One of the issues that requires the most dedication when dieting is eating a healthy and balanced diet. Luckily, you don't have to sacrifice delicious food while dieting! In this article, we will share 15 diet pasta recipes that will support your diet and contribute to your health. With these diet-friendly and low-calorie recipes, you will not be hungry and you will be able to continue your diet in an enjoyable way. Now let's take a look at delicious diet pasta recipes that will help you lose weight.
15 Low-Calorie Diet Pasta Recipes
Whole wheat diet pasta recipe
1) Whole Wheat Diet Pasta Recipe
Choosing whole wheat pasta when dieting is generally a healthier option. Whole wheat pasta contains more fiber and has a lower consumption than pasta made from white flour. glycemic indexIt has . Therefore, it ensures a stable increase in blood sugar and helps you stay full for longer. You can follow the steps below for the whole wheat diet pasta recipe:
Materials
200 grams of whole wheat pasta
1 pieces of onion
2 pieces of tomato
1 pieces of green pepper
1 red peppers
2 cloves of garlic
1 tablespoon of olive oil
Salt, black pepper, chili pepper (optional)
Instructions
First, boil the pasta according to the instructions on the package. Then drain and set aside.
Chop the onion into small cubes. Chop green and red peppers and tomatoes as well.
Heat the olive oil in the pan and add the chopped onions. Fry until the onions turn pink.
Then add the chopped peppers to the pan and fry for a few minutes.
Add chopped garlic and fry until fragrant.
Finally, add the chopped tomatoes and cook until the tomatoes release their juices.
Add salt, black pepper and chili pepper into the prepared sauce and mix.
Finally, add the boiled pasta to the pan and mix and ensure that all the ingredients are mixed well.
Cook the pasta for 3-4 minutes, stirring occasionally.
You can serve hot. If you wish, you can sprinkle finely chopped parsley on top.
2) Diet Pasta Recipe with Broccoli
Diet pasta with broccoli can be preferred as a healthy meal option. With this recipe, you can make a nutritious, fibrous and satisfying meal. Diet pasta recipe with broccoli is as follows:
Materials
Half a pack of whole wheat pasta
1 broccoli
2 cloves of garlic
3 tablespoon of olive oil
Salt, pepper
Instructions
First, boil the pasta in salted boiling water.
Place the broccoli in a separate pot and add enough water to cover it. Boil the broccoli by adding salt. Then put it in a strainer and leave it aside to cool.
Finely chop the garlic. Heat the olive oil in a large pan, add the garlic and fry.
Add the boiled broccoli and mix gently to ensure that all the ingredients are combined.
Add boiled pasta and mix all the ingredients.
Season with salt and pepper and serve.
3)Diet Spaghetti Recipe
Diet spaghetti is a low-calorie and nutritious meal option prepared with a variety of healthy ingredients. Here is the diet spaghetti recipe:
Materials
200 grams of whole wheat spaghetti
1 tablespoon of olive oil
1 medium onion (optional)
2-3 cloves of garlic (optional)
1 red pepper (optional)
1 green pepper (optional)
200 grams chicken breast (optional)
1 cup diced tomato
Salt
Black pepper
Red pepper (optional)
Instructions
Boil the spaghetti according to the instructions on the package. Drain the water and set aside.
Heat the olive oil in a pan.
Finely chop the onion, garlic and pepper, add them to the pan and fry lightly.
Cut the chicken breast into small pieces, add it to the pan and cook.
Add the tomatoes and spices to the pan and cook for another 5-10 minutes.
Add the boiled spaghetti to the pan and mix well.
Place the diet spaghetti you prepared on a serving plate and serve by sprinkling red pepper on it.
This diet spaghetti recipe offers a low-calorie and delicious meal option. Optionally add vegetables or vegetables to the sauce. protein you can add You can also adjust the amount of salt and spices according to your own taste. As always, it is important to observe balance and moderation in the diet.
Boil whole wheat pasta according to the instructions on the package. Drain the boiled pasta and set aside.
Chop the onion and garlic and sauté them in olive oil until they turn pink.
Chop the tomatoes and peppers and continue sautéing them with the onions.
Add tomato paste and fry until fragrant.
Add thyme, salt and black pepper to it. Mix.
Add boiled pasta and mix.
Add water and let it boil while stirring.
After boiling, reduce the heat and cook until the pasta absorbs its water.
Once cooked, remove from the stove and let it rest for a few minutes.
You can serve it hot.
5) Diet Pasta Recipe with Tuna
Materials
100 grams of whole wheat pasta
One can of canned tuna (drained)
1 pieces of tomato
Half a cucumber
1/4 red onion
1 tablespoon of olive oil
Fresh lemon juice
Salt
Black pepper
Finely chopped parsley (optional)
Instructions
Boil water in a pot and add salt to it. Add the pasta to the water and cook according to the instructions on the package. Cook to the desired consistency and strain.
Put the tuna in a strainer and drain the water.
Peel the tomato and chop it into small cubes. Chop the cucumber and red onion in the same way.
In a large mixing bowl, combine olive oil, fresh lemon juice, salt and pepper.
Add the cooked and drained pasta, tuna and chopped vegetables into the sauce you prepared. Optionally, you can also add parsley.
Mix carefully to combine all ingredients.
If you wish, you can consume tuna pasta immediately or keep it in the refrigerator for a while. When serving, you can sprinkle fresh lemon slices and finely chopped parsley on top.
6) Diet Pasta Recipe in the Oven
Materials
2 cups whole wheat pasta
1 cup chopped vegetables (e.g., broccoli, carrots, zucchini)
1 cup chopped chicken or turkey meat (optional)
One cup low-fat grated cheese (for example, cottage cheese or light cheddar cheese)
Spices such as salt, black pepper, chili pepper (optional)
Instructions
Boil the pasta as directed on the package and drain.
Chop the vegetables and steam them by adding some water. Strain the water.
Take the milk in a bowl and add the yoghurt. Whisk well.
Grease a baking dish and add boiled pasta, cooked vegetables and chicken or turkey meat. Mix these ingredients.
Pour the milk and yoghurt mixture on top and mix well.
Sprinkle grated cheese on top.
Bake in a preheated oven at 180 degrees for 20-25 minutes or until the top is golden brown.
Serve by slicing and optionally sprinkle grated parmesan cheese.
The oven-baked diet pasta recipe is ready to serve. Enjoy your meal!
7) Diet Pasta Recipe with Vegetables
Materials
2 cups whole wheat pasta
1 pieces of onion
2 cloves of garlic
1 zucchini
One carrot
One green pepper
1 red peppers
1 pieces of tomato
A teaspoon of olive oil
Salt, black pepper, cumin (optional)
Instructions
First, boil the pasta according to the instructions on the package. You can add salt and a little olive oil to boiling water. Drain the boiled pasta and set aside.
Finely chop the onion and garlic. Chop the zucchini, carrots and peppers into cubes. You can also grate the tomato.
Add olive oil to a pan, add chopped onion and garlic and fry. When the onions turn pink, add the zucchini, carrots and peppers. Sauté on low heat until the vegetables become soft.
Finally, add grated tomatoes and spices (optional). Cook for a few more minutes and pour the veggie sauce over the pasta. You can serve by mixing.
Diet pasta recipe with vegetables can be preferred as a healthy and satisfying meal. Enjoy your meal!
8) Diet Pasta Recipe with Chicken
You can use the following ingredients for the chicken diet pasta recipe:
First, boil water in a pot and add salt to it. Add the pasta and cook according to the package instructions.
Meanwhile, heat the olive oil in a large pan. Add grated onion and garlic and fry until they turn slightly pink. Then add chicken breast cubes and sauté until the chicken is thoroughly cooked.
When the chicken is cooked, add the tomato paste and fry until the smell of the paste disappears. Add vegetable broth or chicken broth and mix. Add salt, black pepper and thyme, stir and let the mixture boil over low heat. After boiling for 5-10 minutes, remove from the stove.
Drain the cooked pasta and transfer it to a large bowl. Pour the chicken sauce over it and mix. You can decorate with finely chopped parsley. You can serve hot or cold.
9) Diet Pasta Recipe with Yogurt
Materials
100 grams of whole wheat pasta
1 cup nonfat yogurt
Half a glass of grated light cheese
1 teaspoon of olive oil
1 cloves of garlic, crushed
Salt, black pepper, chili pepper (optional)
Optional fresh mint leaves for topping
Instructions
Boil the pasta according to the package instructions and drain.
Place the boiled pasta in a deep bowl.
Whisk the yoghurt in a separate bowl. Then add grated cheese, crushed garlic, olive oil, salt and spices to the yoghurt. Mix well.
Pour the yoghurt sauce you prepared onto the boiled pasta and mix.
Leave the yogurt diet pasta in the refrigerator for at least 1 hour to rest a little.
You can optionally add fresh mint leaves while serving.
10)Diet Pasta Recipe with Tomato Sauce
Materials
200 grams of whole wheat pasta
2 pieces of tomato
1 pieces of onion
2 cloves of garlic
1 tablespoon of olive oil
Salt
Black pepper
chili pepper (optional)
Water or oil-free skillet cooking spray for sautéing onion and garlic
Instructions
First, boil the pasta according to the package instructions. Drain the water and set it aside.
Grate the tomatoes or chop them into small pieces. Finely chop the onion and crush the garlic.
Heat the olive oil in a Teflon pan. Add the onions and sauté until they turn pink. Then add the garlic and sauté for a few more minutes.
Add the tomatoes and cook until the water evaporates. You may need to stir a little for the tomatoes to absorb their juices.
Add the cooked pasta to the pan and stir. Add salt and spices, mix and cook for another 2-3 minutes.
Place the pasta on a serving plate and optionally sprinkle chopped fresh herbs or finely chopped parsley on top and serve.
11) Diet Pasta Recipe with Minced Meat
Materials
200 grams of whole wheat pasta
200 grams of low-fat minced meat
1 pieces of onion
2 cloves of garlic
1 tablespoon of olive oil
1 dessert spoon tomato paste
2 pieces of tomato
Black pepper
Salt
Red chili pepper (optional)
Instructions
First, boil the whole wheat pasta according to the instructions on the package. After boiling the pasta, put it in a strainer and rinse it with cold water.
Heat the olive oil in a pan or deep pot. Add finely chopped onions and garlic and fry until they turn pink.
Add the minced meat and cook, stirring constantly, until it is browned. Continue cooking until the minced meat releases and absorbs its water.
Add tomato paste and chopped tomatoes and cook, stirring, for a few more minutes. Add black pepper, salt and optionally chili pepper and mix.
Add the boiled pasta to the pot and ensure that all the ingredients are mixed well. Cook for a few more minutes on low heat until it is ready to serve.
Diet pasta recipe with minced meat will be a balanced and healthy meal when consumed with a green salad or boiled vegetables. Enjoy your meal!
12)Diet Pasta Recipe with Mushroom Sauce
Materials
200 grams of whole wheat pasta
200 grams of mushrooms (preferably natural mushrooms)
1 pieces of onion
2 cloves of garlic
1 tablespoon of olive oil
Salt and pepper (optional)
1 glass of low-fat milk
1 tablespoon of whole wheat flour
Instructions
First, boil and drain the whole wheat pasta according to the instructions on the package.
Wash the mushrooms and chop them into thin slices.
Chop the onion finely and crush the garlic.
Fry the onions and garlic with olive oil in a pot.
Then add the mushrooms and fry until they release their water.
Mix the milk and flour in a separate bowl, add it to the mushrooms and let it boil, stirring.
Cook, stirring, until it reaches the consistency of sauce. If the sauce is too thick, you can add milk.
Optionally season the sauce with salt and pepper.
Add the boiled pasta, mix and cook together for a few minutes.
Finally, you can put it on serving plates and optionally sprinkle grated light cheese or chili pepper on top and serve.
Chop the tomato, green pepper and cucumber into small pieces. You can also chop the onion finely.
Mix the chopped vegetables and cooled pasta in a salad bowl.
Mix olive oil, lemon juice, salt, black pepper and red pepper flakes in a small bowl. Pour this sauce over the salad and mix well.
Finely chop the parsley and sprinkle over the salad.
Diet pasta salad is ready to serve! Optionally, you can also add low-fat curd cheese.
14) Diet Pasta Salad Recipe with Tuna
Diet pasta salad with tuna is a healthy and delicious meal option. Here is the tuna diet pasta salad recipe:
Materials
1 cup boiled pasta
1 can of canned tuna
One cucumber
1 carrot
one tomato
1 pieces of green pepper
Half a bunch of parsley
Juice of half a lemon
2 tablespoon of olive oil
Salt
Black pepper
Instructions
To prepare the salad ingredients, wash and chop the cucumber, carrot, tomato, green pepper and parsley.
Add boiled pasta to a large salad bowl.
Add chopped tuna and other prepared ingredients.
Add lemon juice, olive oil, salt and pepper and mix well.
Let the salad rest and cool in the refrigerator for at least 1 hour.
Stir once more before serving and garnish with parsley if you wish.
Diet pasta salad with tuna, rich in protein and fiber tuna It is both a satisfying and nutritious option when combined with pasta. In addition, a salad made with fresh vegetables is a meal rich in vitamins and minerals.
15)Diet Pasta Sauce Recipe
There are several healthy options for diet pasta sauce. Here are some examples:
Fresh tomato sauce: Grate the tomatoes and add some fresh garlic, onion and basil. Season with a little olive oil, salt and spices.
Green pesto sauce: Mix fresh basil, salt, garlic, grated parmesan cheese and a little olive oil in a blender. You can add a few spoons of pasta water to get a more watery consistency.
Light white sauce: Mix some low-fat milk, salt and pepper in a saucepan. You can add some flour to get a thicker consistency. You can also add grated cheese or garlic for your desired flavor.
Mint and yoghurt sauce: Finely chop fresh mint leaves. Mix with yoghurt, olive oil, lemon juice, salt and mint. Optionally, you can also add some garlic or dill.
You can add these sauces to your pasta as you wish or use them with various vegetables. Remember, keep your pasta amount under control and be sure to consume plenty of vegetables with it.
As a result;
Diet pasta recipes are an excellent option for those looking for both healthy nutrition and delicious meals. While these recipes help control weight, they also contain important nutrients to provide the energy we need. You can try your own diet pasta recipe and make delicious snacks or main dishes. Don't forget to visit our blog for more recipes and healthy eating tips.
