For those passionate about pasta, there’s great news ahead!
Despite its often overshadowed status in the face of popular low-carb diets, nutrition experts agree that pasta can still play a vibrant and nutritious part in your daily meals.
“Pasta can definitely be part of a healthy diet,” said Stephanie Schiff, a registered dietitian nutritionist at Northwell Huntington Hospital. “You can enjoy it every day if you’d like.”
However, this doesn’t mean you should indulge in a cheesy lasagna every night.
Schiff explains that simple carbohydrates, like refined pasta, are converted into sugar by the body. This rapid glucose surge can lead to spikes in blood sugar.
“Without pairing pasta with sufficient protein and fiber, these spikes will be sharp and quick, followed by a downturn in energy,” she explained. “This can leave you feeling hungry and fatigued soon after.”
Over time, excessive pasta consumption without adequate nutrition can lead to various health concerns, such as weight gain, digestive issues, metabolic syndrome, and increased risk of chronic diseases.
Fortunately, Schiff offers some straightforward adjustments to incorporate pasta healthily and satisfyingly into your meal rotation.
She recommends three delicious dishes that can seamlessly fit into your diet while keeping your health goals intact, along with simple modifications to enhance your favorite recipes.
Pasta Primavera
“This recipe is nutritious, packed with fiber and antioxidants, and is both colorful and delicious,” Schiff noted. “Feel free to swap in vegetables based on your preferences, what you have on hand, or what’s on sale.”
Ingredients (serves four):
- 8 oz whole wheat pasta (or chickpea/lentil pasta)
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1 cup broccoli florets
- 1 cup zucchini, sliced
- 1 cup bell peppers, sliced
- 1 cup cherry tomatoes, halved
- ¼ cup reserved pasta water
- 1 tbsp lemon juice
- Salt and pepper to taste
- Optional: fresh basil or parsley, and ¼ cup grated Parmesan cheese
Instructions
- Cook the pasta in boiling, salted water as per package instructions.
- Sauté garlic in olive oil for 1 minute until fragrant.
- Add the broccoli, zucchini, and bell peppers; cook for 5–7 minutes until tender.
- Toss in the cherry tomatoes; cook for an additional 1-2 minutes.
- Combine with pasta, lemon juice, and reserved pasta water; mix well.
- Season and garnish with herbs and Parmesan, if desired.
Mediterranean Chickpea Pasta
“I love incorporating beans or peas into pasta dishes,” Schiff shared. “They boost the protein and fiber content, slowing digestion and keeping you full longer.”
Ingredients (serves four):
- 8 oz whole wheat pasta (or legume-based pasta)
- 1 tbsp olive oil
- 3 cloves garlic, minced
- 1 (15 oz) can chickpeas, drained and rinsed
- 3 cups fresh spinach (or 1 cup frozen, thawed)
- 1 cup cherry tomatoes, halved
- ¼ cup reserved pasta water
- 1 tbsp lemon juice
- Optional: ¼ cup feta cheese
Instructions
- Cook the pasta in boiling, salted water according to package directions.
- Sauté garlic in olive oil for 1 minute until fragrant.
- Add chickpeas, spinach, and tomatoes; cook until spinach wilts and tomatoes soften.
- Toss everything together with pasta, lemon juice, and pasta water.
- Top with feta for added creaminess and flavor.
Pasta with Simple Tomato Sauce
“You have control over the sodium and sugar levels in this dish, or you can omit them entirely,” Schiff explained.
“Consider adding a generous tablespoon of low-fat ricotta cheese for extra protein and creaminess, or serve with turkey meatballs for an even heartier meal. Pair it with a side of broccoli or spinach for more fiber,” she suggested.
Ingredients (makes ~4 cups / 8 servings):
- 2 tbsp olive oil
- 3 to 4 cloves garlic, minced
- 1 (28 oz) can crushed tomatoes (no salt added)
- 1 (14 oz) can diced or crushed tomatoes
- 1 tsp dried oregano
- ½ tsp red pepper flakes (optional)
- ½ tsp black pepper
- 1–2 tsp balsamic vinegar (or a pinch of sugar, optional)
- ¼ cup fresh basil, chopped (or 1 tsp dried)
- Salt to taste (or skip entirely)
- 16 oz whole wheat pasta
Instructions
- Sauté garlic (and red pepper flakes, if using) in olive oil for 1 minute until fragrant.
- Add tomatoes, oregano, and black pepper; let simmer for 15–20 minutes.
- Finish with balsamic vinegar and basil.
- Serve over your choice of pasta.
Pasta Tips
If your favorite dish wasn’t featured, there are still simple ways to make it healthier.
Schiff recommends opting for whole wheat pasta when possible, as it contains more fiber that helps you feel fuller and can mitigate blood sugar spikes compared to refined pasta. Alternatives made from chickpeas or lentils are also great choices, offering additional fiber and protein.
When cooking, aim for al dente. Schiff suggests this method may help you feel satisfied more quickly and can mean that some starch is less fully digested.
When serving, avoid using a bowl in favor of a plate. Build your meal using a simple formula: one quarter protein, half vegetables, and the rest pasta — always starting with your greens.
“The fiber in vegetables will slow the absorption of the pasta’s carbohydrates,” emphasized Schiff. “This way, you’ll feel fuller faster without feeling deprived of pasta.”
If your recipe calls for chicken broth, choose a low-sodium or no-salt-added variety, and adjust seasoning based on personal preference.
“Most chicken broth contains excess sodium, which is not ideal for those with high blood pressure or heart issues,” Schiff cautioned.
