The words healthy and pasta usually don’t go together. In fact, pasta is often known for its high carbohydrate and calorie content, especially when it’s topped with creamy sauce or a rich side of cheese. But, for all you pasta lovers, you’ll be happy to know there’s a way to enjoy pasta guilt-free while still reaping its nutritional benefits! Enter: healthy low-carb pasta made from veggies. From zoodles to spaghetti squash to carrots, there are so many ways to satisfy your pasta cravings without compromising your nutritional goals. The best part? Not only are these low carb pasta recipes healthy, but they’re actually drool-worthy too.
So, get ready to love pasta night even more because we’re showing you how you can enjoy your favorite pasta dish without the guilt.
Here’s How to Make Low Carb Pasta That Actually Tastes Good
Before diving into our top three favorite low-carb pasta recipes, here are five tips to keep in mind when it comes to making pasta a healthy and nutritious dish.
#1 Mix Half & Half
When you think about low-carb pasta, what comes to mind? For many of us, it’s spiralized veggies, and while these can totally be delicious, you don’t have to go from carb-heavy pasta to vegetable pasta right off the bat.
A great trick here is to start with doing half and half. Try half gluten-free spaghetti and half spiralized zucchini — it’ll cut the carb count a bit and will give you an added serving of veggies too.
#2 Cook Spiralized Zucchini to Avoid That Crunchy Not Very Pasta-Like Texture
When making “spaghetti” out of spiralized veggies (such as spiralized zucchini), make sure you cook them before serving! Raw zucchini and crunchy carrots won’t give you that same pasta taste you know and love. But, by cooking them before serving, you’ll get rid of the raw veggie crunch and be left with a warm noodle-like texture that tastes more like the real deal.
Here are two ways to cook “zoodles”
Option #1 Saute: Saute for 3-5 minutes with coconut or avocado oil.
Option #2 Boil: Boil for 1 minute and then drain and pat dry.
#3 Don’t Skimp on Flavor
Spiralized low carb veggie noodles often lack flavor if eating them alone, but adding all of your favorite pasta add-ins brings them to life!
Here are some flavor add-in ideas:
- Minced garlic
- Caramelized onion
- Fresh or dried spices like oregano, thyme, and basil
- Your favorite marinara or pesto sauce
- Shredded dairy or dairy-free cheese
- Creamy avocado
- Fresh veggies like tomatoes, mushrooms, or bell pepper
#4 Go For Convenience
Many grocery stores offer pre-spiralized zoodles, so go for convenience if you don’t feel like spending time spiralizing the veggie noodles yourself! And don’t forget to check the freezer aisles! More and more grocery stores are carrying frozen veggie pasta alternatives.
#5 Try Store-bought Options When in a Pinch
There are also plenty of other store-bought low carb noodles aside from spiralized vegetables, that can make great alternatives when you just aren’t in the mood for a spiralized veggie pasta dish.
- Shirataki noodles
- Palmini hearts of palm noodles
- Wonder noodles
- Sea Tangle kelp noodles
- Solely spaghetti squash noodles
Here’s What You Need to Make Low Carb Pasta Noodles
While you can always purchase store-bought already spiralized or already made low-carb noodles, if you choose to make your own, here are a few tools that come in handy.
Veggie spiralizer, baking dish, baking sheet, and a stockpot.
5 Delicious Low Carb Pasta Recipes That Make Pasta Night Healthy
#1 Pesto Carrot Noodles
Ingredients:
- 4 large carrots peeled and spiralized
- ½ cup pesto (homemade or store-bought)
- 1 red bell pepper, thinly sliced (optional)
- 1-2 tbsp pine nuts
- 1-2 cloves of garlic, minced
- 1 tbsp olive or avocado oil
- Sea salt & pepper to taste
Step #1: Add the oil to a large skillet and heat over medium heat. Add the garlic and saute until fragrant, about 1-2 minutes.
Step #2: Add the spiralized carrots, bell pepper, and pine nuts. Cook for 3-4 minutes until soft and tender. Then, add the pesto and toss until well coated.
Step #3: Remove from heat and serve with optional toppings of choice, such as fresh basil or grilled protein.
#2 Zoodles with Tomato Meat Sauce
Ingredients:
- 4 medium zucchinis, spiralized
- 1 small onion, finely chopped
- 2 cloves of garlic, minced
- 1 cup tomato sauce, unsweetened
- 1 14 oz. can crushed tomatoes
- 1 lb ground turkey
- 1 tbsp Italian seasoning
- ½ tsp red pepper flakes, optional
- Sea salt & pepper to taste
- 1 tbsp olive or avocado oil for cooking
Step #1: Add the oil to a large skillet and heat over medium heat. Add the ground turkey and saute until brown and well cooked. Add the onion and garlic and saute until fragrant and translucent.
Step #2: Add the canned tomatoes, marinara sauce, and seasoning. Stir until well combined. Then, reduce to a simmer.
Step #3: Meanwhile, heat a separate skillet over medium heat. Add the zucchini noodles and sauté for about 2-3 minutes until they are slightly tender. Avoid overcooking. Remove from heat and plate. Then, top with a generous amount of the tomato meat sauce. Garnish with fresh basil leaves or any additional toppings of choice!
#3 Spaghetti Squash with Shrimp & Veggies
Ingredients:
- 1 medium spaghetti squash
- 1 pound shrimp, peeled and deveined
- 2 tbsp olive oil
- 2 cloves of garlic, minced
- 1 small onion, thinly sliced
- 1 bell pepper, thinly sliced
- 1 cup of asparagus, roughly chopped
- 1 cup cherry tomatoes, halved
- 1 tsp dried basil
- 1 tsp dried oregano
- Sea salt and black pepper, to taste
- Fresh parsley or basil leaves, for garnish
Directions:
Step #1: Preheat the oven to 400 degrees F.
Step #2: Slice the spaghetti squash in half lengthwise and scoop out the seeds. Line a baking sheet with parchment paper, and place the spaghetti squash halves cut side down. Bake for 30-40 minutes, or until the flesh of the squash is tender and easily shredded with a fork. Set aside to cool.
Step #3: Meanwhile, prep the shrimp and vegetables. In a large skillet, heat the olive oil over medium heat. Add the minced garlic to the skillet and sauté until fragrant, about 1-2 minutes. Add the onion, bell pepper, and asparagus to the skillet. Cook for about 3-4 minutes, until the vegetables are slightly softened.
Step #4: Add the shrimp and cook for about 3-4 minutes until cooked through. Then, add the cherry tomatoes and spices. Cook for 1-2 minutes until slightly soft.
Step #5: Once the spaghetti squash has cooled, use a fork to scrape the inner flesh into spaghetti strips. Add to the skillet with the shrimp and vegetables and toss everything together until well combined. Cook for 2-3 minutes until warm.
Step #6: Serve with optional garnish, such as fresh basil leaves, a sprinkle of cheese, or nutritional yeast. Enjoy!
#4 Baked Zoodle Casserole
Ingredients:
- 4 medium zucchinis, spiralized into noodles
- 1 pound lean ground turkey or chicken
- 1 small onion, finely diced
- 2 cloves of garlic, minced
- 1 medium bell pepper, chopped
- 1 cup baby spinach
- 1 14 oz. can diced tomatoes, drained
- 1 6 oz. can tomato paste
- 1 tsp dried oregano
- 1 tsp dried basil
- ½ tsp red pepper flakes (optional)
- Sea salt and black pepper, to taste
- 1 cup shredded mozzarella cheese (or dairy-free alternative)
- Fresh basil leaves, for garnish
Directions:
Step #1: Preheat the oven to 375°F and grease a casserole dish with non-stick cooking spray or olive oil.
Step #2: In a large skillet, cook the ground turkey or chicken over medium heat until browned.
Step #3: Add the onion, garlic, and bell pepper to the skillet. Sauté until soft. Then, stir in the diced tomatoes, tomato paste, and spices. Mix well to combine, then simmer for 5-10 minutes.
Step #4: Add the spinach to the skillet and cook until wilted. Remove from heat and set aside.
Step #5: Meanwhile, evenly spread half of the zucchini noodles in the bottom of the greased casserole dish. Pour half of the tomato and vegetable sauce over the zucchini noodles until covered. Repeat, adding another layer of zucchini noodles and the remaining sauce.
Step #6: Top with shredded mozzarella or dairy-free cheese of choice, then cover with foil and bake for 20 minutes. Remove the foil and bake for an additional 10-15 minutes until the cheese is melted and bubbly. Remove from the oven and cool. Garnish with fresh basil leaves or topping of choice, then serve and enjoy!
#5 Sesame Ginger Carrot Noodles
Ingredients:
- 4 large carrots peeled and spiralized
- 2 cloves of garlic, minced
- 2 green onions, thinly sliced
- 1 cup bok choy, roughly chopped
- 1 tsp fresh grated ginger
- 3 tbsp low-sodium coconut aminos
- ½ cup cubed tofu
- 1 tbsp sesame or avocado oil, for cooking
- Crushed peanuts, to serve
- Sesame seeds, to serve
Step #1: In a large skillet or wok, heat the sesame or avocado oil over medium heat. Add the minced garlic and grated ginger to the skillet. Sauté for about 1 minute until fragrant.
Step #2: Add the spiralized carrots to the skillet and stir-fry for 2-3 minutes until slightly softened but still crisp. Add the tofu and cook for 2-3 minutes on each side, until golden brown.
Step #3: Add the chopped bok choy and sliced green onions to the skillet. Stir-fry for an additional 2 minutes until the bok choy is slightly wilted.
Step #4: Add the coconut aminos and toss together. Cook for 1-2 minutes until everything is warm and well mixed.
Step #5: Transfer to a serving plate and serve with toppings of choice, such as sesame seeds, peanuts, and fresh green onions. Enjoy!
Yummy Low Carb Pasta Does Exist
Pasta night can be healthy and delicious, and these five low carb pasta recipes are proof that we can enjoy some of our favorite comfort foods, the healthy way.
If you’re a pasta lover and want to add a healthy spin to your traditional pasta dish, try one of these recipes, or get creative and transform your favorite pasta recipe into a low carb version using spiralized veggies! With these healthy pasta recipes, pasta night is sure to be a hit.
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