asta doesn’t have to be a guilty pleasure! With smart ingredient swaps like whole grain or legume-based pasta, loads of colorful vegetables, healthy fats, and lighter sauces, you can enjoy comforting pasta dishes that support your wellness goals. Here are three professional, dietitian-approved healthy pasta recipes that are easy to prepare, packed with nutrients, and full of flavor.
1. Garlic Broccoli & Cherry Tomato Whole Wheat Pasta
A simple, vibrant veggie-loaded dish that’s ready in under 30 minutes.
Here are some mouthwatering examples of this fresh, green-packed pasta:
Ingredients (Serves 4)
- 300g whole wheat spaghetti or penne
- 4 cups broccoli florets
- 2 cups cherry tomatoes, halved
- 4 garlic cloves, thinly sliced
- 3 tbsp extra virgin olive oil
- Zest and juice of 1 lemon
- ½ tsp red chili flakes (optional)
- Salt & black pepper to taste
- Fresh basil or parsley for garnish
- 2–3 tbsp grated Parmesan or nutritional yeast (optional)
Instructions
- Cook pasta according to package instructions. Reserve 1 cup pasta water before draining.
- In the last 3 minutes of pasta cooking, add broccoli florets to the boiling water.
- Heat olive oil in a large pan, sauté garlic and chili flakes for 1 minute.
- Add cherry tomatoes and cook until they soften (about 3–4 minutes).
- Toss in drained pasta + broccoli, lemon zest/juice, and a splash of reserved pasta water.
- Season and garnish with fresh herbs.
Nutrition Highlights: High in fiber, vitamin C, vitamin K, and antioxidants — under 450 calories per generous serving.
2. Creamy Avocado Pesto Zucchini Noodles (Zoodles)
A lighter, lower-carb alternative with rich, creamy texture — completely guilt-free!
Check out these beautiful creamy avocado pesto creations:
Avocado Basil Pesto with Zucchini Noodles – California Avocados
Ingredients (Serves 3–4)
- 4–5 medium zucchini (spiralized into noodles) or 300g whole wheat spaghetti
- 2 ripe avocados
- 1 cup fresh basil leaves
- 2 garlic cloves
- 3 tbsp lemon juice
- 3 tbsp olive oil
- ¼ cup pine nuts or walnuts
- Salt & pepper to taste
- Cherry tomatoes and extra basil for topping
Instructions
- Blend avocado, basil, garlic, lemon juice, olive oil, nuts, salt & pepper into a smooth pesto.
- If using zoodles: lightly sauté for 2–3 minutes (don’t overcook!).
- If using regular pasta: cook al dente and drain.
- Toss everything together while warm.
- Top with halved cherry tomatoes and fresh basil.
Pro Tip: This sauce works hot or cold — perfect for meal prep!
3. Mediterranean Whole Grain Pasta Salad
Perfect for lunchboxes, picnics, or quick weeknight dinners — served cold or at room temperature.
Enjoy these colorful Mediterranean-inspired pasta salads:
Mediterranean Pasta Salad
Ingredients (Serves 5–6)
- 350g whole grain fusilli or farfalle
- 1 cucumber, diced
- 2 cups cherry tomatoes, halved
- 1 red bell pepper, chopped
- ½ red onion, thinly sliced
- ½ cup Kalamata olives, pitted
- 100g feta cheese, crumbled (or vegan alternative)
- ¼ cup extra virgin olive oil
- 3 tbsp red wine vinegar
- 1 tsp dried oregano
- Fresh parsley and mint, chopped
- Salt & pepper to taste
Instructions
- Cook pasta, drain, and rinse under cold water.
- In a large bowl, whisk olive oil, vinegar, oregano, salt & pepper.
- Add all vegetables, olives, feta, herbs, and cooled pasta.
- Toss well and let it sit for 15–20 minutes for flavors to meld.
Nutrition Highlights: Excellent source of plant-based protein, healthy fats, and fiber — great for gut health!
Quick Cooking Tip — Sautéing vegetables brings out amazing flavor!
Here’s a glimpse of perfectly sautéed veggies ready to meet your pasta:
How to Saute Vegetables
Whether you’re watching your carbs, boosting veggie intake, or simply craving something fresh and flavorful — these healthy pasta recipes prove that nutritious eating can be incredibly satisfying.
Which one are you trying first? Enjoy your wholesome pasta adventure! 🍝🥗
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