Recipes to lose weight with pasta


Is it possible to lose weight eating pasta? Yes! In fact, a weight loss diet has even been created that is known as “the pasta diet ” and which is based on the consumption of these carbohydrates but doing so with specific guidelines where its fat intake is reduced to the maximum. Nutritionists affirm that it is not bread or pasta that makes us fat, but the sauces with which we accompany them, therefore, we can include some recipes in our diet that will help us lose weight. In this article we propose some recipes to lose weight with pasta, do not give up its delicious flavor!

Eat slimming paste

Within the group of carbohydrates we find those that are complex and those that are simple; the former are those that include food with rice and pasta and are highly recommended in our diets due to their high contribution of vitamins and nutrients that are beneficial to our body. Among the most positive effects that pasta gives us, the following should be highlighted:

  • It is a food that regulates cholesterol,reducing bad cholesterol.
  • It balances the glucose levels in our body by reducing saturated fats.
  • Provides large doses of energy perfect to consume throughout the day.
  • It helps to balance our body and maintain weight.

But, before continuing, we must clarify some specific aspects if you want to lose weight with pasta: first, pasta always has to be made with whole wheat flour because, thus, it contains large doses of soluble fiber that favors transit and gives us a feeling of satiety. Afterwards, we have to know that pasta should always be eaten early in the day (breakfast and lunch); during the night we must opt ​​for light dinners that are based on the intake of vegetables and low-fat proteins.

We must also note something about the amount of pasta we have to eat: a 100 gram plate of cooked pasta equals 340 calories, something equivalent to a piece of meat or a plate of legumes. Therefore, in order to lose weight with pasta, at most we have to eat dishes of 100 to 150 grams accompanied with healthy ingredients and with few calories. This combination will be the secret for our recipes to lose weight with pasta.

Macaroni with asparagus and prawns

Ingredients for 4 people:

  • 350 grams of whole grain macaroni
  • 20 prawns
  • 16 wild asparagus
  • 3 garlic cloves
  • Lemon juice

The first thing we will do is cut the base of the asparagus, wash it and put it to boil in a pot with hot water; we let them soften for about 10 minutes and then we remove from the heat and reserve. In a separate pot we put water to boil and when it breaks the boil we add the prawns for 3 minutes. We remove from the water, peel them and reserve.

Now we just have to boil the pasta with a splash of oil and salt. When it is ready we will have to strain it and reserve. In a frying pan over low heat we will fry the minced garlic with the prawns, after a short time we add the asparagus, the lemon juice and sauté them all. Now we will have to add the macaroni and stir so that everything is mixed. It’s that easy, fast and delicious! You sign up?

Spaghetti with Vegetables

Another recipe for slimming pasta consists of this one that we show you below. As we have mentioned before, one of the tips to get the recipe to be light consists of choosing the ingredients with which we cook the pasta, therefore, if we choose vegetables and cook them with little oil we will enjoy a very healthy dish.

Ingredients for 4 people:

  • 350 grams of whole wheat spaghetti
  • 2 ripe tomatoes
  • Green beans to taste
  • 2 carrots
  • Peas to taste
  • 1 small onion

The first thing we will do is bring the water to a boil to add the spaghetti and let them cook while we continue with our recipe. Aside, we will chop the onion and carrot into small pieces and add them to a frying pan with a drizzle of oil, when it is hot. Let it cook over medium heat for about 3 minutes and then add the two grated tomatoes to the pan.

When about 5 minutes have passed, add the green beans and peas and let them cook for 5 more minutes. Correct the salt and add a little oregano (optional) to give a more Italian touch to your recipe. Test that the vegetables are ready and when they are, add the spaghetti and sauté everything so that the flavors mingle.

Spirals with chicken and mushrooms

The chicken is one of the lean meats most recommended to help you lose weight, this is because they have little fat, provide a feeling of satiety and calorie burn very easily. For this reason, a good light recipe consists of including this food always cooked with very little oil.

Ingredients for 2 people:

  • 100 grams of whole wheat spirals
  • 2 chicken breast fillet
  • 1 onion
  • 200 grams of mushrooms
  • Bean sprouts

We will start our recipe by boiling water with a pinch of salt and, when it breaks the boil, we will add the spirals. Meanwhile, we will cut the breast into small pieces and put it to cook in a pan with a drizzle of hot oil. When it is golden brown we will add the chopped onion and stir so that the flavors are integrated.

After 3 minutes we will add the mushrooms and bean sprouts (if you want, at this time you can also add soy sauce that will give an oriental and delicious touch to your light pasta recipe). We stir everything so that the ingredients are mixed and then we add the drained and cooked al dente spirals to the pan. Take advantage!


If you are more of a fish, you should know that seafood is ideal for weight loss diets since they hardly contain calories and have very good properties for the body. Therefore, learning how to make spaghetti is a good idea if you want to enjoy a delicious, low-calorie dish. Take note of this recipe:

Ingredients for 4 people

  • 400 grams of whole wheat spaghetti
  • 300 grams of clams
  • 300 grams of prawns
  • 400 grams of mussels
  • 2 cloves of garlic
  • 1 onion
  • 1 sprig of parsley

We started making this recipe to lose weight by preparing a shrimp broth. For this we will have to clean the mussels and clams and clean the prawns, keeping the shells. Put 3 cups of water to boil in a pot and put the shrimp shells with a little onion; let it cook for 20 minutes for a tasty broth. When it is, you will have to strain the broth and reserve it.

Meanwhile, we will chop the onion and garlic and fry it over low heat. Add a pinch of oregano and then a cup of broth, let everything cook over low heat. In another pan add a little oil and cook the prawns. When the sauce is ready we will add the clams, mussels and prawns, correct the salt and cook for 5 more minutes.

In addition, we will put water to boil in a pot and cook the whole wheat spaghetti. When they are ready you just have to pour them into the sauce that we have prepared and stir everything perfectly so that the flavors come together. That easy! A low calorie and delicious recipe.



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