8 Easy Healthy Pasta Recipes

You'll discover how these eight pasta recipes can transform your weeknight dinners into healthier, more satisfying meals. From Mediterranean whole wheat options to zesty zucchini noodles, each dish combines nutritious ingredients with classic comfort food appeal. Whether you're watching your calories or simply want to add more vegetables to your diet, these recipes offer practical solutions that don't sacrifice flavor. Let's explore how simple tweaks to traditional pasta dishes can create nutritious, restaurant-worthy meals right in your kitchen.

Mediterranean Whole Wheat Pasta With Chickpeas

Mediterranean cuisine combines wholesome ingredients with simple preparation methods, and this whole wheat pasta dish exemplifies that approach perfectly. The combination of protein-rich chickpeas, nutty whole wheat pasta, and classic Mediterranean flavors creates a nutritious and satisfying meal.

This recipe delivers a hearty vegetarian option that's both budget-friendly and packed with fiber and nutrients. The dish comes together quickly, making it ideal for busy weeknight dinners while still maintaining the authentic flavors of Mediterranean cooking.

Ingredients:

• 1 pound whole wheat penne pasta
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 4 tablespoons olive oil
• 4 cloves garlic, minced
• 1 medium onion, diced
• 2 cups cherry tomatoes, halved
• 2 cups fresh spinach
• 1 tablespoon dried oregano
• 1 teaspoon red pepper flakes
• 1/2 cup fresh basil, chopped
• 1/2 cup crumbled feta cheese
• Salt and black pepper to taste
• 1 lemon, juiced

Cook the pasta in a large pot of salted water according to package instructions until al dente. While the pasta cooks, heat olive oil in a large skillet over medium heat. Sauté the onion until translucent, then add garlic and cook for another minute. Add chickpeas, cherry tomatoes, oregano, and red pepper flakes, cooking until tomatoes begin to burst.

Once the pasta is ready, reserve 1 cup of pasta water before draining. Add the cooked pasta to the skillet with chickpea mixture, along with spinach and half the basil. Stir to combine, adding reserved pasta water as needed to create a light sauce. Season with salt, pepper, and lemon juice. Top with remaining basil and crumbled feta before serving.

For best results, avoid overcooking the pasta as whole wheat varieties can become mushy quickly. The dish can be made ahead and reheated, though you may need to add a splash of water or olive oil when reheating. Store leftovers in an airtight container in the refrigerator for up to 3 days, and consider adding fresh spinach and feta when serving leftovers to maintain optimal texture and flavor.

Zucchini Noodles With Turkey Meatballs

This light and nutritious take on traditional spaghetti and meatballs substitutes regular pasta with spiralized zucchini noodles, creating a low-carb alternative that's packed with vitamins and minerals. The turkey meatballs provide lean protein while maintaining the satisfying, hearty essence of the classic Italian dish.

The combination of fresh zucchini noodles with savory turkey meatballs creates a perfect balance of textures and flavors. This dish can be prepared in under 30 minutes, making it an ideal choice for busy weeknight dinners while still maintaining healthy eating goals.

• 1 pound ground turkey
• 4 medium zucchini
• 1/2 cup breadcrumbs
• 1 egg
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 cups marinara sauce
• 1/4 cup grated Parmesan cheese
• 2 tablespoons fresh parsley, chopped

Mix ground turkey, breadcrumbs, egg, half the minced garlic, oregano, basil, salt, and pepper in a bowl. Form into 1-inch meatballs. Heat olive oil in a large skillet over medium heat and cook meatballs for 8-10 minutes, turning occasionally until browned and cooked through. Add marinara sauce and simmer for 5 minutes.

While the meatballs are cooking, spiralize the zucchini into noodles. In a separate pan, sauté the remaining garlic in a bit of olive oil for 30 seconds, then add the zucchini noodles. Cook for 2-3 minutes until slightly tender but still firm. Serve the meatballs and sauce over the zucchini noodles, topped with Parmesan cheese and fresh parsley.

For best results, avoid overcooking the zucchini noodles as they can become watery and mushy. If you don't have a spiralizer, you can use a vegetable peeler to create ribbon-like noodles. The meatballs can be made ahead and frozen for up to three months, making meal prep more convenient.

Lemon Garlic Shrimp With Angel Hair

This light and refreshing pasta dish combines succulent shrimp with delicate angel hair pasta in a bright lemon-garlic sauce. Perfect for warm summer evenings or when you're craving something that feels both indulgent and healthy, this meal comes together in just about 20 minutes.

The key to this dish's success lies in not overcooking either the shrimp or the pasta. Angel hair pasta cooks extremely quickly, and the shrimp needs just a few minutes to turn pink and tender. The garlic and lemon create a fragrant sauce that coats each strand of pasta perfectly without feeling heavy.

• 8 oz angel hair pasta
• 1 lb large shrimp, peeled and deveined
• 4 cloves garlic, minced
• 2 lemons (juice and zest)
• 1/4 cup olive oil
• 1/4 cup fresh parsley, chopped
• 1/2 teaspoon red pepper flakes
• Salt and black pepper to taste
• 2 tablespoons butter
• 1/4 cup pasta water (reserved)

Bring a large pot of salted water to boil and cook angel hair pasta according to package instructions, usually 3-4 minutes. While the pasta cooks, heat olive oil in a large skillet over medium-high heat. Add garlic and red pepper flakes, cooking until fragrant, about 30 seconds. Add shrimp to the pan and cook until pink and opaque, about 2-3 minutes per side.

Add butter to the pan and let it melt, then add lemon juice, zest, and a quarter cup of pasta water. Add the drained pasta to the skillet and toss everything together until well combined. Season with salt and black pepper, and finish by stirring in fresh parsley.

For best results, slightly undercook the pasta since it will continue cooking when added to the hot pan. If the sauce becomes too dry, add more pasta water a tablespoon at a time. The starch in the pasta water helps create a silky sauce that clings to the pasta. Store any leftovers in an airtight container in the refrigerator for up to two days, though this dish is best enjoyed fresh.

Creamy Butternut Squash Penne

Creamy butternut squash penne combines the natural sweetness of roasted squash with the comforting warmth of pasta. This vegetarian-friendly dish transforms simple ingredients into a velvety, nutritious sauce that coats each piece of penne perfectly, creating a satisfying meal that's both healthy and indulgent.

The key to this recipe's success lies in properly roasting the butternut squash to bring out its natural sugars and creamy texture. When blended with aromatic herbs and a touch of cream, the squash creates a sauce that rivals traditional cream-based alternatives while providing more nutrients and fewer calories.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 1 pound whole wheat penne pasta
• 3 tablespoons olive oil
• 4 cloves garlic, minced
• 1 medium onion, diced
• 1 cup vegetable broth
• 1/2 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 2 tablespoons fresh sage, chopped
• 1 teaspoon nutmeg
• Salt and pepper to taste
• Optional: toasted pine nuts for garnish

Preheat the oven to 400°F (200°C). Toss cubed butternut squash with 2 tablespoons olive oil, salt, and pepper, then spread on a baking sheet. Roast for 25-30 minutes until tender and slightly caramelized. Meanwhile, cook penne according to package instructions until al dente. In a large skillet, sauté onions and garlic in remaining olive oil until translucent.

Transfer the roasted squash to a blender with vegetable broth, cream, and nutmeg. Blend until smooth. Pour the sauce into the skillet with onions and garlic, stirring to combine. Add the cooked pasta, Parmesan cheese, and sage, tossing until well coated. Season with additional salt and pepper if needed.

For best results, ensure the butternut squash is cut into uniformly sized cubes for even roasting. The sauce can be made ahead and stored in the refrigerator for up to 3 days. If the sauce becomes too thick, thin it with additional vegetable broth or pasta cooking water. For a dairy-free version, substitute the heavy cream with coconut cream and use nutritional yeast instead of Parmesan cheese.

Spinach and Mushroom Whole Grain Rotini

Spinach and mushroom whole grain rotini combines earthy flavors with nutrient-rich ingredients for a satisfying and wholesome meal. The combination of fresh spinach and mushrooms creates a perfect balance of textures while adding essential vitamins and minerals to this pasta dish.

This recipe takes approximately 30 minutes to prepare and serves 4 people. The whole grain rotini provides complex carbohydrates and fiber, making it a healthier alternative to regular pasta while maintaining a pleasant, chewy texture that holds up well with the vegetables.

Cook the rotini in a large pot of salted water according to package instructions until al dente. While the pasta cooks, heat olive oil in a large skillet over medium heat. Add mushrooms and cook for 5-7 minutes until they release their moisture and begin to brown. Add garlic and cook for another minute until fragrant.

Add spinach and vegetable broth to the skillet, cooking until the spinach wilts. Drain the pasta, reserving 1/2 cup of pasta water, and add it to the skillet with the vegetables. Toss everything together with salt, pepper, and Parmesan cheese, adding reserved pasta water as needed to create a light sauce. Finish with fresh thyme and red pepper flakes if desired.

For best results, avoid overcooking the pasta, as whole grain varieties can become mushy if cooked too long. The dish can be stored in an airtight container in the refrigerator for up to 3 days, though the texture is best when served fresh. Consider toasting pine nuts or walnuts to sprinkle on top for added crunch and nutrition.

• 12 oz whole grain rotini pasta
• 8 oz fresh mushrooms, sliced
• 6 cups fresh spinach
• 4 cloves garlic, minced
• 2 tablespoons olive oil
• 1/4 cup vegetable broth
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/3 cup grated Parmesan cheese
• 1 tablespoon fresh thyme
• 1/4 teaspoon red pepper flakes (optional)

Greek-Style Pasta Salad With Feta

Greek-Style Pasta Salad with Feta is a refreshing Mediterranean dish that combines the hearty texture of pasta with crisp vegetables and tangy feta cheese. The combination creates a perfect balance of flavors, making it an ideal choice for summer gatherings, picnics, or light meals throughout the year.

This versatile dish can be served either warm or cold, and it stores well in the refrigerator for several days. The olive oil-based dressing, enhanced with herbs and lemon juice, coats the pasta and vegetables while allowing each ingredient's natural flavors to shine through.

Ingredients:

• 1 pound rotini or penne pasta
• 2 cups cherry tomatoes, halved
• 1 large cucumber, diced
• 1 red onion, thinly sliced
• 1 red bell pepper, diced
• 1 cup kalamata olives, pitted
• 8 ounces feta cheese, crumbled
• 1/2 cup extra virgin olive oil
• 3 tablespoons red wine vinegar
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 tablespoon dried oregano
• Salt and black pepper to taste

Cook pasta in a large pot of salted water according to package directions until al dente. While the pasta cooks, whisk together olive oil, red wine vinegar, lemon juice, garlic, oregano, salt, and pepper in a large bowl to create the dressing. Drain the pasta and let it cool for 5 minutes, then transfer to the bowl with the dressing and toss to coat. Add the tomatoes, cucumber, red onion, bell pepper, and olives, tossing gently to combine. Finally, fold in the crumbled feta cheese, reserving some for garnish.

For best results, allow the salad to rest in the refrigerator for at least 30 minutes before serving to let the flavors meld together. The pasta will absorb some of the dressing, so consider making extra dressing to refresh the salad if serving it the next day. To prevent the cucumber from making the salad watery, you can salt it and let it drain in a colander for 15 minutes before adding it to the mixture.

Spicy Broccoli and Chicken Spaghetti

Spicy Broccoli and Chicken Spaghetti combines lean protein, vibrant vegetables, and whole grain pasta for a nutritious weeknight dinner. This dish delivers a perfect balance of heat from red pepper flakes and garlic, while maintaining the natural flavors of tender chicken and crisp broccoli.

The recipe takes approximately 30 minutes to prepare and yields 4 servings, making it an ideal choice for busy families or meal prep. The dish can be customized to your preferred spice level and works well with either regular or whole wheat spaghetti.

Ingredients:

• 12 oz whole wheat spaghetti
• 2 chicken breasts, cut into bite-sized pieces
• 4 cups fresh broccoli florets
• 4 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon red pepper flakes
• 1/2 cup chicken broth
• 1/4 cup grated Parmesan cheese
• Salt and black pepper to taste
• 2 tablespoons fresh parsley, chopped

Cook spaghetti according to package instructions in salted water until al dente. Meanwhile, heat olive oil in a large skillet over medium heat. Add chicken pieces and cook until golden brown, about 5-6 minutes. Add minced garlic and red pepper flakes, cooking for another minute until fragrant. Add broccoli florets and chicken broth, cover, and steam for 3-4 minutes until broccoli is tender-crisp.

Drain the pasta, reserving 1/2 cup of pasta water. Add the cooked pasta to the skillet with chicken and broccoli, tossing to combine. If needed, add reserved pasta water to create a light sauce. Season with salt and black pepper, then top with Parmesan cheese and fresh parsley before serving.

For best results, avoid overcooking the broccoli as it should maintain its bright green color and slight crunch. The dish can be stored in an airtight container for up to 3 days in the refrigerator, though the pasta may absorb more liquid during storage. When reheating, add a splash of chicken broth or water to maintain moisture.

One-Pot Vegetable Primavera

One-Pot Vegetable Primavera combines the convenience of a single cooking vessel with the vibrant flavors of fresh seasonal vegetables and perfectly cooked pasta. This lighter version of the classic Italian dish maintains all the satisfaction of traditional pasta primavera while reducing cleanup time and maximizing nutritional value.

This recipe transforms simple ingredients into a restaurant-worthy meal in under 30 minutes, making it ideal for busy weeknights or casual entertaining. The vegetables cook alongside the pasta, creating a naturally creamy sauce from the pasta's starch, while herbs and garlic provide aromatic depth.

• 8 oz whole wheat penne pasta
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 yellow squash, sliced
• 1 cup cherry tomatoes, halved
• 2 carrots, julienned
• 4 cloves garlic, minced
• 1 tablespoon olive oil
• 4 cups vegetable broth
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 cup grated Parmesan cheese
• Salt and pepper to taste
• Fresh basil leaves for garnish

Add olive oil to a large pot over medium heat and sauté garlic until fragrant. Pour in the vegetable broth and bring to a boil. Add pasta and harder vegetables (carrots and broccoli) first, cooking for 5 minutes. Add remaining vegetables and herbs, continuing to cook until pasta is al dente and vegetables are tender-crisp, about 5-7 minutes more. The liquid will reduce to create a light sauce.

Remove from heat and stir in Parmesan cheese until melted. Season with salt and pepper to taste, and garnish with fresh basil leaves before serving.

For best results, cut vegetables in similar sizes to ensure even cooking. The pasta can be substituted with gluten-free alternatives, though cooking times may vary. Save some pasta water before draining if you prefer a thinner sauce, and adjust seasoning after adding the cheese as Parmesan adds saltiness to the dish.