One of the first things that come to mind when we talk about comfort food must be pasta. After all, we all love pasta (at least those of us who are not gluten-free), and classic pasta dishes can be extremely comforting.
Ever since I published my first low-carb/low-fat pasta alternative, this blog has been swarmed by requests for more recipes, variations, and other pasta made out of, well, anything but traditional pasta. And since I did promise to have lots more in the making to assist you in your quest of eating healthier, here they come now!
Here we share some of our favorite paleo, gluten-free, whole-grain and vegan pasta recipes, from zoodles made out of zucchini to made-from-scratch whole-grain, chia-seed, and quinoa-based pasta. Looking for more ways to eat more vegetables in your diet?
Trying to have a guilt-free pasta night? Here are some healthy and delicious ideas.
The 15 Best healthy pasta recipes
1. Zucchini Noodles with Pesto
I love making this colorful, healthy dish, consisting of some of my favorite ingredients. All of the flavors really complement each other and are even better put together.
Zucchini makes a great pasta alternative while the basil, garlic and parmesan make for a traditional pesto. I think the pine nuts give it an extra special touch.
Ingredients
4 medium zucchinis
1 cup fresh basil leaves
1/4 cup pine nuts
1/4 cup grated Parmesan cheese
1 clove garlic
1/4 cup extra-virgin olive oil
Salt and pepper, to taste
Cherry tomatoes, halved (optional)
Grated Parmesan, for garnish (optional)
Instructions
1. Use a spiralizer or julienne peeler to turn the zucchinis into noodles.
2. Place basil leaves, pine nuts, Parmesan cheese and garlic in food processor and blend, pulsing until roughly chopped.
3. Slowly add the olive oil while blending to emulsify. Once whisk is upright and the sauce is smooth, season with the salt and pepper to taste.
4. In a large sauté pan over medium heat, sauté the zucchini noodles for 2-3 minutes until just tender.
5. Cook and drain, then mix the zucchini noodles with pesto until well-coated. Add cherry tomatoes if you wish.
6. Serve immediately, garnished with additional Parmesan cheese if desired.
2. Whole Wheat Spaghetti with Marinara Sauce
In fact, I feel that whole wheat spaghetti adds earthiness and wholesomeness to a plain old “tomato” sauce. Mine is usually made with fresh tomatoes, garlic and olive oil.
I love to add oregano and basil. Sometimes it is hot and spicy with a few grinds of crushed red pepper.
Ingredients
Whole wheat spaghetti (12 ounces)
Olive oil (2 tablespoons)
Onion, finely chopped (1 small)
Garlic cloves, minced (3 cloves)
Canned crushed tomatoes (28 ounces)
Dried oregano (1 teaspoon)
Dried basil (1 teaspoon)
Red pepper flakes (optional, 1/4 teaspoon)
Salt (to taste)
Black pepper (to taste)
Fresh basil, chopped (for garnish)
Instructions
1. Cook your whole wheat spaghetti in a large pot of salted boiling water per the package instructions. Drain and set aside.
2. In a large skillet, heat the olive oil over medium heat. Sauté the chopped onions until they’re translucent, about 5 minutes.
3. Stir in the minced garlic, and sauté 1 to 2 minutes. Don’t let the garlic burn.
4. Mix in the chopped tomatoes, oregano, basil and red pepper flakes (if using) and salt and black pepper to taste.
5. Allow the sauce to reduce and thicken, about 15-20 minutes, stirring every now and then, until it has coated the back of a freshly-dipped spoon.
6. Drain the spaghetti, toss it with the marinara sauce until thoroughly coated, and serve hot, garnished with chopped fresh basil.
3. Quinoa Pasta Salad
This is a really nice healthy meal – one that I like to make with fresh cherry tomatoes, cucumbers and bell peppers. I love adding black olives, red onion and feta to it.
I finish my meal with a drizzle of olive oil and a squeeze of lemon and I have a wonderful colorful and refreshing meal.
Ingredients
8 ounces quinoa pasta
4 Ounces Quinoa
1 cup cherry tomatoes, halved
1 cucumber, diced
1 red bell pepper, diced
1/4 cup red onion, finely chopped
1/2 cup kalamata olives, pitted and sliced
1/4 cup feta cheese, crumbled
1/4 cup fresh parsley, chopped
3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
Salt and pepper to taste
Instructions
1. Follow the package directions to cook the quinoa pasta, then drain and cool under cool running water. I also like to add Quinoa (not just Quinoa pasta)
2. Toss the cherry tomatoes, cucumber, red bell pepper, red onion, olives, feta and parsley in a large bowl.
3. In a small bowl, whisk together the olive oil with the lemon juice, oregano, salt, and pepper to make the dressing.
4. Spoon the cooled quinoa pasta into the bowl with the vegetables and stir gently to combine.
5. Add the dressing to the pasta salad and toss until well incorporated.
6. Place the salad in the refrigerator to chill for at least 30 minutes before serving to allow for the flavours to marry.
4. Brown Rice Penne with Roasted Vegetables
My favorite quick pasta dish is a very healthy option. I have red peppers, zucchini, which I cook together with garlic.
I think it all goes very well with fresh basil and some extra virgin olive oil.
Ingredients
8 ounces brown rice penne pasta
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 zucchini, sliced
1 red onion, sliced
2 tablespoons olive oil
2 cloves garlic, minced
Salt and pepper to taste
1 teaspoon dried Italian herbs (such as basil, oregano, thyme)
1 tablespoon balsamic vinegar
Fresh basil leaves for garnish (optional)
Grated Parmesan cheese for serving (optional)
Instructions
1. Preheat your oven to 400°F (200°C).
2. Toss the bell peppers, zucchini, and red onion with the olive oil, minced garlic, salt and pepper, Italian herbs, and place them on a baking sheet.
3. Roast the vegetables for 20-25 minutes in the preheated oven, turning once or twice, until tender and lightly blackened.
4. As the veggies roast, cook the brown rice penne in salted water according to the package instructions. Drain and set aside.
5. Pour the roasted vegetables, the cooked pasta and the balsamic vinegar into a large serving bowl and gently stir to combine.
6. Serve warm, garnished with fresh basil leaves and grated Parmesan cheese if desired.
5. Spaghetti Squash Primavera
This is one of my favorite light but nutrition packed dishes. It is so refreshing, delicious and easy to cook.
My version includes a selection of bell peppers, yellow squash and zucchini, always supported by garlic and olive oil, and, at the end, a little Parmesan.
Ingredients
1 large squash
2 tablespoons olive oil
1 cup cherry tomatoes, halved
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 small zucchini, sliced
1 small yellow squash, sliced
2 cloves garlic, minced
Salt and pepper, to taste
1 teaspoon Italian seasoning
1/4 cup grated Parmesan cheese
Fresh basil leaves, for garnish
Instructions
1. Preheat the oven to 400°F (200°C). Cut the squash in half lengthwise, scoop out the seeds, brush the insides with 1 tablespoon of olive oil, and season with salt and pepper. Place cut side down on a baking sheet and roast for 40-45 minutes, until tender.
2. While the squash is roasting, heat the remaining 1 tablespoon olive oil in a large pan over medium heat. Add the garlic and sauté until fragrant about 1 minute.
3. Heat a large skillet over medium heat and coat it with cooking spray. Then add the cherry tomatoes, sliced bell peppers, diced zucchini and sliced yellow squash. Season with salt, pepper and Italian seasoning, and then cook for about 7 minutes, stirring about halfway through, until the vegetables are softened to the desired level of crispness.
4. Once the squash is cooked through, When cool to the touch, use a fork to scrape and fluff the strands from the sides of the squash.. Toss in the cooked vegetables.
5. Sprinkle with Parmesan and toss to coat. Garnish with the fresh basil leaves before serving.
6. Lentil Pasta with Spinach and Garlic
This dish is great for when you’re craving something hearty and nourishing. The lentil pasta is chewy and filling, the spinach is bright green and the garlic is super-smelly.
It feels like I’m making art when I cook this. I finish it with a drizzle of olive oil and some freshly grated Parmesan.
Ingredients
8 ounces lentil pasta
2 tablespoons olive oil
3 cloves garlic, minced
5 ounces fresh spinach
1/4 teaspoon red pepper flakes (optional)
Salt and black pepper to taste
1/4 cup grated Parmesan cheese (optional)
Juice of half a lemon
Instructions
1. Cook the lentil pasta according to package directions. Drain and set aside, reserving about 1/2 cup of the pasta cooking water.
2. In a large skillet, heat the olive oil over medium heat. When the oil is hot, add the minced garlic and sauté for about 1 minute until the garlic is fragrant but not yet browned; do not let it burn.
3. Put the spinach in the skillet and sauté until wilted, 2-3 minutes.
4. sprinkle in the red pepper flakes and season with salt and black pepper to taste.
5. Add the cooked pasta, toss and combine, and then use pasta cooking water a tablespoon at a time to bring the pasta to a silky consistency (if it’s too dry).
6. Remove from the heat and add the lemon juice; serve at once, garnished with Parmesan if you wish.
7. Chickpea Pasta with Tomato and Basil
I really like pasta, especially good pasta that is healthy too. If I need my vegetables, I just add ripe tomatoes and fragrant basil to some hearty chickpea pasta, plus some olive oil and freshly minced garlic.
Yummy.
Ingredients
8 ounces chickpea pasta
2 tablespoons olive oil
3 cloves garlic, minced
1 pint cherry tomatoes, halved
Salt and pepper to taste
1/4 teaspoon red pepper flakes (optional)
1/4 cup fresh basil leaves, torn
2 tablespoons grated Parmesan cheese (optional)
Instructions
1. Boil the chickpea pasta according to package instructions until al dente, then drain and set aside with 1/2 cup of the pasta water.
2. Heat the oil in a larger skillet over medium heat. Add the minced garlic and sauté for 1 minute, until fragrant.
3. Put the cherry tomatoes in the skillet and sprinkle with salt, pepper, and red pepper flakes if using. Cook for 5-7 minutes, stirring occasionally, until the tomatoes are soft and slightly blistered.
4. Transfer the cooked pasta into the skillet, tossing it into the tomato mixture. If the pasta looks dry, drizzle in some of the reserved pasta water until it tastes just right.
5. Remove from heat and stir in the fresh basil leaves.
6. Serve immediately, topped with grated Parmesan cheese if desired.
8. Buckwheat Soba Noodles with Ginger Soy Dressing
There’s something deeply satisfying about a salad that can be made with very few fresh, whole ingredients, and dressing it with a zingy simple ginger soy dressing made with fresh ginger, soy sauce and some added sesame oil. Mine is never complete without a good scattering of chopped scallions and a sprinkle of sesame seeds.
Ingredients
8 ounces soba noodles
3 tablespoons soy sauce
2 tablespoons rice vinegar
1 tablespoon sesame oil
1 tablespoon grated fresh ginger
1 teaspoon honey or sugar
1 tablespoon toasted sesame seeds
1 small cucumber, julienned
2 green onions, thinly sliced
Optional: 1 small carrot, julienned
Optional: chopped fresh cilantro for garnish
Instructions
1. Cook the soba noodles in boiling water according to the package instructions. Drain and rinse under cold water to stop the cooking process. Set aside.
2. Whisk the soy sauce, rice vinegar, sesame oil, grated ginger and honey together in a small bowl to make the dressing.
3. In a large bowl, combine the cooked soba noodles, toasted sesame seeds, julienned cucumber, chopped green onions and optionally julienned carrot.
4. Toss the ginger soy dressing with the noodle mixture until all ingredients are well coated.
5. Serve immediately, with fresh cilantro as a garnish if desired. The noodles can also be served cold, after chilling in the refrigerator.
9. Cauliflower Alfredo with Fusilli
Every once in awhile I make a sauce that’s thick, creamy, and comforting, healthy, and still filling. It has lots of flavor, and I almost always start with fresh cauliflower.
I throw in a clove of garlic and a pinch of nutmeg, because I think it all goes better together. The sauce is a pure, dairy-free indulgence, thanks to the unbeatable (and unbelievable) combo of nutritional yeast and almond milk.
Ingredients
1 head of cauliflower, chopped into florets
1 tablespoon olive oil
2 cloves garlic, minced
1 cup vegetable broth
1 cup unsweetened almond milk
1/4 cup nutritional yeast
Salt and pepper to taste
1/4 teaspoon nutmeg
12 ounces fusilli pasta
Fresh parsley, chopped (for garnish)
Lemon zest (optional)
Instructions
1. Cook fusilli pasta until al dente, according to the package instructions, and drain; reserve.
2. In a large saucepan, warm olive oil over medium heat. Add garlic and stir until fragrant.
3) Add the cauliflower florets and vegetable broth to the pot. Cover and cook until cauliflower is tender, about 10 minutes.
4. Blend the cauliflower mixture in a standard blender with almond milk, nutritional yeast, salt, pepper and nutmeg until smooth.
5. Return the cauliflower sauce to the pot. Add the cooked pasta, mixing well to coat the fusilli.
6. Serve warm, garnished with fresh parsley and lemon zest if desired.
10. Black Bean Spaghetti with Avocado Sauce
When creating health-enhancing recipes that taste amazing, I often start with this terrific combination of foods: protein-packed, creamy black beans join forces with creamy avocado – then I add fresh lime juice, fresh garlic and cilantro.
Ingredients
8 ounces black bean spaghetti
2 ripe avocados, peeled and pitted
1 cup fresh basil leaves
2 tablespoons freshly squeezed lime juice
3 tablespoons olive oil
2 cloves garlic, minced
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup cherry tomatoes, halved
Optional: chopped cilantro and red pepper flakes for garnish
Instructions
1. Cook the black bean spaghetti according to the package instructions and drain.
2. Heat the garlic infused oil in a pan. Add the broccoli, onions and kale, sauté lightly, and season with salt and pepper. Sauté until the broccoli becomes slightly soft.
3. Add the sautéed vegetables to the pasta and mix. Serve hot.
2. Make the sauce by processing, in a food processor, the avocados, basil leaves, lime juice, olive oil, garlic, salt and pepper until creamy.
3. In a large mixing bowl, mix the cooked spaghetti with the avocado sauce. Toss until the pasta is well coated.
4. Gently fold in the cherry tomatoes into the pasta.
5. Serve immediately, garnished with chopped cilantro and red pepper flakes if desired.
11. Shirataki Noodles with Sesame and Edamame
I didn’t mind this combo of flavors and textures at all. The shirataki provides a light and delicious base, while the sesame adds a nutty aroma, and the edamame is as fresh and green as a bean can be.
With the help of some ginger, sesame oil, and scallions, this dish is definitely a successful one.
Ingredients
Shirataki noodles (1 package, rinsed and drained)
Edamame (shelled, 1 cup)
Sesame oil (1 tablespoon)
Soy sauce (2 tablespoons)
Rice vinegar (1 tablespoon)
Ginger (fresh, grated, 1 teaspoon)
Garlic (minced, 2 cloves)
Green onions (sliced, 2 stalks)
Sesame seeds (1 tablespoon)
Red pepper flakes (optional, to taste)
Instructions
1. Rinse shirataki noodles under cold water and boil for 2-3 minutes. Drain and pat dry with paper towels.
2. Heat sesame oil in a large skillet over medium heat and add the garlic and ginger. Cook 1 minute until fragrant.
3. Put the edamame in the skillet with the onion and peppers and cook for another 3–4 minutes until everything is warmed through.
4. Add the noodles, soy and rice vinegar to the pan and toss to coat. Cook for 2-3 minutes more, until noodles are hot.
5. Remove from heat and stir in the sliced green onions and sesame seeds. Add red pepper flakes to taste, if using.
6. Eat while still warm, sprinkled with more sesame seeds or green onions if you like, and enjoy an incredibly healthy low-carb meal.
12. Kamut Pasta with Kale and Lemon
I love a healthy dish with fun flavors. This pasta is a mixture of Kamut, an ancient wheat with a great chew, and fresh kale for earthy depth.
Lemon adds a spicy tang to the garlic and olive oil.
Ingredients
12 oz kamut pasta
2 tablespoons olive oil
2 cloves garlic, minced
1 bunch kale, stems removed and leaves roughly chopped
Zest of 1 lemon
Juice of 1 lemon
Salt and pepper, to taste
Grated Parmesan cheese (optional)
Instructions
1. Cook the kamut pasta according to package directions until al dente. Reserve 1 cup of the pasta cooking water, then drain the pasta and set aside.
2. In a large sauté pan over medium heat, heat the olive oil. Add the minced garlic and cook for about a minute, until fragrant.
3. Add the chopped kale to the skillet along with a pinch of salt and pepper and cook 4-5 minutes, stirring occasionally, until the kale is slightly wilted.
4. Add the lemon zest and juice, then stir in the cooked pasta. Toss everything, drizzling in the reserved pasta water to help the sauce settle nicely on the pasta.
5. Add more salt and pepper to taste. Serve hot, garnishing with grated Parmesan cheese, if desired.
13. Barley Pasta with Mushrooms and Thyme
This is a great recipe for me, because it’s both hearty and simple. When the flavors of earthy mushrooms pair with thyme and the barley pasta, it makes for an interesting combo.
I like to use mostly healthy ingredients like garlic, olive oil and a little Parmesan to bring it all together.
Ingredients
8 oz barley pasta
2 tablespoons olive oil
1 small onion, finely chopped
3 cloves garlic, minced
12 oz mushrooms, sliced (such as cremini or button)
1 teaspoon fresh thyme leaves
1/4 cup dry white wine (optional)
Salt and freshly ground black pepper, to taste
1/4 cup grated Parmesan cheese
Fresh parsley, for garnish
Instructions
1. Bring a large pot of water to a boil. Add the barley pasta and cook until al dente, following the package instructions. Drain and set aside.
2. Heat olive oil in a large skillet over medium heat. Add onion, cook until clear.
3. Stir in garlic and mushrooms until they are golden brown and soft.
4. Add the thyme and white wine, cook for a further 2-3 minutes, then reduce the wine slightly.
5. Return the cooked pasta back to the skillet and toss to coat. Season to taste with salt and pepper.
6. Sprinkle with Parmesan cheese and garnish with fresh parsley before serving.
14. Edamame Fettuccine with Mint and Peas
One of my favorite meals to prepare that seems ‘complete’ to me is edamame fettuccine, simply tossed with fresh mint, peas and garlic, and brightened with lemon zest and a shower of Parmesan cheese. The final produce is not only delicious, but fragrant and satisfying to the senses.
Ingredients
- 8 oz edamame fettuccine
- 1 cup fresh or frozen peas
- 1/4 cup fresh mint leaves, chopped
- 2 tablespoons olive oil
- 1 clove garlic, minced
- Salt and pepper, to taste
- 1/4 cup grated Parmesan cheese (optional)
- Lemon zest, for garnish
Instructions
1. Set water to boil and then cook the edamame fettuccine according to package instructions. With about 2 minutes of cooking time remaining for the fettuccine, toss the peas in with the boiling water. Drain and set aside.
2. Heat olive oil in a large skillet over a medium flame. Add garlic and sauté for about 1 minute until fragrant.
3. Transfer the cooked fettuccine and peas to the skillet. Toss to coat with the olive oil and garlic.
4. Add the chopped mint, and season with salt and pepper to taste.
5. If using, add in the grated Parmesan cheese and toss to combine.
6. Serve immediately, garnished with lemon zest for added freshness.
15. Red Lentil Rotini with Turmeric and Coconut
This combination of red lentil rotini, turmeric, and coconut is one that creates a hearty, tasty, wholesome pasta dish. It’s supplemented with garlic and ginger, boosting flavor, while basil and cilantro refresh the dish and are suitable all year round.
Ingredients
Red lentil rotini pasta (8 ounces)
Olive oil (2 tablespoons)
Onion, finely chopped (1 small)
Garlic cloves, minced (2 cloves)
Ground turmeric (1 teaspoon)
Coconut milk (1 cup)
Baby spinach (2 cups)
Salt (to taste)
Black pepper (to taste)
Lemon juice (1 tablespoon)
Fresh cilantro, chopped (for garnish)
Instructions
1.Prepare the red lentil rotini pasta according to package directions. Drain and reserve.
2. In a large skillet over medium heat, heat olive oil and add chopped onion. Sauté until translucent, 3-4 minutes.
3. Add the minced garlic and ground turmeric and cook for another minute until fragrant.
4. Bring to a simmer with the coconut milk. Add the baby spinach, stirring to wilt it. Season with salt and black pepper to taste.
5. Toss the cooked rotini in the skillet, stirring to coat the pasta in the sauce. Add the lemon juice.
6. Serve hot, garnished with chopped cilantro.
