4 Healthy Twists on Pasta
Red sauce is great, but for a flavor and protein boost, try one of these toppers
Pasta can be a fast, budget-friendly, and, yes, healthy meal. It’s typically made from semolina, a type of wheat flour that’s higher in protein than other types. One cup cooked has about 8 grams of protein, a little more than what’s in a large egg. Plus, the carbohydrates and protein in pasta are bound together in a way that gives it a low glycemic index, meaning it is digested more slowly and doesn’t raise blood sugar as much as other refined carbs do.
Penne and Tuna With 'White' Puttanesca
2 tsp. olive oil
1 garlic clove, minced
1 can (3 ounces) no-salt tuna
¼ cup frozen peas, thawed
2 Tbsp. pitted black olives, sliced
1 tsp. capers, drained
¾ cup cooked penne or rotini
½ tsp. lemon zest
Salt and pepper
Fresh parsley or basil for garnish (optional)
Directions
1. Heat olive oil in a small skillet over medium heat. Add minced garlic and sauté until fragrant.
2. Drain tuna and add to the skillet with thawed peas, black olives, and capers. Cook for 2 to 3 minutes until heated through.
3. Add cooked penne or rotini and lemon zest; toss to combine. Season with salt and pepper to taste. Garnish with fresh parsley or basil, if desired.
Makes one serving.
Nutrition information per serving: 404 calories, 13 g fat, 2 g saturated fat, 41 g carbs, 4 g fiber, 30 g protein, 289 mg sodium
Creamy Pumpkin Pasta
⅔ cup rigatoni
2 fresh sage leaves or ½ tsp. dried sage
2 tsp. butter
2 Tbsp. chopped onion
1 garlic clove, minced
⅓ cup pumpkin purée
¼ cup low-sodium vegetable broth
¼ cup 1 percent milk
3 Tbsp. grated Parmesan cheese
2 cups baby spinach
Directions:
1. Cook rigatoni, reserving ¼ cup of the cooking water.
2. Sauté fresh or dried sage in butter over medium heat until fragrant. Add chopped onion and minced garlic; cook until softened.
3. Stir in pumpkin purée, vegetable broth, and milk; cook until smooth and thickened. Add Parmesan and reserved pasta water; stir until creamy.
4. Add spinach; stir until wilted. Add pasta and toss to coat.
Makes one serving.
Nutrition information per serving: 452 calories, 15 g fat, 8 g saturated fat, 62 g carbs, 7 g fiber, 19 g protein, 451 mg sodium
Pasta With Roasted Tomato, Artichokes, and White Beans
½ cup marinated artichoke hearts, drained
1 cup grape tomatoes
3 Kalamata olives, chopped
2 tsp. olive oil
1 tsp. fresh (or ½ tsp. dried) oregano
½ cup canned low-sodium white beans, drained and rinsed
2 Tbsp. crumbled feta cheese
1 cup cooked penne
Directions:
1. In a large bowl, combine artichoke hearts, grape tomatoes, olives, olive oil, and oregano.
2. Spread mixture on a lined baking sheet; roast at 400° F for 3 to 4 minutes, or until tomatoes start to burst. Add beans and feta. Roast 3 to 4 minutes more.
3. Transfer everything to a large bowl. Add penne and toss to combine.
Makes one serving.
Nutrition information per serving: 532 calories, 22 g fat, 4.5 g saturated fat, 74 g carbs, 12 g fiber, 17 g protein, 534 mg sodium
Peanut Noodles With Edamame and Veggies
For the Peanut Sauce
1 Tbsp. peanut butter
2 tsp. warm water
2 tsp. rice vinegar
1 tsp. olive oil
1 tsp. sesame oil
1½ tsp. low-sodium soy sauce
½ tsp. honey
¼ tsp. garlic, minced
For the Pasta
1 tsp. olive oil
½ cup shredded cabbage
½ cup grated carrot
½ cup frozen edamame
¾ cup cooked spaghetti
Salt and pepper
1. In a small bowl, whisk peanut butter, water, vinegar, olive oil, sesame oil, soy sauce, honey, and garlic until smooth. Set aside.
2. In a medium skillet, heat olive oil on medium-high. Add cabbage, carrot, and edamame and sauté until tender, about 5 minutes. Add spaghetti and peanut sauce, tossing to coat evenly.
3. Season with salt and pepper to taste.
Makes one serving.
Nutrition information per serving: 524 calories, 27 g fat, 4 g saturated fat, 54 g carbs, 9 g fiber, 21 g protein, 373 mg sodium
Editor’s Note: This article also appeared in the February 2025 issue of Consumer Reports On Health.
