An image collage featuring two scenes: a couple sharing a plate of spaghetti on a romantic date and a delicious bowl of pasta primavera filled with fresh vegetables like broccoli and red bell pepper.
If you’re a fan of pasta, it’s time to celebrate!
Despite years of being sidelined by popular low-carb diets, nutrition experts assert that pasta can still be a vital part of your daily meals.
“Pasta can certainly fit into a healthy diet,” said Stephanie Schiff, a registered dietitian nutritionist from Northwell Huntington Hospital. “You can enjoy it every day if you wish.”
Pasta can be a nutritious staple in your meals, especially when you choose options rich in nutrients, according to dietitians. Tamani C/peopleimages.com – stock.adobe.com
However, it’s important to avoid filling your plate with cheesy lasagna every night.
When consumed, simple carbohydrates from refined pasta convert into sugar in your body. This quick release of glucose can cause rapid spikes in blood sugar levels.
“Without pairing pasta with sufficient protein and fiber, you’ll experience sharp, fast spikes in blood sugar, followed by crashes that leave you feeling hungry again soon after,” Schiff cautioned. “This can also lead to fatigue.”
Consistently consuming excess pasta without balancing it with other essential nutrients may lead to various health problems, including weight gain, digestive issues, metabolic syndrome, and a heightened risk of chronic diseases.
Fortunately, Schiff offers simple adjustments that can make pasta dishes healthier while remaining satisfying. Here are three of her recommended recipes that can seamlessly integrate into your meal plans without derailing your nutritional goals, along with easy methods to enhance your favorite pasta dishes.
Pasta Primavera
“This dish is incredibly healthy, packed with fiber and antioxidants, and it’s both colorful and delicious,” Schiff shared. “Feel free to change the vegetables according to your preferences or based on what you have available in your kitchen.”
Pasta primavera becomes a balanced meal when loaded with fresh vegetables. annie1961 – stock.adobe.com
Ingredients (serves four):
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1 cup bell peppers, sliced
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1 cup cherry tomatoes, halved
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¼ cup reserved pasta water
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Optional: fresh basil or parsley, and ¼ cup grated Parmesan cheese
Instructions
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Cook pasta in boiling, salted water as per package instructions.
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Sauté garlic in olive oil for one minute until fragrant.
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Add broccoli, zucchini, and peppers; cook for 5–7 minutes until tender.
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Toss in cherry tomatoes; cook for an additional 1-2 minutes.
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Incorporate pasta, lemon juice, and reserved pasta water; mix thoroughly.
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Season and garnish with herbs and Parmesan if desired.
Mediterranean Chickpea Pasta
“I enjoy incorporating beans or peas in pasta dishes,” Schiff noted. “They contribute additional protein and fiber, slowing digestion and keeping you satisfied for longer.”
Pasta made from chickpeas or lentils offers additional fiber and protein per serving. nata_vkusidey – stock.adobe.com
Ingredients (serves four):
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8 oz whole wheat pasta (or legume-based pasta)
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1 (15 oz) can chickpeas, drained and rinsed
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3 cups fresh spinach (or 1 cup frozen, thawed)
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1 cup cherry tomatoes, halved
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¼ cup reserved pasta water
Optional: ¼ cup feta cheese
Instructions
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Cook pasta in boiling, salted water according to package directions.
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Sauté garlic in olive oil for one minute until fragrant.
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Add chickpeas, spinach, and tomatoes; cook until spinach is wilted and tomatoes are softened.
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Combine everything with pasta, lemon juice, and reserved pasta water.
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Top with feta for a creamy and salty finish.
Pasta with Simple Tomato Sauce
“This dish allows you to control the sodium and sugar levels and can be adjusted to your preference,” Schiff explained.
“For added protein and creaminess, mix in a generous tablespoon of low-fat ricotta cheese when serving, and consider pairing it with turkey meatballs for even more protein,” she suggested. “Including a side of broccoli or spinach can also boost the fiber content.”
Combining pasta with protein and vegetables helps you feel full longer after meals. Edalin – stock.adobe.com
Ingredients (makes ~4 cups / 8 servings):
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3 to 4 cloves garlic, minced
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1 (28 oz) can crushed tomatoes (no salt added)
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1 (14 oz) can diced or crushed tomatoes
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½ tsp red pepper flakes (optional)
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1–2 tsp balsamic vinegar (or a pinch of sugar, optional)
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¼ cup fresh basil, chopped (or 1 tsp dried)
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Salt to taste (or skip entirely)
Instructions
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Sauté garlic (and red pepper flakes if desired) in olive oil for one minute until fragrant.
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Pour in the tomatoes, oregano, and black pepper; let simmer for 15–20 minutes.
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Finish with balsamic vinegar and basil.
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Serve over your choice of pasta.
Pasta Tips
If your go-to recipe didn’t make the cut, there are still easy adjustments you can implement to enhance its nutritional value.
Schiff suggests opting for whole wheat pasta whenever possible, as the added fiber can help you feel full longer and may mitigate blood sugar spikes compared to refined pasta options. You might also consider pastas made from chickpeas or lentils, which provide additional fiber and protein per serving.
While preparing pasta, aim for al dente; this cooking method helps you feel full faster and may result in better digestion of starches.
When serving, switch from a bowl to a plate and aim to build your meal using this simple formula: one-quarter protein, half vegetables, and the remaining portion pasta—always starting with greens.
“The fiber from vegetables will slow the absorption of carbs from the pasta,” Schiff noted. “This will help you feel satisfied more quickly while allowing you to enjoy the pasta you love.”
If your recipe calls for chicken broth, it’s wise to choose low-sodium or no-salt-added versions, seasoning to your liking as needed.
“Most commercial chicken broths contain excessive sodium, which can be unhealthy for those with high blood pressure or other cardiovascular concerns,” Schiff advised.
