Low calorie pasta that is full of flavor. I’m always on the hunt for ways to enjoy our favorite comfort foods without compromising on taste. Pasta is near the top of that list for most people, myself included. But traditional pasta can be high in calories and carbs. That’s why I set out in my kitchen to develop a pasta dish that would satisfy our cravings without weighing us down. After many tests and tastings, I perfected a recipe for a zesty lemon and herb pasta that has all the coziness of the original but with a fraction of the calories and carbs.
Recipe ingredients
- 3 cups of low-calorie rotini pasta, cooked until al dente. I like to use a high-protein pasta to keep me feeling full.
- 1 1/2 cups of fresh tomato sauce. I make my own by slowly simmering crushed tomatoes with Italian seasonings, a pinch of salt and pepper, and a touch of brown sugar substitute for sweetness.
- 1 cup of fat-free cottage cheese. The creamy texture adds richness without the fat or calories.
- 2 cups of part-skim mozzarella cheese, divided. I use a bit less than full fat for significant calorie savings.
- 1 large egg. This creates a rich and saucy mixture when combined with the cheeses.
- 1 tablespoon of Italian seasoning blend. The aromatic herbs take this dish to the next level.
How to Make This Low Calorie Pasta Recipe
Preparing the Sauce
First, let’s make that flavorful tomato sauce. In a saucepan, combine the crushed tomatoes, Italian seasoning, salt, pepper, and brown sugar substitute. Bring it to a gentle simmer and let the flavors meld for 15-20 minutes, stirring occasionally. You want the sauce to thicken slightly. Once it reaches your desired consistency, remove from heat and set aside.
Cooking the Pasta
Bring a large pot of water to a boil. Add the rotini pasta and cook for 8-10 minutes, until al dente.
Making the Cheese Mixture
In a medium bowl, combine the cottage cheese, 1 cup of the mozzarella cheese, egg, and Italian seasoning. Mix until fully combined and smooth.
Assembling the Dish
Add the cooked pasta to the cheese mixture and gently fold together until fully coated. Pour half of the pasta mixture into a 9×13 inch baking dish. Top with half the tomato sauce. Repeat layering with the remaining pasta mixture and sauce.
Baking
Sprinkle the remaining 1 cup of mozzarella cheese evenly over the top. Bake at 350°F for 25 minutes, until hot and bubbly.
Serving Instructions
This pasta bake makes a hearty family sized portion or can be halved for a smaller crowd. Serve hot, straight from the oven. You can garnish individual portions with fresh basil leaves or parsley for added flavor and color.
Storage Instructions
Any leftovers can be stored in an airtight container in the fridge for up to 4 days. The flavors will continue to develop the next day. To reheat individual portions, simply place in a microwave-safe dish and warm through, about 1-2 minutes.
Freezing Instructions
This recipe actually freezes beautifully! To freeze, allow the fully cooked pasta bake to cool completely, then portion into freezer-safe containers or bags, pressing out excess air. Seal and label with contents and date. The pasta bake maintains best texture and flavor when frozen for 2-3 months. To enjoy, thaw overnight in the fridge or microwave just until heated through, about 2-3 minutes. The cheese may separate slightly but will become creamy again with a brief stir.
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FAQs
Yes, feel free to substitute the rotini for penne, farfalle, or other short pasta shapes. The recipe will work with any pasta variety.
While pasta naturally contains carbohydrates, this recipe uses a low-calorie pasta option and cottage cheese to help cut back on the overall carb content per serving. A single serving provides about 30g of carbs.
You’re welcome to swap in ricotta or part-skim ricotta for the cottage cheese if you prefer. As for the topping cheese, part-skim mozzarella works best but shredded cheddar or provolone can stand in.
Many people find this pasta bake tastes even better the next day after the flavors have had more time to develop. Simply reheat individual portions in the microwave.
Yes, you can easily double or triple all the ingredients to feed a larger group. Just be sure to use a bigger casserole dish so the layers aren’t too thick.
Kids love the cheesy, comforting flavors in this dish. It’s a great way to get them to eat more vegetables from the tomato sauce. Feel free to leave out any spices if needed.
Low Calorie Pasta
Ingredients
- 3 cups of low-calorie rotini pasta
- 1½ cups of fresh tomato sauce
- A pinch of salt and pepper
- brown sugar substitute for sweetness
- 1 cup of fat-free cottage cheese
- 2 cups of part-skim mozzarella cheese
- 1 large egg
- 1 tbsp Italian seasoning blend.
Instructions
- First, gather all your ingredients and prep them. Cook the pasta according to package instructions until al dente. Drain and set aside. Dice any fresh herbs. Measure out all dry ingredients.
- In a saucepan, combine the crushed tomatoes, Italian seasoning, salt, pepper, and brown sugar substitute. Bring to a gentle simmer over medium heat. Cook for 15 minutes, stirring occasionally, until thickened slightly. Remove from heat.
- In a medium bowl, whisk together the cottage cheese, 1 cup mozzarella, egg, and Italian seasoning until smooth and well-combined.
- In a medium bowl, whisk together the cottage cheese, 1 cup mozzarella, egg, and Italian seasoning until smooth and well-combined.
- Spread half the cooked pasta in a 9×13 baking dish. Top with half the tomato sauce. Spread the cheese mixture evenly over the sauce. Repeat layers with remaining pasta and sauce.
- Sprinkle the top with the remaining 1 cup mozzarella cheese. Bake at 350°F for 25 minutes, until hot and bubbly. Let sit 5 minutes, then serve hot. Dig in and enjoy!
