Introduction

If you’ve been craving pasta but don’t want to load up on heavy sauces or calorie-dense ingredients, you’re in the right place. Pasta doesn’t have to be the enemy of a healthy diet—it’s all about how you make it.

In fact, with the right ingredients and clever flavor combos, you can enjoy a satisfying, comforting pasta dish for less than 300 calories per serving. Yup… you can totally enjoy a bowl of spaghetti guilt-free!

Whether you’re watching your calories, maintaining a fitness routine, or simply love light and fresh meals, these low-calorie pasta ideas will fit perfectly into your week.

Let’s dig into these delicious and diet-friendly pasta recipes!

10 Low Calorie Pasta Recipes Under 300 Calories

Below are healthy, filling, and flavorful pasta dishes—each coming in under 300 calories per serving.

1. Lemon Garlic Spaghetti (Approx. 280 Calories)

A bright, refreshing pasta that tastes restaurant-worthy but uses minimal ingredients.

Why it’s low-calorie:
✔ Light olive oil
✔ No heavy cream
✔ Lemon adds flavor without calories

Ingredients:

• Whole-wheat spaghetti
• Garlic
• Lemon juice + zest
• Olive oil (1 tsp)
• Parsley
• Salt & pepper

Great for: Quick lunches, light dinners, meal prep.

2. Tomato Basil Penne (Approx. 250 Calories)

A classic Italian combo that never fails—fresh, tangy, and comforting.

What keeps it light:
✔ Fresh tomatoes instead of sauce
✔ No cheese overload

Ingredients:

• Penne pasta
• Diced tomatoes
• Basil
• Garlic
• A drizzle of olive oil

Pro tip: Add crushed red pepper for a little heat.

3. Veggie Zoodle Pasta (Approx. 180 Calories)

A half-pasta, half-zucchini noodle bowl that feels hearty without the carbs.

What makes it ultra-low-cal:
✔ Zoodles reduce calories
✔ Light marinara

Ingredients:

• Half zoodles, half spaghetti
• Light marinara
• Mushrooms, bell peppers, spinach

Perfect for: Weight-loss meals.

4. Skinny Alfredo Fettuccine (Approx. 290 Calories)

Creamy Alfredo… but healthier! Yes, it’s possible.

What makes it healthier:
✔ Greek yogurt instead of cream
✔ Low-fat milk

Ingredients:

• Fettuccine
• Garlic
• Parmesan (1–2 tbsp)
• Greek yogurt
• Milk
• Salt and pepper

It’s creamy, comforting, and way lighter than the original.

5. Spinach & Garlic Angel Hair (Approx. 230 Calories)

A quick sauté of spinach and garlic transforms angel hair into a fresh, airy meal.

Ingredients:

• Angel hair pasta
• Fresh spinach
• Garlic
• 1 tsp olive oil
• Lemon juice

This one’s super simple and super tasty.

6. Mushroom & Herb Orzo (Approx. 270 Calories)

A risotto-like dish using orzo—but with lower calories and faster cook time.

Ingredients:

• Orzo
• Mushrooms
• Thyme
• Onion
• Vegetable broth

Why it works: Orzo absorbs flavor beautifully without extra fat.

7. Pesto Pea Pasta (Approx. 260 Calories)

A fun twist on pesto that uses peas to lower calories and increase creaminess.

Ingredients:

• Fusilli
• Blended peas + basil
• 1 tsp olive oil
• Garlic
• Lemon

It’s light, green, and delicious.

8. Chili Garlic Ramen Noodles (Approx. 200 Calories)

Low-calorie ramen? Yes! Use baked ramen noodles (no seasoning packet) for a simple, spicy bowl.

Ingredients:

• Ramen noodles
• Chili flakes
• Garlic
• Soy sauce (1 tsp)
• Green onions

Simple, bold flavors without the heaviness.

9. Broccoli Parmesan Bowties (Approx. 240 Calories)

A family-friendly, veggie-packed pasta that feels hearty.

Ingredients:

• Bowtie pasta
• Steamed broccoli
• 1 tbsp grated parmesan
• Olive oil (½ tsp)
• Garlic powder

Low-calorie, cheesy, and super satisfying.

10. Creamy Tomato Cottage Cheese Pasta (Approx. 250 Calories)

Blending cottage cheese with tomato sauce makes a protein-packed, low-calorie creamy sauce.

Ingredients:

• Cottage cheese
• Light marinara
• Your favorite pasta
• Basil

Bonus: High protein + low calorie = perfect balanced meal.

Tips for Making Any Pasta Recipe Low-Calorie

1. Choose lighter noodles

• Whole-wheat pasta
• Chickpea pasta
• Zoodles
• Shirataki noodles

2. Reduce oil

Use 1 teaspoon instead of multiple tablespoons.

3. Add more vegetables

They increase volume and fiber without extra calories.

4. Swap cream for lighter options

• Greek yogurt
• Low-fat milk
• Cottage cheese

5. Watch toppings

Cheese can skyrocket calories—keep it to 1–2 tablespoons.

FAQ: Low-Calorie Pasta Recipes

1. Can I eat pasta and still lose weight?

Yes! Portion control, lean ingredients, and veggie additions make pasta weight-loss-friendly.

2. What pasta shapes are best for low-calorie meals?

Thin noodles like angel hair or options like zoodles, whole-wheat spaghetti, and shirataki are great.

3. How can I make pasta filling without extra calories?

Add volume with veggies: spinach, broccoli, mushrooms, peppers, zucchini, or tomatoes.

4. Is whole-wheat pasta lower in calories?

Not necessarily, but it’s higher in fiber, which keeps you full longer—perfect for lighter meals.

5. What sauces are lowest in calories?

• Tomato-based sauces
• Light pesto
• Yogurt or cottage cheese blends
• Lemon and olive oil