32 Healthy Pasta Meal Prep Recipes Under 500 Calories

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If someone has told you pasta can’t be in a healthy balanced diet, they’re wrong! Pasta is a popular meal for athletes, models and is perfect for anyone – especially when you can make these healthy pasta meal prep ideas!

It’s all about portion control and what you serve with the pasta, and it’s the same with other carbohydrates like rice and potatoes.

Pasta is a great source of carbohydrates, a beneficial energy source, especially if you are a regular in the gym. Aim to meal prep your meal 1 to 2 hours before your workout, and you should have a good amount of nutrition to get you through it.

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32 Healthy Pasta Meal Prep Recipes Under 500 Calories    

These healthy pasta meal prep ideas are great low calorie meal prep recipes that you can fit within your diet!

1. 15-Minute Pumpkin Seed Pesto Pasta

This recipe for Pesto Pasta comes together in just 15 minutes, and it’s made with a simple homemade pesto. The best part is that you can control the amount of oil you put in the recipe and adjust it to your liking. You can prepare the pesto up to 4 days in advance and add it to the pasta when ready!

Calories: 450 cals

2. 15-Minute Vegan Green Spaghetti

This hearty 15 Minute pasta dish is full of God-made plant-based food ingredients your body and mind need daily. Satisfy your pasta cravings without any guilt, without belly fat, without weight gain. Quick and easy. Eat your daily dose of veggies in a super simple and enjoyable way!

Calories: 303 cals

3. Spicy Roasted Poblano Pesto Pasta

Try this spicy roasted poblano pesto pasta for weeknight dinner or brunch. It is so easy and ready in 30 minutes. Made with homemade poblano pesto, it is vegan, vegetarian & gluten-free.

Calories: 429 cals

4. Creamy Avocado Pesto Pasta

A vibrant, herbaceous, garlicky, luscious pasta sauce that can be made in less than 10 minutes! Toss in your favorite pasta and you can even top with your favorite protein for a more filling meal! This is one of my favorite cheap meal prep ideas!

Calories: 404 cals

5. Broccoli Pesto Pasta Salad

If you’re looking for the world’s brightest and most flavorful pasta salad – you’ve found it! This is broccoli pesto pasta.

It’s combined tender broccoli pesto (yes, you can make pesto with broccoli!) with fresh Parmesan and parsley for a mixture that elevates the pasta to out-of-this-world deliciousness.

Calories: 196 cals

6. Red Lentil Pasta with Lemon Garlic Greens

This easy red lentil pasta recipe includes sautéed garlicky lemon kale and a vegan walnut “cheese” topping. It’s a quick, nutritious and satisfying way to enjoy a gluten-free meal prep.

Calories: 370 cals

7. Quick and Easy Caprese Pasta

This Caprese pasta with tomatoes, mozzarella and basil is the perfect speedy dinner – only a handful of ingredients and ready in 15 minutes!

Calories: 368 cals

8. Pasta & Bean Salad

Creamy and rich, this pasta salad is packed full of veggies and protein! An excellent lunchbox meal and stores well too.

Calories: 293 cals

9. Red Pesto Pasta

This 20-minute red pesto pasta is delicious, and it’s a healthier take on the classic red pesto pasta. It only takes 20 minutes to make, making meal prep a whole lot easier.

Calories: 395 cals

10. Healthy Creamy Lemon Chicken Pasta

This is a lightened-up version of healthy creamy lemon chicken pasta with fresh lemon, broccoli and peas. And it’s still super creamy @ only 10 WW smart points (blue plan), including the pasta!

Calories: 378 cals

11. Greek Pasta Salad

This Greek pasta salad is a light and fresh combination of colorful veggies, olives, and feta cheese.

Calories: 331kcal

12. Cherry Tomato Spaghetti

For a good reason, this pasta recipe is an all-time favorite for a good reason… .it’s easy, super fresh, and satisfying, and uses just a few simple ingredients. It’s wonderful to serve as a side dish or all on its own.  It’s perfect for meal prep, too, since it’s just as good warm or cold and can be easily prepped the day before. Add sliced chicken for extra protein!  

Calories: 274 cals

13. Healthier Low Carb Lasagna

Is healthy lasagna such a thing? Yes, it is! Gone are the days where you have to ward off pasta to reach your health and fitness goals. With a few minor tweaks and some hidden veggies, you can still enjoy this classic dish without the guilt. 

Calories: 440 cals

14. Gluten-Free Creamy Tomato Pasta with Coconut Milk

The inspiration for this dish comes from the Middle East, where pink sauce pasta is well-known. It is usually made with tomato, heavy cream, milk, and cheese, which gives it its signature pink color. However, to make this dish healthier, the heavy cream and milk are substituted with coconut milk, making it guilt-free! Enjoy a healthy, comforting meal throughout the week with this recipe!

Calories: 445 cals

15. Vegan Alfredo Pasta

Silky smooth Vegan Alfredo Sauce is a tasty comfort food pasta dish with all the creaminess of the American classic but entirely dairy-free!

Calories: 273 cals

16. Bucatini Pasta with Garlic Shrimp

This easy bucatini pasta recipe tossed with garlic shrimp and cherry tomatoes is made in under 30 minutes making it a great weeknight meal while also perfect for meal prep!

Calories: 245 cals

17. Vermicelli di Positano

This delicious light vegetarian/vegan pasta dish from Positano on the Amalfi coast is a super easy no-cook recipe, meaning you only have to cook the pasta. Perfect for summer meals, as a side at BBQs or for light lunches.

Calories: 328 cals

18. One Pot Chicken with Creamy Spinach Artichoke Pasta

This one pot chicken with creamy spinach artichoke pasta is made with seared chicken breasts, orzo pasta, fresh spinach, artichokes and plenty of cheese. This is one of my favorite one pot meal preps!

Calories: 476 cals

19. 20-Minute Tuna Mediterranean Pasta

Grab a can of tuna, a can of tomatoes and a packet of pasta from your pantry. Toss them together with a few other simple flavors. Within 15 minutes, you’ll have a tasty and healthy meal on the table that everyone will love!

Calories: 269 cals

20. Roasted Broccoli Rotini

Swap out the cheese for a secret ingredient in this guilt-free rotini! Toss in pops of perfectly roasted broccoli for a side dish that is only 201 calories per serving!

Calories: 201 cals

21. Spinach and Mushroom Fettucine

This spinach and mushroom fettuccine is a warm and comforting dinner loaded with all the umami flavor but at only 234 calories per serving! Have a look at these low-calorie lunch meal prep recipes for more low-calorie ideas!

Calories: 234 cals

22. 5-Ingredient Black Bean Pasta

A tasty black bean pasta recipe made with only 5 ingredients. It is rich in protein, mildly spicy, delicious, and only has 345 calories per portion!

Calories: 345 cals

23. One Pot Mushroom Stroganoff

Creamy mushroom stroganoff is a delectable, one-pot pasta with fresh mushrooms and egg noodles in a savory cream sauce. Comfort food couldn’t be easier than this delicious mushroom stroganoff recipe for Instant Pot or stove.

Calories: 233 cals

24. Kale and Sweet Potato Mac and Cheese

Kale and Sweet Potato Mac and Cheese is the answer to your cheesy pasta dreams. A mixture of whole wheat pasta, mashed sweet potato, cheese and kale make this savory sweet potato pasta casserole a real winner.

Calories: 438 cals

25. Ground Turkey and Broccoli Pasta

Pasta with Ground Turkey and Broccoli is 30 minute one pot meal with turkey, broccoli, tomatoes and Parmesan cheese. It is one of those healthy ground turkey meal prep recipes your family will ask to make again and again.

Calories: 379 cals

26. Healthy Chicken Broccoli Pasta Casserole

Whole wheat pasta, chicken, and broccoli in an easy-to-make creamy cashew sauce that can be ready in 30 minutes. 

Calories: 461 cals

27. Creamy Vegan Zucchini Mushroom Pasta

Creamy Mushroom Zucchini Pasta is an easy and healthy vegan meal that is quick to make for a weeknight dinner or meal prep. The zucchini is spiralized and tossed with regular or gluten-free spaghetti in a flavorful, plant-based, creamy sauce with aromatic baby bella mushrooms, onions, and garlic. This is one of my favorite vegan meal prep ideas because of how creamy it is with the tasty mushrooms.

Calories: 377 cals

28. Quick and Creamy Avocado Pasta

Quick and creamy avocado pasta that’s healthy and vegan. High in fiber, vitamin C, iron and good fats. Easy to make in under 15 minutes.

Calories: 494 cals

29. Garlic Pasta with Tuna and Chili

Spicy and nutritious, this tuna pasta ticks all the boxes! Ready in under 30 minutes, the tomato-based sauce hugs each pasta shape for a glorious dinner with a chili kick.

Calories: 376 cals

30. Creamy Mushroom Pasta with Tomatoes

This tasty pasta delicious is perfect for mushroom lovers; it’s tasty and easy to make. Try adding a dash of truffle oil to the sauce to give it a more intense mushroom flavor.

Calories: 388 cals

31. Simple Mediterranean Pasta with Eggplant, Zucchini and Pepper

At under 350 calories per portion, this versatile Mediterranean pasta dish is colorful, nutritious and versatile! Eat it as it is or make it into a pasta bake for an evening treat; this one-pot zucchini, peppers and eggplant sauce will not disappoint one bit!

Calories: 309 cals

32. Minestrone Soup

Minestrone Soup is a comforting Italian vegetable soup made with beans, pasta, and a nourishing tomato-based broth. Packed full of fresh and seasonal vegetables, this hearty, vegetable-filled, Homemade Minestrone Soup Recipe is the perfect healthy solution to beat the chilly winter months and saves easily for healthy meal prep.

Calories: 324 cals

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Common Questions on Meal Prepping Pasta

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Final Advice on Pasta Meal Prepping

If you’re going to try making one of these pasta meal prep ideas I highly recommend trying a recipe before meal prepping it! Make a small batch to test the recipe to make sure you like it. If you do, then double it up for your next meal prep!

If you want more ideas, check out my list of low calorie meal prep recipes or my meal prep ideas for weight loss!