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.
- 32 Healthy Pasta Meal Prep Recipes Under 500 Calories
- 1. 15-Minute Pumpkin Seed Pesto Pasta
- 2. 15-Minute Vegan Green Spaghetti
- 3. Spicy Roasted Poblano Pesto Pasta
- 4. Creamy Avocado Pesto Pasta
- 5. Broccoli Pesto Pasta Salad
- 6. Red Lentil Pasta with Lemon Garlic Greens
- 7. Quick and Easy Caprese Pasta
- 8. Pasta & Bean Salad
- 9. Red Pesto Pasta
- 10. Healthy Creamy Lemon Chicken Pasta
- 11. Greek Pasta Salad
- 12. Cherry Tomato Spaghetti
- 13. Healthier Low Carb Lasagna
- 14. Gluten-Free Creamy Tomato Pasta with Coconut Milk
- 15. Vegan Alfredo Pasta
- 16. Bucatini Pasta with Garlic Shrimp
- 17. Vermicelli di Positano
- 18. One Pot Chicken with Creamy Spinach Artichoke Pasta
- 19. 20-Minute Tuna Mediterranean Pasta
- 20. Roasted Broccoli Rotini
- 21. Spinach and Mushroom Fettucine
- 22. 5-Ingredient Black Bean Pasta
- 23. One Pot Mushroom Stroganoff
- 24. Kale and Sweet Potato Mac and Cheese
- 25. Ground Turkey and Broccoli Pasta
- 26. Healthy Chicken Broccoli Pasta Casserole
- 27. Creamy Vegan Zucchini Mushroom Pasta
- 28. Quick and Creamy Avocado Pasta
- 29. Garlic Pasta with Tuna and Chili
- 30. Creamy Mushroom Pasta with Tomatoes
- 31. Simple Mediterranean Pasta with Eggplant, Zucchini and Pepper
- 32. Minestrone Soup
- Common Questions on Meal Prepping Pasta
Contents
- 32 Healthy Pasta Meal Prep Recipes Under 500 Calories
- 1. 15-Minute Pumpkin Seed Pesto Pasta
- 2. 15-Minute Vegan Green Spaghetti
- 3. Spicy Roasted Poblano Pesto Pasta
- 4. Creamy Avocado Pesto Pasta
- 5. Broccoli Pesto Pasta Salad
- 6. Red Lentil Pasta with Lemon Garlic Greens
- 7. Quick and Easy Caprese Pasta
- 8. Pasta & Bean Salad
- 9. Red Pesto Pasta
- 10. Healthy Creamy Lemon Chicken Pasta
- 11. Greek Pasta Salad
- 12. Cherry Tomato Spaghetti
- 13. Healthier Low Carb Lasagna
- 14. Gluten-Free Creamy Tomato Pasta with Coconut Milk
- 15. Vegan Alfredo Pasta
- 16. Bucatini Pasta with Garlic Shrimp
- 17. Vermicelli di Positano
- 18. One Pot Chicken with Creamy Spinach Artichoke Pasta
- 19. 20-Minute Tuna Mediterranean Pasta
- 20. Roasted Broccoli Rotini
- 21. Spinach and Mushroom Fettucine
- 22. 5-Ingredient Black Bean Pasta
- 23. One Pot Mushroom Stroganoff
- 24. Kale and Sweet Potato Mac and Cheese
- 25. Ground Turkey and Broccoli Pasta
- 26. Healthy Chicken Broccoli Pasta Casserole
- 27. Creamy Vegan Zucchini Mushroom Pasta
- 28. Quick and Creamy Avocado Pasta
- 29. Garlic Pasta with Tuna and Chili
- 30. Creamy Mushroom Pasta with Tomatoes
- 31. Simple Mediterranean Pasta with Eggplant, Zucchini and Pepper
- 32. Minestrone Soup
- Common Questions on Meal Prepping Pasta
- Final Advice on Pasta Meal Prepping
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
Common Questions on Meal Prepping Pasta
How can you make pasta healthier?
The best way is to make the switch to wholegrain (brown) pasta. It’s a more complex carbohydrate that digests slower, decreasing blood sugar and energy spikes.
What’s the best way to store pasta?
Pasta is starchy, and when cooked, the starch makes its way to the surface. It’s what makes pasta stick together when stored. To stop this, you can run the pasta through some cold water until cooled, then place it in a container and mix through a tablespoon of olive oil. Afterward, place the pasta in a sealed container in the refrigerator.
How long can you store pasta?
Raw pasta, when stored correctly, can stay for years. Cooked pasta, when stored correctly, can last for around 3 to 5 days.
How do you reheat pasta in the microwave?
I am a fan of the microwave when it comes to meal preparation, and some minor tweaks can make your food taste better. With pasta, it’s a good idea to add a teaspoon of water and tightly cling film the bowl before microwaving. It will help create a wet heat so that the pasta doesn’t get hard bits.
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!
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.
