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10 Healthy Pasta Dishes Under 450 Calories

MyFitnessPal’s Recipes
by MyFitnessPal’s Recipes
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Successful, sustainable weight loss doesn’t mean you have to give up your favorite food groups. In fact, pasta is one of eight foods that are surprisingly good for weight loss. That’s because it’s low on the glycemic index, meaning it takes longer to digest and can help keep you feeling full. The recipes below combine pasta with other nutritious foods such as veggies and lean protein.

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1. CAULIFLOWER GNOCCHI WITH EGGPLANT RAGU | MYFITNESSPAL’S RECIPES

Cauliflower Gnocchi With Eggplant Ragu

Nutrition (per serving): Calories: 307; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 611mg; Carbohydrate: 3g; Dietary Fiber: 11g; Sugar: 9g; Protein: 5g

2. QUICKER SKILLET LASAGNA WITH GROUND TURKEY | MYFITNESSPAL’S RECIPES

Quicker Skillet Lasagna With Ground Turkey

Nutrition (per serving): Calories: 425; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 35mg; Sodium: 528mg; Carbohydrate: 45g; Dietary Fiber: 14g; Sugar: 6g; Protein: 34g

3. MAC N CHEESE WITH BROCCOLI | MYFITNESSPAL’S RECIPES

Nutrients (per serving): Calories: 262; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 486mg; Carbohydrate: 46g; Dietary Fiber: 6g; Sugar: 6g; Protein: 8g

4. ONE-POT PASTA WITH CAULIFLOWER, LEMON AND OLIVES | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 311; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 17mg; Sodium: 651mg; Carbohydrate: 47g; Dietary Fiber: 9g; Sugar: 5g; Protein 12g

5. SPAGHETTI WITH ROASTED TOMATOES AND SHRIMP | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 419; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 220mg; Sodium: 504mg; Carbohydrate: 49g; Dietary Fiber: 2g; Sugar: 7g; Protein 38g

6. BAKED ZITI CASSEROLE | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 286; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 57mg; Sodium: 400mg; Carbohydrate: 28g; Dietary Fiber: 7g; Sugar: 7g; Protein: 31g

7. ASPARAGUS PEA PASTA BOWL | MYFITNESSPAL’S RECIPES

Asparagus Pea Pasta Bowl

Nutrition (per serving): Calories: 359; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 251mg; Carbohydrate: 59g; Dietary Fiber: 6g; Sugar: 5g; Protein: 13g

8. PASTA LENTIL BOLOGNESE | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 337; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 484mg; Carbohydrate: 68g; Dietary Fiber: 15g; Sugar: 8g; Protein: 13g

9. INSTANT POT ROTINI WITH CHICKEN AND BELL PEPPERS | MYFITNESSPAL’S RECIPES

Instant Pot Rotini With Chicken and Bell Peppers

Nutrition (per serving): Calories: 407; Total Fat: 11g; Saturated Fat: 2.5g; Monounsaturated Fat: 5g; Cholesterol: 79 mg; Sodium: 707mg; Carbohydrate: 67g; Dietary Fiber: 10g; Sugar: 4g; Protein: 49g

10. SMOKED SALMON ALFREDO | MYFITNESSPAL’S RECIPES

Smoked Salmon Alfredo

Nutrition (per serving): Calories: 422; Total Fat: 15g; Saturated Fat: 8g; Monounsaturated Fat: 0g; Cholesterol: 36mg; Sodium: 540mg; Carbohydrate: 48g; Dietary Fiber: 7g; Sugar: 4g; Protein: 24g

Originally published October 2019, updated with additional reporting

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MyFitnessPal’s Recipes
MyFitnessPal’s Recipes

Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make our recipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carbhigh-proteinhigh-fibergluten-freedairy-freevegetarianveganlow sodium

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