Pasta lovers, rejoice!
Despite years of being pushed to the sidelines by trendy low-carb diets, experts say pasta can still have a starring role on your day-to-day menu.
“Pasta can definitely be part of a healthy diet,” Stephanie Schiff, a registered dietitian nutritionist at Northwell Huntington Hospital, told The Post. “You can eat it every day if you want to.”
But that doesn’t mean you should heap your plate with your favorite five-layer cheese lasagna seven nights a week.
When you eat simple carbs like refined pasta, Schiff explained, your body turns its starch into sugar. That glucose enters the bloodstream quickly and can cause a spike in blood sugar levels.
“If you’re not eating pasta with a good amount of protein and fiber, that spike will be quick, sharp and high, and then your blood sugar will crash,” she explained. “You’ll feel hungry again soon after and may feel tired.”
Over time, eating too much pasta without enough of other key nutrients can contribute to health issues, including weight gain, digestive problems, metabolic syndrome, and a higher risk of chronic disease.
Fortunately, Schiff said a few simple tweaks can make pasta healthier and just as satisfying.
She broke down three of her favorite dishes that can easily fit into your regular rotation without knocking your healthy eating goals off track — along with easy ways to make your go-to favorites a bit more balanced.
Pasta primavera
“This recipe is super healthy, high in fiber and antioxidants, while being colorful and delicious,” Schiff said. “You can change the vegetables to suit your own taste, or to use whatever is in your fridge or freezer, or is on sale.”
Ingredients (serves four):
- 8 oz whole wheat pasta (or chickpea/lentil pasta)
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1 cup broccoli florets
- 1 cup zucchini, sliced
- 1 cup bell peppers, sliced
- 1 cup cherry tomatoes, halved
- ¼ cup reserved pasta water
- 1 tbsp lemon juice
- Salt and pepper to taste
- Optional: fresh basil or parsley, as well as ¼ cup grated Parmesan cheese
Instructions
- Cook pasta in boiling, salted water according to package directions.
- Sauté garlic in olive oil for 1 minute until fragrant.
- Add broccoli, zucchini, and peppers; cook 5–7 minutes until tender.
- Toss in cherry tomatoes; cook for 1-2 minutes.
- Add pasta, lemon juice, and reserved pasta water; combine well.
- Season and top with herbs and Parmesan if using.
Mediterranean chickpea pasta
“I love adding beans or peas to pasta dishes,” Schiff said. “They add extra protein and fiber – which slows down digestion and helps you feel full longer.”
Ingredients (serves four):
- 8 oz whole wheat pasta (or legume-based pasta)
- 1 tbsp olive oil
- 3 cloves garlic, minced
- 1 (15 oz) can chickpeas, drained and rinsed
- 3 cups fresh spinach (or 1 cup frozen, thawed)
- 1 cup cherry tomatoes, halved
- ¼ cup reserved pasta water
- 1 tbsp lemon juice
- Optional: ¼ cup feta cheese
Instructions
- Cook pasta in boiling, salted water according to package directions.
- Sauté garlic in olive oil for 1 minute until fragrant.
- Add chickpeas, spinach, and tomatoes; cook until spinach wilts and tomatoes soften.
- Toss everything with pasta, lemon juice, and pasta water.
- Finish with feta for a creamy, salty touch.
Pasta with simple tomato sauce
“You can control the amounts of sodium and sugar you use in this dish or even leave them out,” Schiff said.
“Add a heaping tablespoon of low-fat ricotta cheese when serving for extra protein and creamy texture, and serve with turkey meatballs for even more protein,” she recommended. “Serve with a side of broccoli or spinach for extra fiber.”
Ingredients: (makes ~4 cups / 8 servings)
- 2 tbsp olive oil
- 3 to 4 cloves garlic, minced
- 1 (28 oz) can crushed tomatoes (no salt added)
- 1 (14 oz) can diced or crushed tomatoes
- 1 tsp dried oregano
- ½ tsp red pepper flakes (optional)
- ½ tsp black pepper
- 1–2 tsp balsamic vinegar (or a pinch of sugar, optional)
- ¼ cup fresh basil, chopped (or 1 tsp dried)
- Salt to taste (or skip entirely)
- 16 oz whole wheat pasta
Instructions
- Sauté garlic (and red pepper flakes if using) in olive oil for 1 minute until fragrant.
- Add tomatoes, oregano, and black pepper; simmer 15–20 minutes.
- Finish with balsamic vinegar and basil.
- Serve over pasta of choice.
Pasta tips
If your favorite recipe didn’t make the lineup, Schiff said there are still some simple steps you can take to make it a healthier part of your diet
She recommends reaching for whole wheat pasta when possible, since the extra fiber can help you feel full longer and may blunt blood sugar spikes compared to refined versions. Pastas made from chickpeas or lentils are also smart swaps, offering more fiber and protein than traditional pasta.
When cooking, aim for al dente. Schiff says it can help you feel fuller faster, and may mean some of the starch is less fully digested.
When it’s time to serve, skip the bowl and go for a plate. Build your meal with a simple formula: one quarter protein, half vegetables and the rest pasta — and always start with your greens.
“The fiber in the vegetables will slow down the absorption of the carbs in the pasta,” Schiff said. “You’ll get full more quickly with this setup, and won’t feel like you’re being cheated with less pasta.”
And if you’re using a recipe that calls for chicken broth, opt for a low-sodium or no-salt-added version, then season to taste if needed.
“Most chicken broth has too much sodium to be healthy for people with high blood pressure or other cardiac issues,” Schiff said.
