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Healthy Diet Plans >>  Calories Burned >>  Low Calorie Pasta Recipe

Low Calorie Pasta Recipes

Low calorie pasta recipe, healthy shrimp pasta, chicken pasta recipe, pasta salad

Love pasta but scared of the unwanted calories? Well, fear no more! Pasta when cooked in the right quantity with the right kind of ingredients can make for a perfectly healthy, low calorie meal. Contrary to the unflattering publicity that pastas have received in connection with weight gain, you would be surprised to know that pasta has only 4 calories per gram. So unless you load up your pasta with creamy sauces or eat plentiful of it, you are actually not at a risk of gaining calories through it.

It would be better to avoid pasta made of white flour, and switch instead to whole-wheat pasta which has more fiber and is richer in minerals and vitamins. Whole grains are great because they help you maintain a healthy body weight. In any case, it is not really the pasta that packs on the calories as it is the additives and what you cook it with that actually contributes to the weight gain. There are certain protein and fiber rich foods that you can add to your pasta to make it healthy. Here are a few low calorie recipes that you can make:

Shrimp Tomato Pasta

Shrimps might be a bit steep on your pocket but they are low in calories and high in nutrition. Shrimp pasta if made well, can be nutritious as well as help you keep the weight down. Here’s a great recipe –

  • 8 ozs fettuccine pasta
  • 3 cloves Garlic
  • ½ sweet onion
  • 4 fresh tomatoes chopped
  • 4 tbps olive oil
  • 1 cup Spinach
  • 2 ½ tbps fresh basil (chopped)
  • 2 ½ tbps fresh oregano leaves
  • 1 ½ lb cooked shrimps (deveined and peeled)   
  • 7 ozs diced fresh mozzarella cheese


Boil a large pot of water with salt. Put the pasta for around 8 minutes or till they are tender. Drain once cooked.

In a food processor, mix garlic, oregano and onion. Process till the mix is finely chopped.

Heat the olive oil in a pan over medium heat. Put the onion and oregano mix in it. Stir and cook till its golden.

Then add the basil, tomatoes, pepper and salt. Let this simmer for 4 to 5 minutes, stirring it often. Add the pasta to this combination. Add the spinach and let it go limp. Before the pasta is done, mix the shrimp in the spinach and tomatoes mix and cook for 3 to 4 minutes.

Put the pasta in a bowl and add the mozzarella cheese.

Chicken Pasta

Not a fan of seafood? Chicken is another great option. Skinless chicken breasts are flavorsome and a healthy source of protein which is also low in fat. You can make a yummy chicken pasta dish which will give you the right kind of nutrition and satisfy your craving for pasta as well.


  • 3 skinless chicken breasts halves (boneless)
  • 3 cups of mostaccioli
  • 1 can of diced tomatoes
  • ½ onion chopped
  • 2 tbsp of olive oil
  • 4 fresh mushrooms sliced
  • 1 ½ tablespoons of Italian seasoning
  • 2 tbsp grated Parmesan cheese
  • Salt and pepper to taste


Boil a pot of salted water and add the pasta to it. Let it cook for 7 to 10 minutes or till tender. Drain the pasta.

Heat olive oil in a skillet over medium heat. Add the chicken and cook for about 15 to 20 minutes. Add a little salt to taste. Remove from the pan once cooked. Let it cool and then dice it.

In the same pan, heat some more olive oil; put the onions, tomatoes, mushrooms, Italian seasoning, salt and pepper to taste. Stir and cook till the onions are translucent.

Remove from the heat and add the diced chicken and pasta to this mix. Sprinkle parmesan cheese to it.

Pasta Salad

There are also great and simple low calorie pasta salad recipes without chicken or seafood. This is perfect for vegetarians and for weight loss. Here’s a great pasta salad recipe that is easy to make -

Rainbow Rotini Pasta Salad


  • 8 oz rainbow rotini
  • 3 tbsp olive oil
  • 1 cup broccoli
  • ½ cup of sliced black olives
  • 2 tbsp of apple cider vinegar
  • ½ tsp of oregano
  • 1/4th tsp coarse black pepper (ground)
  • Salt to taste


Bring a pot of salted water to boil, add the pasta in it. Cook for 7 to 10 minutes. Just before the pasta is cooked, add broccoli to the pasta. Let it cook for a minute. Drain both the pasta and the broccoli.

Put the pasta and broccoli in a large bowl and add the sliced olives. In a separate smaller dish, add oil, apple cider vinegar, salt, pepper and mix well. Pour the dressing onto the pasta and toss well. Serve.


Submitted on January 16, 2014