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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 meal prepping, especially when you can make pasta meal prep healthy!
Do you think that half the Italian national football team doesn’t enjoy a delicious meal of pasta? Even the vice president of the club mentioned eating pasta after winning the Euros.
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.
Pasta Expert Tips & Tricks
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.
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.
Raw pasta, when stored correctly, can stay for years. Cooked pasta, when stored correctly, can last for around 3 to 5 days.
We are all 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.
32 Healthy Pasta Meal Prep Recipes Under 500 Calories
These healthy pasta meal prep ideas are spilt into pasta dishes you can eat cold or that you should eat reheated.
Cold Pasta Salad Ideas
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!
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!
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.
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!
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.
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 pasta meal.
This Caprese pasta with tomatoes, mozzarella and basil is the perfect speedy dinner – only a handful of ingredients and ready in 15 minutes!
Creamy and rich, this pasta salad is packed full of veggies and protein! An excellent lunchbox meal and stores well too.
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.
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!
This Greek pasta salad is a light and fresh combination of colorful veggies, olives, and feta cheese.
Pasta Meal Prep Ideas to Reheat
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!
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.
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!
Silky smooth Vegan Alfredo Sauce is a tasty comfort food pasta dish with all the creaminess of the American classic but entirely dairy-free!
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!
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.
This one pot chicken with creamy spinach artichoke pasta is made with seared chicken breasts, orzo pasta, fresh spinach, artichokes and plenty of cheese.
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!
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!
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 meal prep recipes for more low-calorie ideas!
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!
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.
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.
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 recipes your family will ask to make again and again.
Whole wheat pasta, chicken, and broccoli in an easy-to-make creamy cashew sauce that can be ready in 30 minutes.
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.
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.
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.
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.
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!
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.
Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.