{"id":613551,"date":"2026-04-17T19:33:11","date_gmt":"2026-04-17T19:33:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/613551\/"},"modified":"2026-04-17T19:33:11","modified_gmt":"2026-04-17T19:33:11","slug":"im-a-dietitian-3-healthy-pasta-recipes-you-can-eat-daily","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/613551\/","title":{"rendered":"I&#8217;m a dietitian \u2014 3 healthy pasta recipes you can eat daily"},"content":{"rendered":"<p>Pasta lovers, rejoice!\u00a0<\/p>\n<p>Despite years of being pushed to the sidelines by trendy <a href=\"https:\/\/nypost.com\/2026\/03\/30\/health\/the-whoosh-effect-beware-the-keto-diet-myth\/\" rel=\"nofollow noopener\" target=\"_blank\">low-carb diets<\/a>, experts say pasta can still have a starring role on your day-to-day menu.<\/p>\n<p>\u201cPasta can definitely be part of a healthy diet,\u201d <a href=\"https:\/\/www.linkedin.com\/in\/stephanie-schiff-rdn\/\" target=\"_blank\" rel=\"noopener nofollow\">Stephanie Schiff<\/a>, a registered dietitian nutritionist at Northwell Huntington Hospital, told The Post. \u201cYou can eat it every day if you want to.\u201d<\/p>\n<p>Pasta can be a staple in a healthy diet if you choose nutrient-dense options, dietitians say.  Tamani C\/peopleimages.com \u2013 stock.adobe.com<\/p>\n<p>But that doesn\u2019t mean you should heap your plate with your favorite five-layer cheese lasagna seven nights a week.<\/p>\n<p>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.<\/p>\n<p>\u201cIf you\u2019re 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,\u201d she explained. \u201cYou\u2019ll feel hungry again soon after and may feel tired.\u201d <\/p>\n<p>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.<\/p>\n<p>Fortunately, Schiff said a few simple tweaks can make pasta healthier and just as satisfying.<\/p>\n<p>She broke down three of her favorite dishes that can easily fit into your regular rotation without knocking your healthy eating goals off track \u2014 along with easy ways to make your go-to favorites a bit more balanced. <\/p>\n<p>Pasta primavera<\/p>\n<p>\u201cThis recipe is super healthy, high in fiber and antioxidants, while being colorful and delicious,\u201d Schiff said. \u201cYou can change the vegetables to suit your own taste, or to use whatever is in your fridge or freezer, or is on sale.\u201d <\/p>\n<p>When prepared with lots of fresh vegetables, pasta primavera can serve as a balanced meal.  annie1961 \u2013 stock.adobe.com<\/p>\n<p>Ingredients (serves four): <\/p>\n<p>8 oz whole wheat pasta (or <a href=\"https:\/\/nypost.com\/2024\/06\/28\/health\/nutritionists-reveal-3-healthy-pastas-least-likely-to-lead-to-weight-gain-to-help-you-feel-fit-and-full\/\" rel=\"nofollow noopener\" target=\"_blank\">chickpea\/lentil pasta<\/a>)<\/p>\n<p>2 tbsp olive oil<\/p>\n<p>3 cloves garlic, minced<\/p>\n<p>1 cup broccoli florets<\/p>\n<p>1 cup zucchini, sliced<\/p>\n<p>1 cup bell peppers, sliced<\/p>\n<p>1 cup cherry tomatoes, halved<\/p>\n<p>\u00bc cup reserved pasta water<\/p>\n<p>1 tbsp lemon juice<\/p>\n<p>Salt and pepper to taste<\/p>\n<p>Optional: fresh basil or parsley, as well as \u00bc cup grated Parmesan cheese<\/p>\n<p>Instructions <\/p>\n<p>Cook pasta in boiling, salted water according to package directions.<\/p>\n<p>Saut\u00e9 garlic in olive oil for 1 minute until fragrant. <\/p>\n<p>Add broccoli, zucchini, and peppers; cook 5\u20137 minutes until tender.<\/p>\n<p>Toss in cherry tomatoes; cook for 1-2 minutes.<\/p>\n<p>Add pasta, lemon juice, and reserved pasta water; combine well.<\/p>\n<p>Season and top with herbs and Parmesan if using.<\/p>\n<p>Mediterranean chickpea pasta<\/p>\n<p>\u201cI love adding beans or peas to pasta dishes,\u201d Schiff said. \u201cThey add extra protein and fiber \u2013 which slows down digestion and helps you feel full longer.\u201d<\/p>\n<p>Pastas made with chickpeas or lentils contain more fiber and protein per serving.  nata_vkusidey \u2013 stock.adobe.com<\/p>\n<p>Ingredients (serves four):<\/p>\n<p>8 oz whole wheat pasta (or legume-based pasta)<\/p>\n<p>1 tbsp olive oil<\/p>\n<p>3 cloves garlic, minced<\/p>\n<p>1 (15 oz) can chickpeas, drained and rinsed<\/p>\n<p>3 cups fresh spinach (or 1 cup frozen, thawed)<\/p>\n<p>1 cup cherry tomatoes, halved<\/p>\n<p>\u00bc cup reserved pasta water<\/p>\n<p>1 tbsp lemon juice<\/p>\n<p>Optional: \u00bc cup feta cheese<\/p>\n<p>Instructions <\/p>\n<p>Cook pasta in boiling, salted water according to package directions.<\/p>\n<p>Saut\u00e9 garlic in olive oil for 1 minute until fragrant. <\/p>\n<p>Add chickpeas, spinach, and tomatoes; cook until spinach wilts and tomatoes soften.<\/p>\n<p>Toss everything with pasta, lemon juice, and pasta water.<\/p>\n<p>Finish with feta for a creamy, salty touch. <\/p>\n<p>Pasta with simple tomato sauce<\/p>\n<p>\u201cYou can control the amounts of sodium and sugar you use in this dish or even leave them out,\u201d Schiff said. <\/p>\n<p>\u201cAdd 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,\u201d she recommended. \u201cServe with a side of broccoli or spinach for extra fiber.\u201d <\/p>\n<p>Pairing pasta with protein and veggies will make you feel full longer after your meal.  Edalin \u2013 stock.adobe.com<\/p>\n<p>Ingredients: (makes ~4 cups \/ 8 servings) <\/p>\n<p>2 tbsp olive oil<\/p>\n<p>3 to 4 cloves garlic, minced<\/p>\n<p>1 (28 oz) can crushed tomatoes (no salt added)<\/p>\n<p>1 (14 oz) can diced or crushed tomatoes<\/p>\n<p>1 tsp dried oregano<\/p>\n<p>\u00bd tsp red pepper flakes (optional)<\/p>\n<p>\u00bd tsp black pepper<\/p>\n<p>1\u20132 tsp balsamic vinegar (or a pinch of sugar, optional)<\/p>\n<p>\u00bc cup fresh basil, chopped (or 1 tsp dried)<\/p>\n<p>Salt to taste (or skip entirely)<\/p>\n<p>16 oz whole wheat pasta <\/p>\n<p>Instructions<\/p>\n<p>Saut\u00e9 garlic (and red pepper flakes if using) in olive oil for 1 minute until fragrant. <\/p>\n<p>Add tomatoes, oregano, and black pepper; simmer 15\u201320 minutes.<\/p>\n<p>Finish with balsamic vinegar and basil.<\/p>\n<p>Serve over pasta of choice.<\/p>\n<p>Pasta tips<\/p>\n<p>If your favorite recipe didn\u2019t make the lineup, Schiff said there are still some simple steps you can take to make it a healthier part of your diet<\/p>\n<p>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.<\/p>\n<p>When cooking, <a href=\"https:\/\/nypost.com\/2025\/06\/25\/lifestyle\/pasta-should-be-cooked-this-way-to-make-it-healthy\/\" rel=\"nofollow noopener\" target=\"_blank\">aim for al dente<\/a>. Schiff says it can help you feel fuller faster, and may mean some of the starch is less fully digested. <\/p>\n<p>When it\u2019s 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 \u2014 and always start with your greens.<\/p>\n<p>\u201cThe fiber in the vegetables will slow down the absorption of the carbs in the pasta,\u201d Schiff said. \u201cYou\u2019ll get full more quickly with this setup, and won\u2019t feel like you\u2019re being cheated with less pasta.\u201d <\/p>\n<p>And if you\u2019re using a recipe that calls for chicken broth, opt for a low-sodium or no-salt-added version, then season to taste if needed. <\/p>\n<p> \u201cMost chicken broth has too much sodium to be healthy for people with high blood pressure or other cardiac issues,\u201d Schiff said.<\/p>\n","protected":false},"excerpt":{"rendered":"Pasta lovers, rejoice!\u00a0 Despite years of being pushed to the sidelines by trendy low-carb diets, experts say pasta&hellip;\n","protected":false},"author":2,"featured_media":613552,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[64,63,8126,5607,23940,137,146293,176849,532,30621,8114],"class_list":{"0":"post-613551","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-au","9":"tag-australia","10":"tag-diets","11":"tag-exclusive","12":"tag-food-drink","13":"tag-health","14":"tag-health-food","15":"tag-northwell-health","16":"tag-nutrition","17":"tag-pasta","18":"tag-recipes"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/613551","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=613551"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/613551\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/613552"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=613551"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=613551"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=613551"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}