5 Healthy Pasta Recipes In Honor Of National Pasta Month!

While we often associate October with all things fall, it also happens to be National Pasta Month!

As pasta is one of my favorite foods, I wanted to give you 5 healthier pasta recipes — one for each week of October.

Week 1: Baked Pumpkin Pasta with Brussels Sprouts

Make your taste buds happy by kicking off National Pasta Month with this seasonal baked pasta dish!

In addition to being nice and creamy, it’s also a great recipe for meal prep as it re-heats well.

In addition to brussels sprouts, the recipe also calls for the addition of canned pumpkin and whole grain pasta to help boost the fiber content.

This baked pasta dish makes 6 servings, with each serving providing 364 calories, 11g of fat, 3g of saturated fat, 34mg of cholesterol, 699mg of sodium, 51g of carbohydrate, 10g of fiber, and 19g of protein.

For a balanced meal, pair this recipe with a spinach and arugula salad. I like to top mine with walnuts, cranberries, and a homemade vinaigrette.

Week 2: Baked Lasagna 

This lasagna is great for meatless Mondays as it includes a mix of spinach, mozzarella, and ricotta.

This recipe yields 12 servings and freezes well, making it another great option for meal prep.

To reduce the amount of sodium in this recipe, look for a pasta sauce with less than 300 mg per 1/2 cup serving.

One slice of this veggie lasagna yields 326 calories, 18g of total fat, 537 mg of sodium, 24g of carbohydrates, 2g of fiber, 4g of sugar, and 17g of protein. 

For extra veggies, I recommend paring a slice of this lasagna with steamed broccoli topped with sautéed pine nuts.

Week 3: Instant Pot Pasta in 30 Minutes 

Have you ever experienced driving to work in the morning and thinking “Ugh! I forgot to put my dinner ingredients in the crock-pot”?

I know I have, which is why I love my Instant Pot! Essentially with an Instant Pot, you can have a slow cooker-style meal that’s ready in less than 30 minutes.

To make this Instant Pot Pasta, you’ll need:

• 1 teaspoon olive oil
• 1 pound 93% lean, ground turkey
• 12 ounces whole wheat penne pasta
• 1 clove garlic, minced
• 1 medium onion, diced 
• 3 cups low-sodium chicken broth
• 1 cup arugula and spinach mix
• 1 (28 ounce) can low-sodium diced or crushed tomatoes, drained
• ½ cup shredded, part skim mozzarella cheese
• 2 teaspoons dried oregano
• 2 teaspoons dried basil 
• 1 teaspoon black pepper
• 1 teaspoon red pepper flakes 

Here’s what you’ll do:

1. First, heat the Instant Pot to the “Sauté” setting. 
2. Add the olive oil, turkey, and onion into the Instant Pot. Sauté the mixture, stirring frequently to break up the turkey, until the turkey is golden brown. Next, add the garlic and stir periodically for about 2 minutes. 
3. Next, add the pasta, diced tomatoes, spinach, arugula, and herbs. Pour the broth over the mixture to ensure that the pasta is covered. 
4. Set the Instant Pot to “Manual” for 5 minutes, then turn the valve to “Seal.” When the timer goes off, turn the valve to “Vent” for the quick pressure release. 
5. Add the ½ cup mozzarella cheese into the pasta and stir to help it melt. Let the pasta sit for about 10 minutes before serving.

This recipe yields 7 servings. Each serving provides about 328 calories, 9g of fat, 2g of saturated fat, 448mg of sodium, 41g of carbohydrates, 7g of fiber, 6g of sugar, 26g of protein.

Week 4: Light & Healthy Pasta Puttanesca 

Our recipe for Pasta Puttanesca can be ready in 30 minutes, which makes it an easy and quick meal to make after work.

And unlike other pasta dishes that can feel heavy, this recipe has a light and flavorful marinara sauce that won’t make you feel weighed down and tired.

Which is perfect, as going for a stroll after dinner is a great way to soak in all the Fall colors and is also good for your health!

This recipe yields 8 servings, with each serving providing 295 calories, 5g of fat, 248mg of sodium, 52g of carb, 4.5g of fiber, 2.4g of sugar, and 9g of protein.

Week 5: Butternut Squash Mac & Cheese

To end the month, this butternut squash mac and cheese is the perfect way to transition into the holiday season!

By using butternut squash, this pasta has all the creaminess you’d expect from mac and cheese, but without the need for cream or milk. It also adds a slightly sweet flavor to the dish.

If you want some spice, be sure to add up to 2 teaspoons of red pepper flakes while cooking.

This recipe yields 6 servings. Each 1 cup serving provides 300 calories, 6g of total fat, 2.5g of saturated fat, 10mg of cholesterol, 290mg of cholesterol, 53g of carbohydrates, 6g of fiber, 2g of sugar and 13g of protein.

The Bottom Line 

As these 5 recipes highlight, you can eat healthy and still enjoy pasta! It’s all about the ingredients in the dish and what you serve on the side.

How are you celebrating National Pasta Month? Let us know in the comments!

Also, don’t forget to add your October pasta dishes into your Lose It! app to see how they can fit into your nutrition goals!