20 Healthy Ways to Eat More Spaghetti

 

Spaghetti is one of those classic dinners that stays with us throughout our lives.

It can be made with zero cooking skills or, with skill, be elevated to the level of a gourmet entree, and with a hearty meat sauce or succulent meatballs, a plate of pasta becomes a protein-packed and extremely filling meal.

Vegetarians and vegans have plenty of options as well. Everything from asparagus to broccoli rabe can be integrated into a spaghetti dish and crushed walnuts can make a nutritious and meatless vegan sauce.

Although it’s Italian in origin, spaghetti has become a mainstay American dish for all those reasons and more, and here are 20 recipes that demonstrate why.

 

Spaghetti Primavera

Picture Joseph Bastianich and Tanya Batianich Manuali

One way to make spaghetti extra nutritious is to add a bunch of veggies like asparagus, green beans, green peas, zucchini, and mushrooms. And once you taste this recipe, you’ll want to learn more ways to make tasty Italian food that’s good for you.

Luckily there’s Healthy Pasta: The Sexy, Skinny, and Smart Way to Eat Your Favorite Food, which also has recipes for gnocchi with lentils and spinach, spicy shells with sweet potatoes, and ziti with savoy cabbage and pancetta.

Serves 6

Ingredients

10 asparagus spears, peeled halfway down and cut into 2” lengths

1 1/2 cups green beans, trimmed and halved

1 cup frozen peas

2 Tbsp. extra virgin olive oil

2 cups sliced mixed mushrooms (button, crimini, shiitake, oyster, chantrelle, or porcini)

1 cup diced zucchini

3 plum tomatoes (1 1/2 cups), seeded and diced

2 garlic cloves, chopped

Salt and crushed red pepper flakes to taste

1/4 cup heavy cream

1 lb. dry spaghetti

1/2 cup fresh basil leaves, chopped

1/2 cup freshly grated Grana Padano

Nutrition Facts (Per Serving)

Calories: 374

Protein: 16 grams

Carbs: 54 grams

Fat: 11 grams

 

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Healthier Spaghetti Bake

Picture courtesy of Noble Pig

If you love baked ziti, this is another pasta casserole you’ll have to try.

It’s made with a mix of ground beef and turkey so you get the best of both. Plus, there’s sausage links, or you could slice up meatballs to use instead. Add veggies of choice, plus three kinds of cheese, and this is one dinner that’ll have everyone clamoring to the table.

Serves 12

Ingredients

8 oz. extra-lean ground beef

8 oz. ground turkey

Salt and freshly ground black pepper

12 oz. broccoli crowns, large pieces broken apart

8 oz. sliced white button mushrooms

20 oz. whole-wheat spaghetti

4 cups pasta sauce (homemade or jarred)

2 cups low-fat ricotta cheese

1 cup cottage cheese

2 links smoked turkey sausage, sliced into coins and quartered

4 oz. shredded light mozzarella cheese, divided

1 oz. shredded Parmigiano-Reggiano cheese, divided

Nutrition Facts (Per Serving)

Calories: 429

Protein: 31 grams

Carbs: 51 grams

Fat: 13 grams

 

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Taiwanese Spaghetti

Picture courtesy of Steamy Kitchen

In Taiwan, this dish would be made with rice noodles, but any spaghetti-style will do. You can also swap out the meat for whatever you’re craving: pork, beef, chicken, or turkey.

No matter what base ingredients you choose, the final bowl of pasta will be full of flavor with Chinese five-space, black vinegar, soy sauce, and a garnish of green onion.

Serves 4

Ingredients

1 lb. dry rice noodles (or spaghetti)

1/2 cup chicken broth

2 Tbsp. dark soy sauce (or oyster sauce)

2 tsp. soy sauce

1 tsp. Chinese black vinegar (or young balsamic vinegar)

1/2 tsp. Chinese five-spice

1 Tbsp. brown sugar

2 tsp. cooking oil

1/2 onion, chopped

1 lb. ground pork

2 cloves garlic, finely minced

1 can (8 oz.) bamboo shoots, drained and diced

4 oz. fresh shiitake mushrooms, diced

1 stalk green onion, chopped

Nutrition Facts (Per Serving)

Calories: 398

Protein: 34 grams

Carbs: 47 grams

Fat: 8 grams

 

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Pesto Spaghetti with Grilled Chicken & Roasted Tomatoes

Picture courtesy of Cooking Classy

Marinara is such a go-to for pasta that it’s often simply called “spaghetti sauce.” But that doesn’t mean you can’t put other sauces on spaghetti.

Another classic Italian take is pesto – and in case you miss the sweet flavor of ripe red tomatoes, the dish is finished with halved and roasted grape tomatoes so you can choose to include them in a bite, or just savor the basil pesto.

Serves 6

Ingredients

1 lb. boneless skinless chicken breasts, grilled

12 oz. dry spaghetti

12 oz. grape or cherry tomatoes, halved

7 Tbsp. olive oil, divided

1 cup packed fresh basil

2 cloves garlic, minced

2 Tbsp. pine nuts

Salt and freshly ground black pepper to taste

1/3 cup finely shredded Parmesan cheese

Red pepper flakes (optional garnish)

Nutrition Facts (Per Serving)

Calories: 526

Protein: 31 grams

Carbs: 42 grams

Fat: 27 grams

 

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Spaghetti alla Carbonara

Picture courtesy of Cooking with Nonna

When you want dinner ready in a rush and don’t want to fuss with a lot of ingredients, this plate of traditional Italian pasta will be your hero.

It has bacon, eggs, and cheese. What more could you want for refueling after a long day?

Serves 6

Ingredients

1 lb. dry spaghetti

1/4 lb. bacon, cut into small pieces

3 large eggs

1/4 lb. pecorino Romano, grated

Salt and freshly ground black pepper to taste

1 Tbsp. extra virgin olive oil

Nutrition Facts (Per Serving)

Calories: 450

Protein: 23 grams

Carbs: 42 grams

Fat: 20 grams

 

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Slow Cooker Italian Spaghetti Meat Sauce

Picture courtesy of Skinny Ms.

You can use these same ingredients and follow the same instructions to prepare pasta sauce in a big stockpot.

But why would you bother when you can leave the flavors to safely marry together in a slow cooker all day long? There’s no need to worry stirring a lot to avoid burning, and you can make it in the morning or afternoon to suit your meal prep schedule.

Serves 6

Ingredients

9 oz. lean ground beef

9 oz. lean ground turkey (or ground chicken)

1 clove garlic, diced

1 medium onion, diced

1 medium carrot, peeled and diced

1 can (5 oz.) tomato paste

2 cans (15 oz. each) whole peeled tomatoes or diced tomatoes, with liquid

1 tsp. salt

1/3 tsp. freshly ground black pepper

Nutrition Facts (Per Serving)

Calories: 218

Protein: 18 grams

Carbs: 10 grams

Fat: 13 grams

 

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Baked Spaghetti Frittata with Broccoli Rabe & Smoked Mozzarella

Picture courtesy of Food Republic

This baked frittata is unlike any other with the use of cooked spaghetti noodles as the base.

It’s got eggs, two kinds of cheese, and broccoli rabe for a final result that tastes like an omelette but with carbs to get you through the day.

This makes an awesome pre-race breakfast for endurance athletes, or served at room temp, it’s a cool upgrade over bringing pasta salad.

Serves 6

Ingredients

1 lb. broccoli rabe, trimmed

12 oz. spaghetti

6 large eggs

3/4 cup freshly grated Pecorino Romano

Salt and freshly ground black pepper

8 oz. smoked mozzarella (or smoked scamorza), thinly sliced

Nutrition Facts (Per Serving)

Calories: 395

Protein: 27 grams

Carbs: 34 grams

Fat: 16 grams

 

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Pizza di Spaghetti

Picture courtesy of A Girl with Wings

There are a number of ways to make use of leftover pasta, and this idea from Giada de Laurentiis is both incredibly easy and super delicious.

Mix last night’s spaghetti – pasta sauce and all – with eggs, milk, and Parmesan cheese, and fry it up in a skillet like a pancake. Then cut it into wedges and serve as a snack or original appetizer.

Serves 4

Ingredients

2 large eggs

1/4 cup low-fat milk

1/2 cup grated Parmesan, plus extra for garnishing

Sea salt and freshly ground black pepper

2 cups leftover spaghetti with olive-tomato sauce (or another marinara of your choice)

1/4 cup extra virgin olive oil

Nutrition Facts (Per Serving)

Calories: 322

Protein: 12 grams

Carbs: 20 grams

Fat: 24 grams

 

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Spaghetti Walnut Bolognese

Picture courtesy of The Honour Systems

It couldn’t be simpler to swap out ground meat for crushed walnuts to make a filling vegan spaghetti sauce.

Since there’s no risk involved in eating raw nuts (unless of course you have a tree nut allergy) there’s no need to brown them in a pan before stirring the walnuts into the pot.

The recipe uses a food processor to crush the walnuts, but that’s not even necessary. Add them to a resealable plastic bag, and go at ’em with a rolling pin, the bottom of a cup, or the back of a heavy spoon.

Serves 4

Ingredients

1 cup walnuts, crushed

1/4 tsp. dried rosemary

1/4 tsp. dried parsley

1/4 tsp. garlic powder

1/4 tsp. smoked paprika

1/4 tsp. fennel

1/4 tsp. sea salt

3 cups tomato sauce

8 oz. brown rice spaghetti

Nutrition Facts (Per Serving)

Calories: 436

Protein: 13 grams

Carbs: 59 grams

Fat: 19 grams

 

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Spaghetti Salad

Picture courtesy of Six Sisters Stuff

Need to feed a bunch of people at once? Whether you’re cooking for a potluck, a house party, or a backyard BBQ, this pasta salad is awesome because it tastes great but is cheap to make.

Hit up the produce section for an armful of fresh ingredients, grab the olives and cheese of your choice, and either whisk together or purchase a simple Italian dressing or vinaigrette.

Serves 15

Ingredients

1 lb. dry thin spaghetti, broken into 3–4” pieces

3 Roma tomatoes, diced

1 medium zucchini, diced

1 medium yellow zucchini, diced

1 green bell pepper, diced

1 red bell pepper, diced

1 red onion, diced

1 cucumber, diced

2 cans (2.25 oz. each) sliced olives, drained

8 oz. cheddar cheese, cubed

Nutrition Facts (Per Serving)

Calories: 138

Protein: 7 grams

Carbs: 14 grams

Fat: 6 grams

 

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Spaghetti & Meatball Bites

Picture courtesy of Paleo OMG

How can you get the same enjoyment of spaghetti without eating pasta? Spaghetti squash!

These appetizers are as satisfying as spaghetti and meatballs, only they’re made on a bed of baked spaghetti squash. They’re easy to assemble in a muffin tin.

And while you’re at it, you may as well make extra meatballs to save yourself some work for a later meal.

Serves 12

Ingredients

1 medium spaghetti squash, cut in half lengthwise with seeds removed

1 lb. grass-fed ground beef

1 can (14 oz.) tomato sauce

3 egg whites, whisked

1 Tbsp. dried parsley

1 Tbsp. dried basil

1 Tbsp. dried thyme

Salt and freshly ground black pepper to taste

1 Tbsp. extra virgin olive oil (or bacon fat)

Nutrition Facts (Per Serving)

Calories: 81

Protein: 8 grams

Carbs: 3 grams

Fat: 4 grams

 

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Spaghetti with Pork Meatballs in Sriracha Tomato Sauce

Picture courtesy of Yummy.ph

Spaghetti goes global with everyone’s very hot sauce: Sriracha. Along with the flavor of Thai chilies, the pork meatballs can adds some Asian flavor.

As you mix the breadcrumbs and ground pork, add in a little bit of Thai spice blend like ginger, garlic, dried lemongrass, cumin, and white pepper.

Serves 6

Ingredients

2 slices sandwich bread, crusts removed

2/3 cup low-fat milk

2 large eggs

1 tsp. salt

1/2 tsp. freshly ground black pepper

1 medium white onion, grated finely

2 lb. ground pork

5 Tbsp. extra virgin olive oil, divided

1 medium white onion, chopped finely

4 cloves garlic, minced

1/4 cup white wine

2 cans (28 oz.) crushed tomatoes

2 tsp. sugar

Salt and freshly ground black pepper to taste

1/4 cup Sriracha chili sauce

3 Tbsp. fresh parsley, chopped

1 lb. dry spaghetti

Nutrition Facts (Per Serving)

Calories: 691

Protein: 56 grams

Carbs: 68 grams

Fat: 21 grams

 

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Spaghetti Squash Bowls with Mushroom & Lentil Marinara

Picture courtesy of Making Thyme for Health

This is a unique way to create single-serving, mouth-watering bowls of spaghetti.

But you won’t have to use any dishes because spaghetti squash does double duty as the pasta replacement, plus the container to eat out of.

The recipe calls for a vegetarian spaghetti sauce bulked up with brown lentils and mushrooms, but you can also use this presentation your favorite meaty sauce.

Serves 4

Ingredients

2 medium-sized spaghetti squash

2 cups cooked brown lentils (about 3/4 cup dry)

8 oz. mushrooms, chopped

4 garlic cloves, minced

1 yellow onion, diced

1 can (15 oz.) crushed fire-roasted tomatoes

1 can (15 oz.) diced tomatoes with herbs

1 can (6 oz.) tomato paste

2 tsp. dried basil

2 tsp. dried oregano

1 tsp. dried thyme

1/2 tsp. crushed red pepper

3/4 cup shredded Italian cheese blend

Fresh parsley (optional garnish)

Nutrition Facts (Per Serving)

Calories: 394

Protein: 20 grams

Carbs: 62 grams

Fat: 9 grams

 

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Spaghetti Aglio e Olio

Picture courtesy of Green Valley Kitchen

This simple spaghetti prep doesn’t require any sauce, relying instead on boiling the pasta in a bit of vegetable broth so the noodles are infused with flavor.

After that, the spaghetti is tossed with olive oil, and some well-selected toppings round out the dinner plate: Parmesan, parsley, walnuts, and red pepper flakes.

Serves 2

Ingredients

1/2 lb. dry thin spaghetti

6 cloves garlic

3 Tbsp. extra virgin olive oil

Dash of red pepper flakes

Freshly ground black pepper to taste

1 cup chicken or vegetable stock

2 oz. Parmesan cheese, grated

1/3 cup minced parsley

1/3 cup walnuts

Nutrition Facts (Per Serving)

Calories: 603

Protein: 22 grams

Carbs: 43 grams

Fat: 40 grams

 

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Spaghetti in Braised Beef & Porcini Mushroom Ragù

Picture courtesy of The Cozy Apron

Who says beef has to be unhealthy? This rich ragù has full-bodied flavor thanks to succulent braised beef and the natural umami of mushrooms.

This plate of pasta looks decadent, homey, and downright dangerous – as in you won’t want to stop eating it. But despite all of the above, it’s totally packed with protein and miraculously low in fat.

Serves 6

Ingredients

1 ounce dried porcini mushrooms

3 lb. beef short ribs

Salt and freshly ground black pepper

2 Tbsp. all-purpose flour

1 onion, chopped

1 carrot, peeled and chopped

1 rib celery, chopped

6 cloves garlic, crushed or minced

2 Tbsp. tomato paste

1/2 cup red wine

1 cup beef stock

1 can (28 oz.) crushed tomatoes

2 tsp. Italian seasoning

1 Tbsp. chopped parsley

16 oz. spaghetti, cooked according to package instructions and held warm

Nutrition Facts (Per Serving)

Calories: 802

Protein: 80 grams

Carbs: 62 grams

Fat: 22 grams

 

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Spaghetti & Meatball Pie

Picture courtesy of The Recipe Rebel

This pie packs a real punch in terms of not just flavor but presentation.

A layer of juicy meatballs are sandwiched between leftover spaghetti, and it’s finished with a generous sprinkle of shredded mozzarella on top. If you like, boost the nutrition with a cup of fresh veggies in the filling.

Serves 8

Ingredients

1 lb. dry spaghetti, cooked

1 1/2 cups spaghetti sauce

2 eggs, beaten

4 oz. cream cheese

2 1/2 cups grated mozzarella cheese, divided

20 medium-sized meatballs, cooked and chopped

1 cup fresh veggies like peppers, tomatoes, and zucchini (optional)

Nutrition Facts (Per Serving)

Calories: 372

Protein: 26 grams

Carbs: 26 grams

Fat: 21 grams

 

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Spaghetti with Clams

Picture courtesy of Saveur

This recipe is a hit on the menu at Zuni Café in San Francisco.

It’s a version of a traditional Italian dish that usually uses linguine, which is a bit thicker than spaghetti. No matter which type of noodle you choose to use, you’ll be impressed with the final flavors that develop.

This is a hit for date nights or dinner parties.

Serves 4

Ingredients

1/2 cups tender bread crumbs, ground in food processor

8 Tbsp. extra virgin olive oil

5 Tbsp. dry white wine

Freshly ground black pepper

1 cup ripe cherry tomatoes, halved

1/2 lb. dry spaghetti

4 cloves garlic, peeled and coarsely chopped

2 pinches dried red pepper flakes

1 1/2 lbs. small manila clams, scrubbed

About 1 cup basil leaves, coarsely chopped

6 sprigs flat-leaf parsley, coarsely chopped

Nutrition Facts (Per Serving)

Calories: 752

Protein: 54 grams

Carbs: 53 grams

Fat: 34 grams

 

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Cucumber Spaghetti with Avocado Sauce & Nori Flakes

Picture courtesy of The Global Girl

You can toss spaghetti in tomato sauce, alfredo, or simply melted butter. But once you try this avocado sauce, you’ll never crave spaghetti the same way again.

The recipe uses spiralized cucumber in place of pasta, but the creamy sauce can be just as incredible on spaghetti or any other form of noodle.

Serves 2

Ingredients

2 large cucumbers

Juice of 1/2 lemon

Pinch of salt

1/2 cup loosely packed fresh dill

2 garlic cloves

1 Tbsp. green onion

1 ripe avocado

1 ripe roma tomato

1 oz. nori

Nutrition Facts (Per Serving)

Calories: 349

Protein: 12 grams

Carbs: 29 grams

Fat: 21 grams

 

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Lemon Shrimp & Spinach Spaghetti

Picture courtesy of Diethood

For a healthy and bright bowl of spaghetti, just add succulent shrimp with a squeeze of fresh lemon juice.

Spinach not only adds a fresh, crisp note but a lot of nutrition, including plant-based protein, niacin, zinc, dietary fiber, and vitamin K.

Serves 4

Ingredients

8 oz. dry spaghetti

2 Tbsp. extra virgin olive oil

1 Tbsp. butter

1 lb. shrimp, peeled and deveined

3 garlic cloves, chopped

2 stalks green onion, chopped

1 pint grape tomatoes, halved

3 basil leaves, thinly sliced

Juice of 1 lemon

1/4 tsp. salt

Freshly ground black pepper to taste

10 oz. fresh baby spinach

Nutrition Facts (Per Serving)

Calories: 423

Protein: 35 grams

Carbs: 41 grams

Fat: 14 grams

 

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Kung Pao Spaghetti

Picture courtesy of Damn Delicious

This is like everything you love about Chinese take-out meets spaghetti. But since you’re making it home, it’s easy to control the ingredients and meet your nutritional requirements.

This recipe calls for reduced-sodium soy sauce, minimal added sugar (which you can swap for a bit of stevia), and no MSG.

Serves 6

Ingredients

1 lb. dry spaghetti

2 Tbsp. vegetable oil

3 boneless skinless chicken breasts (about 6 oz. each), thinly sliced

Salt and freshly ground black pepper to taste

4 cloves garlic, minced

1/2 cup dry roasted peanuts

2 green onions, thinly sliced

2/3 cup reduced-sodium soy sauce

1/2 cup chicken broth

1/2 cup dry sherry

2 Tbsp. red chili paste with garlic (more to taste)

1/4 cup cane or coconut sugar

2 Tbsp. red wine vinegar

2 Tbsp. cornstarch

1 Tbsp. sesame oil

Nutrition Facts (Per Serving)

Calories: 598

Protein: 38 grams

Carbs: 58 grams

Fat: 21 grams

 

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What did you think of these healthy spaghetti recipes? Have anything else to share? Let me know in the comments below!