37 Light Pasta Recipes with Big Flavor (2024)

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You can have your pasta and eat it, too. These light pasta recipes rely on fresh veggies and tangy sauces rather than heavy meat and cheese.

Lemon Chicken with Orzo

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Nutrition Facts

1-1/4 cups: 399 calories, 11g fat (2g saturated fat), 63mg cholesterol, 807mg sodium, 43g carbohydrate (2g sugars, 9g fiber), 32g protein. Diabetic Exchanges:3 lean meat, 2 starch, 1-1/2 fat, 1 vegetable.

Here’s a dish that’s light and summery but still filling. My kids love all the veggies…for real! If you like a lot of lemon, stir in an extra splash of lemon juice just before serving. —Shannon Humphrey, Hampton, Virginia

Grilled Jerk Shrimp Orzo Salad

Nutrition Facts
2 cups: 340 calories, 12g fat (2g saturated fat), 138mg cholesterol, 716mg sodium, 35g carbohydrate (6g sugars, 7g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.

The heat, seasonings and appearance of this colorful main-dish salad are perfect for summer—or any time of year that you want to summon memories of sunshine. —Eileen Budnyk, Palm Beach Gardens, Florida

Gingered Spaghetti Salad

Nutrition Facts
1-3/4 cups: 355 calories, 6g fat (1g saturated fat), 40mg cholesterol, 431mg sodium, 52g carbohydrate (8g sugars, 7g fiber), 26g protein.

We love this chilled chicken salad brimming with colorful veggies. Make it meatless by omitting the chicken and tossing in more edamame. —Cindy Heinbaugh, Aurora, Colorado

Asian Pork Linguine

Nutrition Facts
1 cup: 376 calories, 13g fat (3g saturated fat), 44mg cholesterol, 358mg sodium, 39g carbohydrate (9g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 2 fat.

Peanut butter, ginger and honey make an easy, authentic-tasting sauce for Asian pork and noodles. If I have fresh ginger on hand, I grate 1/4 teaspoon to use in place of the ground ginger. —Lisa Varner, El Paso, Texas

One-Pot Sausage and Basil Pasta

Nutrition Facts
1 cup: 332 calories, 6g fat (3g saturated fat), 37mg cholesterol, 862mg sodium, 49g carbohydrate (5g sugars, 3g fiber), 19g protein.

There’s nothing better than coming home and putting dinner on the table in 30 minutes. It’s easy to add different kinds of sausage or seasonings to make this sausage and basil pasta your own. —Erin Raatjes, New Lenox, Illinois

Nutrition Facts
2 cups: 318 calories, 13g fat (2g saturated fat), 7mg cholesterol, 661mg sodium, 39g carbohydrate (6g sugars, 7g fiber), 13g protein. Diabetic Exchanges: 2 starch, 2 fat, 1 vegetable, 1 lean meat.

With pasta salad, it’s easy to change up ingredients. We like to add grilled chicken and pine nuts, and sometimes we substitute black beans for the garbanzo beans. —Julie Kirkpatrick, Billings, Montana

Strawberry Pasta Salad

Nutrition Facts
2/3 cup (calculated without coconut): 153 calories, 6g fat (1g saturated fat), 1mg cholesterol, 96mg sodium, 21g carbohydrate (5g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 1 starch, 1 fat, 1/2 fruit.

Bow tie pasta with strawberries makes a refreshing salad, especially with a little chopped mint. I multiply it for brunches, potlucks, even tailgates. —Barbara Lento, Houston, Pennsylvania

Garlic-Lemon Shrimp Linguine

Nutrition Facts
1 serving: 387 calories, 12g fat (3g saturated fat), 146mg cholesterol, 239mg sodium, 43g carbohydrate (2g sugars, 2g fiber), 26g protein.

The Cheesecake Factory has an extensive menu, but I always seem to order their delicious fresh and citrusy Lemon Shrimp Linguine. I’d enjoyed it enough times that I was confident I could reproduce it to share with friends and family. Think I hit it spot on! When I have fresh basil from the garden I use that instead of parsley.

Nutrition Facts
1 cup: 329 calories, 9g fat (1g saturated fat), 42mg cholesterol, 449mg sodium, 38g carbohydrate (6g sugars, 3g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.

Stir-fries and busy nights are a match made in heaven. For a boost of vibrant color and freshness, I sometimes stir in chopped cilantro just before I serve it from the pan. —Nedra Schell, Fort Worth, Texas

Vegetarian Linguine

Nutrition Facts
1-1/2 cups: 260 calories, 13g fat (7g saturated fat), 25mg cholesterol, 444mg sodium, 26g carbohydrate (3g sugars, 2g fiber), 12g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat, 1 vegetable.

Looking for a tasty alternative to a meat-and-potatoes meal? Try this colorful pasta dish, which is the brainchild of my oldest son. It’s a stick-to-your-ribs meal that includes loads of fresh veggies as well as basil and provolone. —Jane Bone, Cape Coral, Florida

Light Linguine Carbonara

Nutrition Facts
1 cup: 349 calories, 7g fat (3g saturated fat), 62mg cholesterol, 366mg sodium, 53g carbohydrate (10g sugars, 3g fiber), 19g protein.

When we have to rush off at night, I make this speedy pasta with veggies and bacon. Serve with breadsticks or garlic toast, and dinner’s done. —Mary Jo Miller, Mansfield, Ohio

Gnocchi with White Beans

Nutrition Facts
1 cup: 307 calories, 6g fat (2g saturated fat), 13mg cholesterol, 789mg sodium, 50g carbohydrate (10g sugars, 6g fiber), 13g protein.

Here’s one of those no-fuss gnocchi recipes you can toss together and cook in one skillet. Ideal for a busy weeknight, it’s also good with crumbled Italian chicken sausage if you need to please meat lovers. —Julianne Meyers, Hinesville, Georgia

Nutrition Facts
1-1/3 cups: 358 calories, 10g fat (2g saturated fat), 51mg cholesterol, 681mg sodium, 40g carbohydrate (6g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 starch, 1 fat.

If you like a good stir-fry, this beef and spinach lo mein will definitely satisfy. I discovered the recipe at an international luncheon, and it's now a favorite go-to meal. —Denise Patterson, Bainbridge, Ohio

Nutrition Facts
1-1/3 cups (calculated without almonds): 273 calories, 9g fat (4g saturated fat), 32mg cholesterol, 333mg sodium, 37g carbohydrate (7g sugars, 3g fiber), 13g protein. Diabetic Exchanges: 2-1/2 starch, 2 medium-fat meat.

The sweet pear, salty sausage and creamy blue cheese are a wonderful combination in this dish. It tastes just like something you’d get at a great restaurant. —Debby Harden, Williamston, Michigan

Shrimp Orzo with Feta

Nutrition Facts
1 cup: 406 calories, 12g fat (3g saturated fat), 180mg cholesterol, 307mg sodium, 40g carbohydrate (2g sugars, 9g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat.

Tender, hearty and flavorful, this recipe is one of my favorites! Garlic and a splash of lemon add to the fresh taste and heart-healthy benefits of shrimp. —Sarah Hummel, Moon Township, Pennsylvania

Spinach-Basil Lasagna

Nutrition Facts
1 piece: 291 calories, 12g fat (6g saturated fat), 59mg cholesterol, 673mg sodium, 27g carbohydrate (10g sugars, 3g fiber), 18g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.

In the kitchen, my husband and I like to use classic ingredients in new ways. I came up with this lasagna one day and haven’t made another type since. We love it! —Charlotte Gehle, Brownstown, Michigan

Cauliflower Alfredo

Nutrition Facts
1-1/3 cups: 371 calories, 9g fat (3g saturated fat), 6mg cholesterol, 533mg sodium, 60g carbohydrate (5g sugars, 5g fiber), 16g protein.

My family loves this quick and healthy cauliflower Alfredo sauce on pasta. —Shelly Bevington, Hermiston, Oregon

Rigatoni Chard Toss

Nutrition Facts
3/4 cup: 159 calories, 4g fat (1g saturated fat), 3mg cholesterol, 291mg sodium, 24g carbohydrate (2g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.

I had to get my firefighter husband to eat more fruits and veggies to lower his cholesterol and triglycerides. Fresh chard and tomatoes add a lot of fiber and vitamins to our diets, but we love this recipe for the flavor. While he would never admit to eating “health food” around the firehouse, this dish is one of many that made his trips to the doctor much more pleasant! —Carolyn Kumpe, El Dorado, California

Rosemary Shrimp with Spaghetti

Nutrition Facts
1-1/2 cups: 349 calories, 7g fat (2g saturated fat), 142mg cholesterol, 366mg sodium, 46g carbohydrate (2g sugars, 8g fiber), 29g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1/2 fat.

I came up with this recipe on a busy weeknight when I was pressed for time. Now it’s my go-to dish whenever I need a quick, nutritious meal. Serve this with garlic bread so you can scoop every last bit of goodness off your plate! —Candace Havely, Sterling, Colorado

Garden Bow Tie Salad

Nutrition Facts
3/4 cup: 89 calories, 3g fat (0 saturated fat), 0 cholesterol, 296mg sodium, 14g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch, 1/2 fat.

Originally a vegetable dish, I added pasta to this salad for family gatherings and church potlucks. Try adding sliced mushrooms and diced tomatoes before serving. —Barbara Burks, Huntsville, Alabama

Zucchini Tomato Pasta

Nutrition Facts
1/2 cup sauce: 89 calories, 6g fat (2g saturated fat), 6mg cholesterol, 266mg sodium, 10g carbohydrate (6g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 2 vegetable, 1 fat.

I came up with this zucchini tomato pasta recipe after planting too many zucchini plants in our vegetable garden. My husband loved it the first time I served it and now we make it quite often.—Joy Turner, Amherst, Ohio

Spring Greek Pasta Salad

Nutrition Facts
3/4 cup (calculated without olives): 142 calories, 5g fat (1g saturated fat), 4mg cholesterol, 219mg sodium, 20g carbohydrate (3g sugars, 2g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1 fat.

For a light meal, we toss rotini pasta with cucumber, zucchini and sweet peppers. Make this cucumber pasta salad into a main dish by adding grilled chicken. —Christine Schenher, Exeter, California

Garden Vegetable Primavera

Nutrition Facts
1-1/4 cups: 283 calories, 5g fat (1g saturated fat), 85mg cholesterol, 209mg sodium, 41g carbohydrate (2g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 lean meat.

Although I enjoy this dish throughout the year, it’s even more special when I use my garden to supply the vegetables. A splash of white wine and a sprinkle of fresh basil really add flavor. I have also roasted the vegetables and mixed in chicken breasts with scrumptious results. —Carly Curtin, Ellicott City, Maryland

BLT Bow Tie Pasta Salad

Nutrition Facts
1-3/4 cups: 253 calories, 8g fat (2g saturated fat), 37mg cholesterol, 239mg sodium, 27g carbohydrate (4g sugars, 2g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.

This is one of our favorite cold pasta salad recipes. I first tried it at a family reunion, and it’s become one of my husband’s favorite dinners. Sometimes, we leave out the chicken and serve it as a side dish instead. —Jennifer Madsen, Rexburg, Idaho

Broccoli-Pork Stir-Fry with Noodles

Nutrition Facts
1 serving: 376 calories, 8g fat (2g saturated fat), 64mg cholesterol, 595mg sodium, 47g carbohydrate (4g sugars, 9g fiber), 35g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable, 1/2 fat.

I combined several recipes to come up with this dish that my family loves. It is not only quick and delicious but also healthy. I sometimes substitute boneless, skinless chicken breasts for the pork. —Joan Hallford, North Richland Hills, Texas

Vegetarian Black Bean Pasta

Nutrition Facts
1 piece: 348 calories, 10g fat (5g saturated fat), 52mg cholesterol, 690mg sodium, 33g carbohydrate (9g sugars, 4g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 starch, 1 fat.

This was something I created as a teenager, back when I was a vegetarian. Now that my daughter doesn’t eat meat, she asks for this dinner several times a week. —Ashlynn Azar, Beaverton, Oregon

Pesto Gnocchi

Nutrition Facts
1 cup: 327 calories, 9g fat (2g saturated fat), 8mg cholesterol, 682mg sodium, 52g carbohydrate (10g sugars, 4g fiber), 9g protein.

Perk up gnocchi and vegetables with a flavorful pesto sauce. If you don’t have pine nuts to top the pesto gnocchi, skip or substitute any nut you like. —Taste of Home Test Kitchen

Peanut Ginger Pasta

Nutrition Facts
2 cups: 365 calories, 13g fat (2g saturated fat), 0 cholesterol, 567mg sodium, 57g carbohydrate (6g sugars, 10g fiber), 14g protein.

To get that luscious taste of Thai cuisine, combine ginger, basil, lime and peanut butter in a sauce for linguine. It’s so good, we’ve never had leftovers. —Allil Binder, Spokane, Washington

Thai Chicken Pasta Salad

Nutrition Facts
1-1/2 cups: 400 calories, 12g fat (2g saturated fat), 27mg cholesterol, 298mg sodium, 51g carbohydrate (11g sugars, 9g fiber), 25g protein.

I combined several recipes to come up with my healthier twist on traditional pad thai. My version has only one-third the sodium of frozen versions you find in the store. —Beth Dauenhauer, Pueblo, Colorado

Sea Scallops and Fettuccine

Nutrition Facts
1 serving: 421 calories, 10g fat (2g saturated fat), 42mg cholesterol, 861mg sodium, 49g carbohydrate (4g sugars, 3g fiber), 30g protein.

This luscious and lemony pasta dish is so easy, it’s become one of our weekly meal mainstays. But it’s also elegant enough to serve to guests. —Donna Thompson, Laramie, Wyoming

Thai Chicken Pasta

Nutrition Facts
1 each: 409 calories, 10g fat (2g saturated fat), 54mg cholesterol, 474mg sodium, 46g carbohydrate (10g sugars, 6g fiber), 33g protein.

I try to buy fresh chicken when it’s on sale. I cook a big batch in the slow cooker, then cut it up and package it in small amounts suitable for recipes like this. When I want it, I just need to pull it out of the freezer and let it thaw. —Jeni Pittard, Canon, Georgia

Farmers Market Pasta

Nutrition Facts
2 cups: 338 calories, 9g fat (4g saturated fat), 53mg cholesterol, 817mg sodium, 46g carbohydrate (8g sugars, 8g fiber), 23g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat, 1 vegetable, 1/2 fat.

When we moved into our house, little did we know that we had a wild asparagus patch. For decades, that little patch has given us plenty of asparagus. This recipe can be used almost any time of year, with almost any assortment of vegetables the season has to offer. By cooking without butter or oil, you can cut fat and calories, but the flavors are still there. —Wendy Ball, Battle Creek, Michigan

Greek Salad Ravioli

Nutrition Facts
6 ravioli: 283 calories, 8g fat (4g saturated fat), 22mg cholesterol, 442mg sodium, 44g carbohydrate (4g sugars, 2g fiber), 10g protein. Diabetic Exchanges: 3 starch, 1 high-fat meat, 1 fat.

Turn the fresh flavors of a Greek salad into a warm dish for cold winter nights. I like to make a large batch, freeze it, then simply drop ravioli into simmering water for dinner in about five minutes! —Carla Mendres, Winnipeg, Manitoba

Family-Favorite Cheeseburger Pasta

Nutrition Facts
1-1/2 cups: 391 calories, 12g fat (6g saturated fat), 57mg cholesterol, 759mg sodium, 43g carbohydrate (10g sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.

I created this cheeseburger pasta recipe to satisfy a craving. What a delicious, healthy classic! —Raquel Haggard, Edmond, Oklahoma

Cheesy Spinach-Stuffed Shells

Nutrition Facts
3 stuffed shells: 313 calories, 13g fat (7g saturated fat), 65mg cholesterol, 642mg sodium, 32g carbohydrate (5g sugars, 3g fiber), 18g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat, 1/2 fat.

This is my own personal recipe. I’m very proud of it because I am still a beginner cook and it was the first recipe I created. You can adjust it to your liking by doubling the spinach or adding some meat. —Laci Hooten, McKinney, Texas

Dana is an editor and writer who shares her passion for travel, food and the beauty of American landscapes. When she's not wielding her red pen, she can be found tending her flower gardens, remodeling her house, creating one-of-a-kind jewelry or dancing to "Uptown Funk."