5 Lighter & Leaner Creamy Pasta Hacks for Weight Loss

They're Actually Delicious!

Author

Whole Foods Weight Loss
May 07, 2024

Ditch the Dough! 5 Lighter & Leaner Creamy Pasta Hacks for Weight Loss (They're Actually Delicious!)

Studies show that over 70% of Americans struggle with maintaining a healthy weight [1]. Cravings for comfort food like creamy pasta dishes can be a major roadblock. But what if you could enjoy your favorite pasta without derailing your weight loss goals?

Here are 5 creative ways to transform a creamy pasta dish into a protein and fiber powerhouse, all by making a few simple swaps!

1. Spicy Shrimp Marinara with Whole-Wheat Penne (Serves 2)

  • Ingredients:

    • 1 pound whole-wheat penne pasta

    • 1 tablespoon olive oil

    • 1 medium onion, diced

    • 2 cloves garlic, minced

    • 1 (28-ounce) can crushed tomatoes

    • 1/2 cup low-sodium chicken broth

    • 1 teaspoon dried oregano

    • 1/2 teaspoon red pepper flakes (adjust to taste)

    • 1 pound raw shrimp, peeled and deveined (thawed)

    • 1/4 cup chopped fresh parsley

    • Salt and freshly ground black pepper to taste

    • Optional: Parmesan cheese for garnish

Instructions:

  1. Cook the penne pasta according to package directions, reserving 1/2 cup of the pasta water before draining.

  2. Heat olive oil in a large skillet over medium heat. Add onion and cook until softened, about 5 minutes.

  3. Stir in garlic and cook for an additional minute until fragrant.

  4. Add crushed tomatoes, chicken broth, oregano, and red pepper flakes. Bring to a simmer and cook for 10 minutes, allowing the flavors to meld.

  5. Season with salt and pepper to taste.

  6. Add the shrimp to the pan and cook until pink and opaque, about 3-4 minutes per side.

  7. Toss the drained pasta with the sauce and shrimp in the skillet. Add a splash of reserved pasta water if needed to create a desired consistency.

  8. Garnish with fresh parsley and a sprinkle of Parmesan cheese, if desired.

This dish is packed with protein from the shrimp and fiber from the whole-wheat penne. Plus, the marinara sauce adds a delicious and healthy touch of vitamins and antioxidants.

2. Roasted Veggie Alfredo with Zucchini Noodles (Serves 2)

  • Ingredients:

    • 1 pound zucchini, spiralized or thinly sliced

    • 1 tablespoon olive oil

    • 1 small red onion, thinly sliced

    • 1 red bell pepper, thinly sliced

    • 1 cup broccoli florets

    • 1 clove garlic, minced

    • 1/2 cup ricotta cheese

    • 1/4 cup grated Parmesan cheese

    • 1/4 cup low-fat milk

    • 1/4 cup chopped fresh basil

    • Salt and freshly ground black pepper to taste

    • Optional: Red pepper flakes for a kick

Instructions:

  1. Preheat oven to 400°F (200°C).

  2. Toss zucchini noodles, red onion, bell pepper, and broccoli florets with olive oil and salt and pepper. Spread on a baking sheet and roast for 15-20 minutes, or until vegetables are tender-crisp.

  3. While vegetables roast, combine ricotta cheese, Parmesan cheese, milk, and basil in a small saucepan. Heat over low heat, stirring constantly, until warmed through and smooth. Don't let it boil. Season with salt and pepper to taste.

  4. Add the roasted vegetables to the sauce and toss to coat.

  5. Serve immediately over the spiralized zucchini noodles.

  6. Optional: Garnish with a sprinkle of red pepper flakes for a touch of heat.

3. Lemon Garlic Chicken with Spinach and Whole-Wheat Spaghetti (Serves 2)

Ingredients:

  • 2 boneless, skinless chicken breasts

  • 1 tablespoon olive oil

  • 1/2 teaspoon dried oregano

  • 1/4 teaspoon garlic powder

  • Salt and freshly ground black pepper to taste

  • 1/2 cup low-sodium chicken broth

  • 2 tablespoons lemon juice

  • 1 tablespoon cornstarch

  • 1 clove garlic, minced

  • 5 ounces fresh baby spinach

  • 8 ounces whole-wheat spaghetti

  • Optional: Chopped fresh parsley for garnish

  • Instructions:

  1. Pound the chicken breasts to a uniform thickness of about 1/2 inch. Season both sides with oregano, garlic powder, salt, and pepper.

  2. Heat olive oil in a large skillet over medium heat. Add the chicken breasts and cook for 5-7 minutes per side, or until golden brown and cooked through. Remove chicken from the pan and set aside.

  3. In the same skillet, whisk together chicken broth, lemon juice, and cornstarch. Bring to a simmer and cook for 1-2 minutes, or until the sauce thickens slightly. Stir in the minced garlic.

  4. Add the spinach to the pan and cook until wilted, about 30 seconds.

  5. Cook the whole-wheat spaghetti according to package directions. Drain and return to the pot.

  6. Slice the cooked chicken breasts and add them back to the pan with the sauce and spinach. Toss to coat.

  7. Serve the chicken and sauce over the spaghetti. Garnish with chopped fresh parsley, if desired.

4. Turkey Sausage and Black Bean Bolognese with Whole-Wheat Rotini (Serves 2)

  • Ingredients:

    • 1 tablespoon olive oil

    • 1 small onion, diced

    • 2 cloves garlic, minced

    • 1/2 pound ground turkey sausage (mild or spicy, your preference)

    • 1 (14.5-ounce) can diced tomatoes, undrained

    • 1/2 cup low-sodium chicken broth

    • 1 (15-ounce) can black beans, rinsed and drained

    • 1 teaspoon dried oregano

    • 1/2 teaspoon dried basil

    • Salt and freshly ground black pepper to taste

    • 8 ounces whole-wheat rotini

  • Instructions:

  1. Heat olive oil in a large skillet over medium heat. Add onion and cook until softened, about 5 minutes. Stir in garlic and cook for an additional minute until fragrant.

  2. Crumble the ground turkey sausage into the pan and cook until browned, breaking it up with a spoon as it cooks. Drain any excess grease.

  3. Add the diced tomatoes with their juices, chicken broth, black beans, oregano, and basil. Bring to a simmer and cook for 15-20 minutes, allowing the flavors to meld. Season with salt and pepper to taste.

  4. While the sauce simmers, cook the whole-wheat rotini according to package directions. Drain and return to the pot.

  5. Serve the bolognese sauce over the rotini pasta.

5. Sun-Dried Tomato Pesto with Salmon and Whole-Wheat Fettuccine (Serves 2)

  • Ingredients:

    • 6 ounces boneless, skinless salmon fillet

    • 1 tablespoon olive oil

    • Salt and freshly ground black pepper to taste

    • 1 cup cherry tomatoes, halved

    • 1/2 cup packed sun-dried tomatoes (not oil-packed), chopped

    • 1/4 cup chopped fresh basil

    • 1/4 cup grated Parmesan cheese

    • 2 cloves garlic

    • 1/4 cup pine nuts, toasted (optional)

    • 1/4 cup olive oil

    • 8 ounces whole-wheat fettuccine

  • Instructions:

  1. Preheat oven to 400°F (200°C). Season the salmon fillet with salt and pepper. Place on a baking sheet lined with parchment paper and bake for 12-15 minutes, or until cooked through.

  2. While the salmon bakes, prepare the pesto. In a food processor, combine cherry tomatoes, sun-dried tomatoes, basil, Parmesan cheese, garlic, and pine nuts (if using). Pulse until a chunky pesto forms, scraping down the sides as needed. Slowly drizzle in olive oil while pulsing until the desired consistency is reached. Season with salt and pepper to taste.

  3. Cook the whole-wheat fettuccine according to package directions. Drain and returnRemember, these are just a few ideas to get you started! Don't be afraid to experiment and create your own healthy pasta swaps.

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Sources:

[1] Centers for Disease Control and Prevention. Adult Obesity Causes & Consequences. https://www.cdc.gov/obesity/index.html