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You Won’t Believe These Pasta Dishes Are All Under 500 Calories!

You Won’t Believe These Pasta Dishes Are All Under 500 Calories!

Pasta is one of the most versatile foods in the world. On its own, it is bland and quite tasteless, but these characteristics also make it the perfect ingredient for adding virtually anything to. It can suit vegetarian, vegan and even gluten free diets.

Despite pasta being branded as unhealthy in the past due to its level of carbohydrates, it is actually relatively healthy, with only about 131 calories per 100 grams. Also, depending on what you eat with your pasta, you can increase the health benefits, for example, a pasta salad that is full of green vegetables can be a healthy and filling meal. A healthy pasta salad will also leave you feeling less bloated than some other pasta dishes.

So, here are 20+ under 500 calorie healthy pasta salad recipes you can try at home:

1. Broccoli And Ham Pasta Salad

    Broccoli is said to have many antioxidant and anti-inflammatory properties on top of all its other nutritional benefits. This salad is only 343 calories per serving and quick and easy to prepare.

    2. Greek Pasta Salad

      This vegetarian salad is only 480 calories per serving. The chick peas provide a great way to incorporate some protein.

      3. Antipasto Pasta Salad

        At only 451 calories per serving, this pasta salad is perfect for those who love meat but want some healthier ways to include it in your diet.

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        4. Mexican Pasta Salad With Creamy Avocado Dressing

          For those who love the taste of guacamole, this creamy salad ticks all the boxes while only being 290 calories per serving. Avocado is also rich in nutrients, healthy fats and fiber.

          5. Tuna And Vegetable Pasta Salad

            Tuna fish has very high levels of omega-3 fatty acids, which help to reduce cholesterol in our blood vessels and arteries. This salad is quick and easy to make and only 275 calories.

            6. Pesto Pasta Salad With Sun Dried Tomatoes And Asparagus

              Asparagus is a great source of vitamins A, B1, B2, B3, B6, C, E and K and many other nutrients, including iron and fiber. This salad is also only 474 calories per serving.

              7. Kale Caesar Pasta Salad

                Kale is a well known superfood. It is low in calories and fat and high in fiber and iron, as well as a lot of other nutrients. This super healthy pasta salad is also only 390 calories per serving.

                8. Pasta Salad With Parsley Pesto And Two Squashes

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                  This colorful pasta salad is only 159 calories per serving. It is also suitable for vegans and full of healthy vegetables.

                  9. Creamy Pasta Salad With Shrimp And Tomatoes

                    It can be tricky to find a shrimp pasta salad that is low in calories, especially a creamy one. However, this pasta salad is only 259 calories per serving.

                    10. BLT Pasta Salad

                      This salad is a lovely twist on the classic BLT sandwich, and at an astonishing 72 calories per serving, it’s probably healthier too.

                      11. Chicken Caesar Pasta Salad

                        If you’re a fan of the classic chicken caesar salad, then here it with a slight addition. The pasta also makes the salad more filling while only being 375 calories per serving.

                        12. Spinach Pasta Salad

                          Spinach is well known for its health benefits. It is high in iron and low in fat and cholesterol amongst many other benefits. This pasta salad is also only 230 calories per serving.

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                          13. Sweet And Tangy Pasta Salad

                            This vegetarian pasta salad is light yet packed with protein, perfect for a light lunch. It is also only 90 calories per serving.

                            14. Quorn Sausage, Rocket And Roasted Pepper Pasta Salad

                              Quorn sausage is a great alternative if you are vegetarian, or even if you just want a healthier alternative to meat sausage. This pasta salad is only 379 calories per serving.

                              15. Lemony Salmon And Dill Pasta Salad

                                Salmon is rich in omega-3 fatty acids, high in vitamins and is a great source of protein amongst many other health benefits. This pasta salad is also only 414 calories per serving.

                                16. Mandarin Pasta Spinach Salad With Teriyaki Dressing

                                  An Asian inspired pasta salad that is only 377 calories per serving. The cashew nuts in this salad are full of vitamins, minerals and antioxidants.

                                  17. Penne With Brussels Sprouts And Bok Choy

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                                    Brussels sprouts are a great source of nutrients and vitamins, including vitamin C and potassium. This healthy pasta salad is only 127 calories per serving.

                                    18. Beefy Pasta Salad

                                      This filling pasta salad is a great way to use up some leftover beef. Plus, it is only 322 calories per serving.

                                      19. Pasta Salad With Walnuts And Peppers

                                        This colorful salad is only 268 calories per serving. Walnuts are also a great source of omega-3 essential fatty acids and antioxidants.

                                        20. Ginger Shrimp And Vermicelli Salad

                                          An Asian inspired pasta salad that is a slight alternative to the traditional pastas usually found in pasta salads. It is only 356 calories per serving.

                                          21. Caribbean Couscous Salad

                                            At only 156 calories per serving, this colorful couscous salad is perfect for a summer day. The mango in the salad is full of vitamin C and fiber, while the black beans are rich in potassium and other nutrients.

                                            With the versatility of pasta salads and how quick and easy they are to make, why don’t you use some of these recipe ideas to invent your own? You will be the go-to person at summer picnics!

                                            Featured photo credit: Jamie Oliver via jamieoliver.com

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                                            Sheena Vincent

                                            Freelance Writer

                                            Why Lying Becomes Second Nature for Some People The Pain Is Real but You Will Heal: How to Cope with Grief and Loss How to Outperform in a Panel Interview Without Breaking a Sweat You Won’t Believe These Pasta Dishes Are All Under 500 Calories!

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                                            Last Updated on March 25, 2020

                                            How to Live Longer? 21 Ways to Live a Long Life

                                            How to Live Longer? 21 Ways to Live a Long Life

                                            When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

                                            So, how to live longer? Here are 21 ways to help you live a long life

                                            1. Exercise

                                            It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

                                            2. Drink in Moderation

                                            I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

                                            3. Reduce Stress in Your Life

                                            Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

                                            4. Watch Less Television

                                            A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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                                            Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

                                            5. Eat Less Red Meat

                                            Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

                                            If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

                                            6. Don’t Smoke

                                            This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

                                            7. Socialize

                                            Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

                                            8. Eat Foods Rich in Omega-3 Fatty Acids

                                            Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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                                            9. Be Optimistic

                                            Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

                                            10. Own a Pet

                                            Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

                                            11. Drink Coffee

                                            Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

                                            12. Eat Less

                                            Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

                                            13. Meditate

                                            Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

                                            Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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                                            How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

                                            14. Maintain a Healthy Weight

                                            Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

                                            15. Laugh Often

                                            Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

                                            16. Don’t Spend Too Much Time in the Sun

                                            Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

                                            17. Cook Your Own Food

                                            When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

                                            Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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                                            18. Eat Mushrooms

                                            Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

                                            19. Floss

                                            Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

                                            20. Eat Foods Rich in Antioxidants

                                            Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

                                            Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

                                            21. Have Sex

                                            Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

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                                            Featured photo credit: Sweethearts/Patrick via flickr.com

                                            Reference

                                            [1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
                                            [2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
                                            [3] Arch Intern Med.: Red Meat Consumption and Mortality
                                            [4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
                                            [5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
                                            [6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
                                            [7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
                                            [8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
                                            [9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
                                            [10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
                                            [11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
                                            [12] JAMA: The Disease Burden Associated With Overweight and Obesity
                                            [13] JAMA: The Disease Burden Associated With Overweight and Obesity
                                            [14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
                                            [15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
                                            [16] AHA Journals: Sexual Activity and Cardiovascular Disease

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