Pasta lovers, rejoice! You don’t have to sacrifice flavor for health when it comes to your favorite dish. In fact, with a little creativity and some smart ingredient swaps, you can enjoy a variety of scrumptious diabetic pasta recipes that just happen to be good for your heart too.
From classic spaghetti dishes to creative noodle-based meals, we’ve rounded up 20 mouthwatering options that are sure to please even the pickiest eaters. Whether you’re managing your blood sugar levels or simply looking for healthier take on a comfort food favorite, these recipes are perfect for anyone seeking a flavorful and nutritious meal.
In this article, we’ll explore how simple changes can make a big impact on the nutritional value of your pasta dishes, from whole grains to plant-based protein sources. So go ahead, indulge in that pasta craving – your taste buds (and heart) will thank you!
Whole Wheat Spaghetti with Garlic and Olive Oil
Experience the simplicity of a classic Italian dish with this recipe that combines whole wheat spaghetti, savory garlic, and rich olive oil. This quick and easy meal is perfect for a weeknight dinner or lunch.
Ingredients:
– 12 oz whole wheat spaghetti
– 3 cloves garlic, minced
– 1/4 cup extra virgin olive oil
– Salt, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the whole wheat spaghetti according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, heat the olive oil over medium-low heat. Add the minced garlic and cook for 4-5 minutes, stirring occasionally, until fragrant and lightly golden.
3. Add the cooked spaghetti to the skillet with the garlic and olive oil. Toss everything together, adding some reserved pasta water if needed to create a creamy sauce.
4. Season with salt to taste. Garnish with chopped parsley if desired.
5. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Zucchini Noodles with Pesto and Cherry Tomatoes
This recipe brings together the best of summer flavors – zucchini noodles, creamy pesto, and sweet cherry tomatoes. It’s a quick and easy meal perfect for a warm evening dinner.
Ingredients:
– 2 medium zucchinis
– 1/4 cup homemade or store-bought pesto
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Spiralize the zucchinis into noodles.
3. Toss the zucchini noodles with pesto until well coated.
4. Spread the cherry tomatoes on a baking sheet and drizzle with olive oil. Season with salt and pepper.
5. Roast the cherry tomatoes in the oven for 10-12 minutes, or until tender.
6. Combine the pesto-zucchini noodles with roasted cherry tomatoes.
7. Top with grated Parmesan cheese (if using).
8. Serve immediately.
Cooking Time: 15-18 minutes
Lentil Pasta with Spinach and Lemon
This hearty and flavorful pasta dish is perfect for a weeknight dinner or a special occasion. The addition of spinach and lemon adds a burst of freshness to the rich lentils.
Ingredients:
– 1 cup cooked lentils
– 8 oz pasta (such as pappardelle or fettuccine)
– 2 cups fresh spinach leaves
– 2 tablespoons olive oil
– 1 clove garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add garlic and cook for 1 minute until fragrant.
3. Add cooked lentils to the skillet and stir to combine with garlic and oil. Cook for 2-3 minutes until heated through.
4. Stir in spinach leaves and cook until wilted. Season with salt and pepper to taste.
5. Combine cooked pasta, lentil mixture, and lemon juice. Toss to coat.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Chickpea Pasta with Roasted Vegetables
This hearty pasta dish combines the nutty flavor of chickpeas with the sweetness of roasted vegetables, making it a perfect option for a quick and satisfying meal.
Ingredients:
– 8 oz. pasta of your choice
– 1 can (15 oz.) chickpeas, drained and rinsed
– 2 tablespoons olive oil
– 1 onion, peeled and chopped
– 2 cloves garlic, minced
– 2 bell peppers (any color), seeded and chopped
– 2 zucchinis, sliced
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cook pasta according to package instructions.
3. In a large bowl, toss together olive oil, onion, garlic, bell peppers, and zucchinis. Season with salt and pepper.
4. Spread the vegetable mixture on a baking sheet and roast for 20-25 minutes, or until tender.
5. In a large pot, combine cooked pasta, chickpeas, and roasted vegetables. Toss to combine.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 30-35 minutes
Shirataki Noodles with Mushrooms and Soy Sauce
A delicious and healthy Asian-inspired dish made with low-carb Shirataki noodles, savory mushrooms, and a hint of soy sauce. This recipe is quick, easy, and perfect for a weeknight dinner.
Ingredients:
– 8 oz Shirataki noodles
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 tablespoons soy sauce
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh scallions, chopped (optional)
Instructions:
1. Cook Shirataki noodles according to package instructions.
2. In a large skillet, heat the olive oil over medium-high heat. Add mushrooms and cook until they release their moisture and start browning, about 5 minutes.
3. Add garlic, soy sauce, salt, and pepper. Stir-fry for an additional 1-2 minutes or until mushrooms are tender.
4. Combine cooked Shirataki noodles with the mushroom mixture. Toss to combine.
5. Serve hot, garnished with chopped scallions if desired.
Cooking Time: 15-20 minutes
Quinoa Pasta with Avocado and Grilled Chicken
Revitalize your pasta game with this creamy, nutritious, and flavorful dish that combines the best of both worlds – quinoa pasta and grilled chicken. This recipe is a perfect blend of healthy and satisfying.
Ingredients:
– 1 cup cooked quinoa pasta
– 4 oz grilled chicken breast, sliced
– 1 ripe avocado, diced
– 2 tbsp olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook quinoa pasta according to package instructions. Drain and set aside.
2. In a large skillet, heat olive oil over medium-high heat. Add garlic and sauté for 1 minute.
3. Add sliced grilled chicken breast to the skillet and cook for 2-3 minutes, until heated through.
4. Stir in cooked quinoa pasta, diced avocado, salt, and pepper.
5. Cook for an additional 2-3 minutes, until the quinoa pasta is well coated with the creamy sauce.
6. Garnish with chopped parsley, if desired.
7. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Spaghetti Squash with Marinara and Turkey Meatballs
Transform a fall favorite into a healthy and delicious meal with this Spaghetti Squash recipe, featuring turkey meatballs and homemade marinara sauce. This comforting dish is perfect for a weeknight dinner or special occasion.
Ingredients:
– 2 medium spaghetti squash
– 1 lb ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1/4 cup marinara sauce (homemade or store-bought)
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squash in half lengthwise and scoop out seeds. Place cut-side up on a baking sheet.
3. In a bowl, combine ground turkey, breadcrumbs, egg, Parmesan cheese, salt, and pepper. Mix well with your hands until just combined.
4. Form into meatballs (about 1 1/2 inches in diameter). Place on the baking sheet with squash.
5. Bake for 20-25 minutes or until squash is tender and meatballs are cooked through.
6. Serve hot with marinara sauce spooned over the top. Garnish with chopped parsley, if desired.
Cooking Time: 40-45 minutes
Black Bean Pasta with Cilantro Lime Dressing
This vibrant pasta dish combines the bold flavors of black beans and cilantro with a tangy lime dressing, perfect for a quick and easy meal.
Ingredients:
– 8 oz pasta (such as spaghetti or linguine)
– 1 can black beans, drained and rinsed
– 2 cloves garlic, minced
– 1/4 cup fresh cilantro, chopped
– 2 tbsp freshly squeezed lime juice
– 1 tsp olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook pasta according to package instructions. Drain and set aside.
2. In a large skillet, heat olive oil over medium-high heat. Add garlic and cook for 1 minute.
3. Add black beans and stir to combine with garlic. Cook for 2-3 minutes or until heated through.
4. Stir in chopped cilantro and lime juice.
5. Combine cooked pasta and bean mixture. Season with salt and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Brown Rice Pasta with Broccoli and Almonds
This recipe combines the nutty flavor of brown rice pasta with the crunch of almonds and the sweetness of broccoli, making for a satisfying and healthy meal.
Ingredients:
– 1 cup brown rice pasta
– 2 cups water or vegetable broth
– 1 head of broccoli, chopped into florets
– 1/4 cup sliced almonds
– 2 tablespoons olive oil
– Salt to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook the brown rice pasta according to package instructions using 2 cups of water or vegetable broth.
2. In a separate pan, heat the olive oil over medium-high heat. Add the chopped broccoli and cook for 3-4 minutes, or until tender.
3. Add the cooked pasta to the pan with the broccoli and toss to combine.
4. Sprinkle the sliced almonds on top of the pasta mixture and toss again to distribute evenly.
5. Season with salt to taste. If desired, sprinkle with grated Parmesan cheese for extra flavor.
Cooking Time: 15-20 minutes
Eggplant Lasagna with Low-Fat Cheese
Transform traditional lasagna into a healthier, flavorful dish by substituting eggplant slices for the noodles and using low-fat cheese. This creative twist is perfect for a lighter take on a classic comfort food.
Ingredients:
– 2 large eggplants
– 1 cup low-fat ricotta cheese
– 1/2 cup shredded reduced-fat mozzarella cheese
– 1/4 cup grated Parmesan cheese
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup marinara sauce
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. Slice eggplants into 1/4-inch thick rounds. Brush both sides with olive oil and season with salt and pepper.
3. Cook the eggplant slices in a skillet over medium heat until tender, about 3-4 minutes per side.
4. In a separate bowl, combine ricotta cheese, mozzarella cheese, Parmesan cheese, onion, garlic, and a pinch of salt and pepper.
5. Assemble the lasagna by layering cooked eggplant slices, marinara sauce, and the cheese mixture.
6. Top with additional mozzarella cheese and bake for 30-35 minutes or until the cheese is melted and bubbly.
7. Garnish with chopped fresh basil leaves, if desired.
Cooking Time: 40-45 minutes
Cauliflower Alfredo with Whole Grain Penne
This creamy and comforting pasta dish is a twist on the classic, featuring roasted cauliflower instead of traditional noodles. With the addition of whole grain penne, this recipe provides a nutritious and flavorful meal.
Ingredients:
– 1 head of cauliflower
– 12 oz whole grain penne
– 2 tbsp unsalted butter
– 2 cloves garlic, minced
– 1 cup grated Parmesan cheese
– 1/2 cup heavy cream
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F.
2. Toss cauliflower with 1 tbsp butter, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. Cook whole grain penne according to package instructions. Drain and set aside.
4. In a large skillet, melt remaining 1 tbsp butter over medium heat. Add garlic and cook for 1 minute.
5. Stir in Parmesan cheese until melted, then add heavy cream. Bring mixture to a simmer.
6. Combine cooked penne, roasted cauliflower, and Alfredo sauce. Toss until well coated.
7. Season with salt and pepper to taste.
8. Garnish with chopped parsley, if desired.
Cooking Time: 30-35 minutes
Buckwheat Noodles with Stir-Fried Tofu
A delicious and nutritious fusion of Asian-inspired flavors, this recipe combines nutty buckwheat noodles with crispy stir-fried tofu.
Ingredients:
– 8 oz buckwheat noodles
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup mixed bell peppers (any color), sliced
– 2 teaspoons soy sauce
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Cook buckwheat noodles according to package instructions. Drain and set aside.
2. Heat oil in a wok or large skillet over medium-high heat. Add tofu and cook until golden brown, about 3-4 minutes. Remove from pan and set aside.
3. In the same pan, add sliced onion and minced garlic. Cook until softened, about 1 minute.
4. Add mixed bell peppers and cook until tender, about 2-3 minutes.
5. Return tofu to the pan and stir in soy sauce and sesame oil. Season with salt and pepper to taste.
6. Combine cooked noodles with the stir-fried tofu mixture. Garnish with chopped green onions if desired.
Cooking Time: Approximately 15-20 minutes
Tomato Basil Spaghetti with Grilled Shrimp
This Italian-inspired recipe combines the flavors of fresh tomatoes, basil, garlic, and succulent grilled shrimp on top of al dente spaghetti. It’s a quick and easy meal that’s perfect for a weeknight dinner.
Ingredients:
– 12 oz spaghetti
– 2 cups cherry tomatoes, halved
– 1/4 cup fresh basil leaves, chopped
– 3 garlic cloves, minced
– 1/4 cup olive oil
– Salt and pepper to taste
– 1 lb large shrimp, peeled and deveined
– 1 tsp lemon zest
– 2 tbsp freshly squeezed lemon juice
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Cook spaghetti according to package instructions until al dente.
3. In a large skillet, combine cherry tomatoes, basil, garlic, and olive oil. Season with salt and pepper to taste.
4. Grill shrimp for 2-3 minutes per side, or until pink and cooked through.
5. Combine cooked spaghetti, tomato mixture, and grilled shrimp.
6. Squeeze lemon juice over the top and sprinkle with lemon zest.
Cooking Time: 20 minutes
Avocado Pesto Pasta with Sun-Dried Tomatoes
This vibrant pasta dish combines the creaminess of avocado with the bold flavors of sun-dried tomatoes and pesto, making it a perfect choice for a quick and satisfying meal.
Ingredients:
– 8 oz. pasta (linguine or fettuccine work well)
– 1 ripe avocado
– 1/4 cup freshly made pesto
– 1/2 cup sun-dried tomatoes, chopped
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh basil leaves for garnish (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a blender or food processor, combine avocado, pesto, and 2 tbsp of pasta cooking water. Blend until smooth and creamy.
3. Add the chopped sun-dried tomatoes and Parmesan cheese to the blended mixture. Season with salt and pepper to taste.
4. Toss cooked pasta with the avocado-pesto mixture until well combined.
5. Serve immediately, garnished with fresh basil leaves if desired.
Cooking Time: 15 minutes
Roasted Red Pepper Sauce with Whole Wheat Linguine
Elevate your pasta game with this flavorful and healthy recipe that combines the sweetness of roasted red peppers with the nutty taste of whole wheat linguine.
Ingredients:
– 4-6 red bell peppers
– 1/2 cup olive oil
– 2 cloves garlic, minced
– 1/2 cup chicken or vegetable broth
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 8 oz whole wheat linguine
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C). Place red bell peppers on a baking sheet, drizzle with olive oil, and roast for 30-40 minutes or until charred.
2. Remove peppers from the oven and let them cool down. Peel off skin, remove seeds, and chop into small pieces.
3. In a blender or food processor, combine roasted peppers, garlic, broth, lemon juice, salt, and pepper. Blend until smooth.
4. Cook whole wheat linguine according to package instructions. Drain and set aside.
5. Combine the roasted red pepper sauce with cooked linguine. Top with grated Parmesan cheese if desired.
Cooking Time: 45-50 minutes
Greek Yogurt Mac and Cheese with Peas
Elevate your comfort food game with this creamy twist on a classic macaroni and cheese recipe, featuring the tanginess of Greek yogurt and sweet peas.
Ingredients:
– 8 oz macaroni
– 2 cups mixed peas (frozen or fresh)
– 1 cup Greek yogurt
– 1/2 cup grated cheddar cheese
– 1/4 cup grated Parmesan cheese
– 1 tablespoon unsalted butter
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Cook the macaroni according to package instructions until al dente. Drain and set aside.
3. In a large saucepan, melt the butter over medium heat.
4. Add the peas and cook for 2-3 minutes or until tender.
5. Stir in the Greek yogurt, cheddar cheese, and Parmesan cheese until smooth.
6. Combine the cooked macaroni and pea mixture. Season with salt and pepper to taste.
7. Transfer the macaroni mixture to a baking dish and top with additional grated cheese if desired.
8. Bake for 15-20 minutes or until the top is golden brown.
Cooking Time: 25-30 minutes
Garlic Butter Spaghetti with Grilled Salmon
Elevate your pasta game with this simple yet flavorful recipe that combines the richness of garlic butter sauce with the smokiness of grilled salmon. This dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 12 oz spaghetti
– 4 salmon fillets (6 oz each)
– 1/2 cup unsalted butter, softened
– 3 cloves garlic, minced
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat. Season salmon fillets with salt and pepper. Grill for 4-5 minutes per side or until cooked through.
2. Cook spaghetti in boiling water until al dente. Reserve 1 cup pasta water before draining.
3. In a large skillet, melt butter over medium heat. Add garlic and cook for 1 minute.
4. Add reserved pasta water to the skillet and stir to combine with butter and garlic.
5. Combine cooked spaghetti and Parmesan cheese in the skillet. Toss until well coated.
6. Serve grilled salmon on top of garlic butter spaghetti. Garnish with chopped parsley if desired.
Cooking Time: 20 minutes
Spinach and Ricotta Stuffed Shells
Spinach and Ricotta Stuffed Shells Recipe
A delicious twist on classic stuffed shells, this recipe combines the richness of ricotta cheese with the nutritional benefits of spinach.
Ingredients:
– 12 jumbo pasta shells
– 1 package frozen chopped spinach, thawed and drained
– 1 cup ricotta cheese
– 1/2 cup grated Parmesan cheese
– 1 egg, beaten
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook pasta shells according to package instructions until al dente. Drain and set aside.
3. In a mixing bowl, combine spinach, ricotta cheese, Parmesan cheese, egg, salt, and pepper. Mix well until smooth.
4. Stuff each cooked pasta shell with the spinach-ricotta mixture, placing them in a baking dish as you go.
5. Drizzle olive oil over the stuffed shells to prevent sticking.
6. Cover with aluminum foil and bake for 25 minutes.
7. Remove foil and continue baking for an additional 10-15 minutes, or until cheese is melted and bubbly.
Cooking Time: 35-40 minutes
Lemon Garlic Shrimp with Spaghetti Squash
This recipe combines the sweetness of spaghetti squash with the brightness of lemon and the savory flavor of garlic, all wrapped up with succulent shrimp. It’s a quick and easy meal that’s perfect for any night of the week.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1 medium spaghetti squash (about 2 pounds)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Place the squash on a baking sheet, cut side up, and drizzle with olive oil. Roast for 30-40 minutes or until tender.
4. In a large skillet, heat the garlic and lemon juice over medium-high heat for 2-3 minutes.
5. Add the shrimp to the skillet and cook for 2-3 minutes per side or until pink and cooked through.
6. Serve the shrimp on top of the roasted squash, garnished with chopped parsley if desired.
Cooking Time: 45-50 minutes
Turkey Bolognese with Spelt Pasta
A twist on the classic Italian dish, this recipe uses ground turkey and spelt pasta to create a flavorful and nutritious meal.
Ingredients:
– 1 lb ground turkey
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup mixed mushrooms (button, cremini, shiitake), sliced
– 1 cup dry white wine
– 1 can (28 oz) crushed tomatoes
– 1 tsp dried basil
– 1 tsp dried oregano
– Salt and pepper to taste
– 12 oz spelt pasta
– Grated Parmesan cheese (optional)
Instructions:
1. Cook the spelt pasta according to package instructions. Drain and set aside.
2. In a large skillet, cook the ground turkey over medium-high heat until browned, breaking it up into small pieces as it cooks.
3. Add the chopped onion and minced garlic to the skillet and cook until the onion is translucent.
4. Add the sliced mushrooms and cook until they release their liquid and start to brown.
5. Add the white wine, crushed tomatoes, basil, oregano, salt, and pepper to the skillet. Stir to combine.
6. Simmer the sauce for 15-20 minutes, stirring occasionally, until the flavors have melded together and the sauce has thickened slightly.
7. Serve the turkey bolognese over cooked spelt pasta, topped with grated Parmesan cheese if desired.
Cooking Time: 30-40 minutes
Summary
Discover 20 delicious and heart-healthy diabetic pasta recipes that are perfect for those looking to manage their blood sugar levels. From classic spaghetti dishes to creative vegetable-based options, these recipes use whole grains, lean proteins, and healthy fats to create flavorful and nutritious meals. With a focus on Mediterranean-inspired flavors and international twists, this collection of recipes is sure to please even the pickiest eaters. Whether you’re looking for a quick weeknight dinner or a special occasion meal, there’s something for everyone in this diverse and exciting selection.