, you'll be truly satisfied.
NUTRITION PER SERVING: 637 calories, 23.9 g fat (8 g saturated), 620 mg sodium, 77 g carbs, 9 g fiber, 7 g sugars, 31.4 g protein (calculated with 2 servings of Lightlife Fakin' Bacon Tempeh Strips)
Tacos and pasta may sound like a diet disaster, but if you're looking for a comfort meal that won't undo your weight loss goals, try this Taco Pasta Salad. Looking to cut carbs but maintain volume? Reduce the rigatoni count and double up on the zucchini. Opting for 12 ounces of pasta saves you 10 grams of carbs per serving. Add 1/4 cup plain Greek yogurt instead of sour cream for just 30 calories and no added fat!
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Notes: You can use fresh or frozen corn. Alternately, you can also use roasted corn to kick up the flavor even more. Alternately, make this a casserole by tossing the taco mixture in with the pasta and sprinkling more Mexican cheese on top
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