When it comes to a healthy diet, many people focus on cutting back on salt. But that doesn’t mean you have to sacrifice flavor! In fact, there are countless delicious and healthy pasta recipes out there that just happen to be low in sodium. Whether you’re looking for a quick weeknight dinner or a special occasion meal, we’ve got you covered with these 20 mouthwatering low sodium pasta recipes.
From classic spaghetti dishes to innovative twists on traditional favorites, our collection of recipes is sure to satisfy your taste buds and support your health goals. With options like garlic herb whole wheat pasta, lemon basil zucchini noodles, and roasted cherry tomato spaghetti, there’s something for everyone. In this article, we’ll dive into the world of low sodium pasta cooking, sharing tips, tricks, and inspiration for creating meals that are both delicious and nutritious.
Garlic Herb Whole Wheat Pasta
This recipe combines the nutty flavor of whole wheat pasta with a savory garlic and herb sauce, perfect for a weeknight dinner. With minimal prep time and quick cooking, you’ll have a delicious meal on the table in no time.
Ingredients:
– 8 oz whole wheat spaghetti
– 3 cloves garlic, minced
– 1/4 cup olive oil
– 2 tbsp chopped fresh parsley
– 1 tbsp chopped fresh basil
– Salt and pepper to taste
– Grated Parmesan cheese (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, about 8-10 minutes.
2. In a medium skillet, heat the olive oil over medium-low heat. Add minced garlic and cook for 1-2 minutes or until fragrant.
3. Stir in chopped parsley and basil. Season with salt and pepper to taste.
4. Drain cooked pasta and add it to the skillet with garlic herb sauce. Toss to combine, ensuring pasta is well coated.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Lemon Basil Zucchini Noodles
This light and flavorful recipe combines the sweetness of zucchini noodles with the brightness of lemon and the subtlety of basil, perfect for a quick and easy summer meal.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly chopped basil leaves
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– 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. In a large skillet, heat the olive oil over medium-high heat. Add the lemon juice and chopped basil leaves; stir for 1-2 minutes or until fragrant.
4. Add the zucchini noodles to the skillet; cook for 2-3 minutes or until slightly tender.
5. Season with salt and pepper to taste. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 10-12 minutes
Spinach and Mushroom Pasta Bake
This comforting pasta bake is a perfect combination of earthy mushrooms and nutritious spinach, all wrapped up in a rich and creamy sauce. It’s an easy and satisfying meal that’s sure to become a family favorite.
Ingredients:
– 8 oz pasta (such as penne or fusilli)
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 1 cup fresh spinach leaves
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup grated cheddar cheese
– 1/2 cup grated Parmesan cheese
– 1/4 cup olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook pasta according to package instructions. Drain and set aside.
3. In a large skillet, sauté mushrooms, onion, and garlic until tender.
4. Add spinach leaves to the skillet and cook until wilted.
5. Combine cooked pasta, mushroom mixture, and cheese in a baking dish.
6. Drizzle with olive oil and season with salt and pepper.
7. Bake for 20-25 minutes or until golden brown.
Cooking Time: 30 minutes
Roasted Cherry Tomato Spaghetti
A summer twist on classic spaghetti, this recipe highlights the sweetness of cherry tomatoes roasted to perfection and tossed with al dente pasta.
Ingredients:
– 1 pound spaghetti
– 2 pounds cherry tomatoes, halved
– 2 tablespoons olive oil
– Salt and pepper, to taste
– 2 cloves garlic, minced (optional)
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cherry tomatoes with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tomatoes are tender and slightly caramelized.
4. Cook spaghetti according to package instructions until al dente.
5. Add roasted cherry tomatoes, garlic (if using), and basil (if using) to cooked spaghetti.
6. Toss everything together, season with salt and pepper as needed.
Cooking Time: 30-35 minutes
Avocado Pesto Pasta
This recipe combines the richness of avocado with the classic Italian flavors of pesto, creating a creamy and delicious pasta dish perfect for any occasion. With just a few simple ingredients, you can create a mouthwatering meal in under 30 minutes.
Ingredients:
– 8 oz pasta of your choice
– 2 ripe avocados
– 1/4 cup freshly made pesto (homemade or store-bought)
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh basil leaves for garnish
Instructions:
1. Cook the pasta according to package instructions until al dente. Drain and set aside.
2. In a blender or food processor, combine avocados and pesto. Blend until smooth and creamy.
3. Add the Parmesan cheese and blend until well combined.
4. Combine the cooked pasta with the avocado-pesto mixture. Season with salt and pepper to taste.
5. Garnish with fresh basil leaves and serve immediately.
Cooking Time: 15-20 minutes
Broccoli and Almond Pasta
This recipe combines the earthiness of broccoli with the crunch of almonds, all wrapped up in a rich and creamy pasta dish. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 8 oz pasta of your choice
– 3 cups broccoli florets
– 1/2 cup sliced almonds
– 2 tbsp olive oil
– 1 small onion, finely chopped
– 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. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat olive oil over medium-high. Add chopped onion and cook until translucent.
3. Add broccoli florets and cook until tender, about 3-4 minutes.
4. Stir in garlic, almonds, and Parmesan cheese. Cook for an additional minute.
5. Remove from heat and stir in heavy cream. Season with salt and pepper to taste.
6. Combine cooked pasta and broccoli mixture. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 15-20 minutes
Low Sodium Chicken Alfredo Pasta
This recipe offers a twist on the classic comfort food dish, substituting high-sodium ingredients with low-sodium alternatives to create a flavorful and satisfying meal. Perfect for those watching their sodium intake or seeking a healthier pasta option.
Ingredients:
– 8 oz whole wheat fettuccine
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 tbsp olive oil
– 1/4 cup low-sodium chicken broth
– 1/4 cup heavy cream
– 1 tsp Dijon mustard
– 1 tsp dried parsley
– Salt-free seasoning blend (such as Mrs. Dash)
– 1 cup grated reduced-fat cheddar cheese
– Freshly ground black pepper, to taste
Instructions:
1. Cook pasta according to package instructions; set aside.
2. In a large skillet, heat olive oil over medium-high heat. Add chicken and cook until browned, about 5-6 minutes. Remove from heat and set aside.
3. In the same skillet, add low-sodium chicken broth, heavy cream, Dijon mustard, parsley, and salt-free seasoning blend. Bring to a simmer.
4. Stir in cooked pasta, chicken, and reduced-fat cheddar cheese until well combined.
5. Season with freshly ground black pepper to taste.
6. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Sun-Dried Tomato and Artichoke Pasta
Sun-Dried Tomato and Artichoke Pasta: A flavorful and elegant pasta dish that combines the rich taste of sun-dried tomatoes with the tender sweetness of artichokes.
Ingredients:
– 8 oz. pasta of your choice (e.g., linguine, fettuccine)
– 1 cup sun-dried tomatoes, chopped
– 1 can (14 oz) artichoke hearts, drained and chopped
– 2 cloves garlic, minced
– 1/4 cup grated Parmesan cheese
– 1 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley or basil leaves for garnish
Instructions:
1. Bring a large pot of salted water to a boil. Cook pasta according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, heat olive oil over medium-high heat. Add garlic and sauté for 1 minute.
3. Add chopped sun-dried tomatoes and artichoke hearts. Stir well and cook for 3-4 minutes or until heated through.
4. Add reserved pasta water to the skillet and stir to combine.
5. Combine cooked pasta, tomato-artichoke mixture, and Parmesan cheese. Toss well to coat.
6. Season with salt and pepper to taste.
7. Garnish with fresh parsley or basil leaves. Serve hot.
Cooking Time: 15-20 minutes
Vegetable Primavera with Whole Grain Pasta
Celebrate the flavors of spring with this vibrant and healthy Vegetable Primavera, paired with whole grain pasta. This quick and easy recipe is perfect for a weeknight dinner or a special occasion.
Ingredients:
– 8 oz whole grain pasta
– 2 tablespoons olive oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 cup mixed spring vegetables (such as bell peppers, carrots, broccoli, and snap peas)
– 1 cup cherry tomatoes, halved
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook whole grain pasta according to package instructions.
2. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Add mixed spring vegetables and cherry tomatoes; cook for an additional 5 minutes or until tender.
4. Combine cooked pasta, vegetable mixture, and Parmesan cheese. Season with salt and pepper to taste.
5. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Spaghetti Squash with Marinara Sauce
This recipe offers a creative twist on traditional pasta dishes by using spaghetti squash as the “noodles.” The roasted squash is then paired with a rich and tangy marinara sauce, making for a healthy and flavorful meal.
Ingredients:
– 1 medium-sized spaghetti squash (about 2 lbs)
– 2 tbsp olive oil
– Salt, to taste
– 1 cup marinara sauce (homemade or store-bought)
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat the 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 lined with parchment paper, cut side up.
4. Drizzle olive oil over the squash and sprinkle with salt.
5. Roast the squash for 45-50 minutes, or until it’s tender and can be easily shredded with a fork.
6. While the squash is roasting, heat the marinara sauce in a separate pan over medium heat.
7. Once the squash is cooked, use a fork to shred the flesh into spaghetti-like strands.
8. Combine the roasted squash with the marinara sauce and sprinkle with chopped basil leaves, if desired.
Cooking Time: 50 minutes
Low Sodium Shrimp Scampi
A classic Italian-inspired dish with a twist: reduced sodium levels without sacrificing flavor! This recipe is perfect for those looking to enjoy the taste of scampi without the high salt content.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/4 cup white wine (low-sodium)
– 1/4 cup low-sodium chicken broth
– 1 tablespoon freshly squeezed lemon juice
– 1 teaspoon Dijon mustard
– Salt-free seasoning blend (or to taste)
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the garlic and sauté for 1 minute, until fragrant.
3. Add the shrimp and cook for 2-3 minutes per side, until pink and cooked through.
4. Remove the shrimp from the skillet and set aside.
5. Reduce heat to medium-low and add the white wine, chicken broth, lemon juice, and Dijon mustard. Simmer for 2-3 minutes, scraping up any browned bits from the bottom of the pan.
6. Add the cooked shrimp back into the skillet and toss to coat with the sauce.
7. Season with salt-free seasoning blend (or to taste).
8. Serve immediately, garnished with chopped parsley if desired.
Cooking Time: 12-15 minutes
Pasta with Roasted Red Pepper Sauce
This recipe combines the sweetness of roasted red peppers with the heartiness of pasta, creating a flavorful and satisfying meal. With just a few ingredients and simple steps, you can enjoy this delicious sauce in no time.
Ingredients:
– 8 oz pasta of your choice
– 2 large red bell peppers
– 2 cloves garlic, minced
– 1/4 cup olive oil
– 1/2 cup chicken broth
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast the red bell peppers for 30-40 minutes, or until charred.
3. Peel the peppers, removing seeds and membranes, then chop into a rough puree.
4. Cook pasta according to package instructions.
5. In a saucepan, combine olive oil, garlic, chicken broth, and roasted pepper puree. Simmer over medium heat for 10-15 minutes or until heated through.
6. Combine cooked pasta and sauce; season with salt and pepper to taste.
7. Top with grated Parmesan cheese, if desired.
Cooking Time: 45-50 minutes
Greek Yogurt Mac and Cheese
This recipe adds a tangy and creamy twist to the traditional macaroni and cheese by incorporating Greek yogurt. The result is a rich, velvety sauce that’s both familiar and excitingly new.
Ingredients:
– 8 oz macaroni
– 2 cups milk
– 1 cup Greek yogurt
– 1/2 cup grated cheddar cheese
– 1/4 cup grated Parmesan cheese
– 1 tsp paprika
– Salt and pepper, to taste
– 2 tbsp unsalted butter
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook macaroni according to package instructions until al dente. Drain and set aside.
3. In a medium saucepan, combine milk, Greek yogurt, cheddar cheese, Parmesan cheese, paprika, salt, and pepper. Whisk until smooth.
4. Add butter and whisk until melted.
5. Combine cooked macaroni and sauce mixture. Stir until well coated.
6. Transfer to a baking dish and top with additional grated cheese (optional).
7. Bake for 20-25 minutes or until golden brown.
Cooking Time: 20-25 minutes
Eggplant and Olive Pasta
A flavorful and savory pasta dish that combines the richness of eggplant with the brininess of olives, perfect for a quick weeknight dinner.
Ingredients:
– 1 medium eggplant, sliced into 1/2-inch thick rounds
– 8 oz. pasta of your choice (e.g., spaghetti or linguine)
– 1/4 cup pitted green olives, sliced
– 2 cloves garlic, minced
– 1/4 cup olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss eggplant slices with 2 tbsp. olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. Cook pasta according to package instructions. Drain and set aside.
4. In a large skillet, sauté garlic and olives in the remaining 2 tbsp. olive oil over medium heat until fragrant.
5. Add roasted eggplant to the skillet and stir to combine with garlic and olives.
6. Combine cooked pasta with eggplant mixture. Season with salt and pepper to taste.
7. Garnish with chopped parsley, if desired.
Cooking Time: 35-40 minutes
Whole Wheat Penne with Asparagus
This recipe combines the nutty flavor of whole wheat penne pasta with the tender sweetness of asparagus, creating a quick and satisfying springtime dish.
Ingredients:
– 8 oz whole wheat penne
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 1 clove garlic, minced
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the whole wheat penne according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a separate pan, heat olive oil over medium-high heat. Add garlic and cook for 1 minute.
3. Add asparagus to the pan and cook for 3-4 minutes or until tender. Season with salt and pepper.
4. Combine cooked penne, asparagus, and reserved pasta water in a serving bowl. Toss to combine.
5. Sprinkle Parmesan cheese on top and garnish with chopped parsley (if using).
6. Serve immediately.
Cooking Time: 15-20 minutes
Low Sodium Pasta Salad with Fresh Herbs
This refreshing pasta salad is perfect for hot summer days or anytime you need a flavorful and healthy side dish. By using low-sodium ingredients and fresh herbs, you can enjoy the taste without worrying about excess salt.
Ingredients:
– 8 oz. whole wheat pasta (low sodium)
– 1 cup cherry tomatoes, halved
– 1/2 cup cucumber, sliced
– 1/4 cup Kalamata olives, pitted
– 1/4 cup fresh parsley, chopped
– 2 tbsp. olive oil
– 2 tbsp. apple cider vinegar
– 1 tsp. Dijon mustard (low sodium)
– Salt-free seasoning blend to taste
Instructions:
1. Cook pasta according to package instructions; drain and set aside.
2. In a large bowl, combine cherry tomatoes, cucumber, olives, and parsley.
3. In a small bowl, whisk together olive oil, apple cider vinegar, and Dijon mustard.
4. Pour the dressing over the pasta mixture and toss to coat.
5. Season with salt-free seasoning blend to taste.
6. Refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: 15-20 minutes
Pasta with Kale and White Beans
This recipe combines the comforting warmth of pasta with the nutritious goodness of kale and white beans, creating a delicious and satisfying meal.
Ingredients:
– 8 oz. pasta (such as pappardelle or penne)
– 2 cups curly kale, stems removed and chopped
– 1 can cannellini beans, drained and rinsed
– 2 cloves garlic, minced
– 2 tbsp. olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook pasta according to package instructions until al dente.
2. In a large skillet, heat the olive oil over medium-high heat. Add garlic and cook for 1 minute.
3. Add chopped kale to the skillet and cook until wilted, about 3-4 minutes.
4. Stir in cannellini beans and cook for an additional 1-2 minutes.
5. Combine cooked pasta, kale mixture, and salt and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Tomato Basil Spaghetti with No-Salt-Added Sauce
This classic Italian dish gets a healthy twist by using fresh tomatoes and basil, and skipping the added salt. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 12 oz spaghetti
– 3 cups cherry tomatoes, halved
– 1/4 cup fresh basil leaves, chopped
– 2 cloves garlic, minced
– 1/4 cup extra virgin olive oil
– 1 cup low-sodium chicken broth
Instructions:
1. Bring a large pot of salt-free water to boil. Cook spaghetti according to package instructions until al dente.
2. In a blender or food processor, combine cherry tomatoes, basil, garlic, and olive oil. Blend until smooth.
3. Heat the tomato mixture in a saucepan over medium heat. Add chicken broth and stir to combine.
4. Simmer the sauce for 10-15 minutes, stirring occasionally, allowing flavors to meld.
5. Toss cooked spaghetti with the no-salt-added tomato sauce. Serve hot, garnished with additional basil leaves if desired.
Cooking Time: 20-25 minutes
Low Sodium Turkey Bolognese Pasta
Looking for a healthier twist on traditional pasta dishes? This Low Sodium Turkey Bolognese Pasta recipe is a great alternative, using lean turkey and reduced-sodium ingredients to create a flavorful and nutritious meal.
Ingredients:
– 1 lb ground turkey breast
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup low-sodium canned crushed tomatoes
– 1/4 cup low-sodium beef broth
– 1 tsp dried oregano
– 1/2 tsp salt-free seasoning blend
– 1 lb whole wheat pasta
– 1/4 cup grated Parmesan cheese (reduced-fat)
– Fresh parsley, chopped (optional)
Instructions:
1. Cook pasta according to package instructions.
2. In a large skillet, cook turkey, onion, and garlic until the turkey is no longer pink.
3. Add crushed tomatoes, beef broth, oregano, and seasoning blend. Simmer for 10-15 minutes or until sauce has thickened slightly.
4. Combine cooked pasta and turkey bolognese sauce. Top with Parmesan cheese and parsley (if using).
5. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Pasta with Caramelized Onions and Spinach
This classic pasta dish combines sweet caramelized onions, fresh spinach, and al dente spaghetti for a flavorful and satisfying meal. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 12 oz spaghetti
– 1 large onion, thinly sliced
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 cup fresh spinach leaves
– 1 tsp dried basil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook spaghetti according to package instructions until al dente. Drain and set aside.
3. In a large skillet, heat olive oil over medium-low heat. Add sliced onions and cook for 30 minutes, stirring occasionally, until caramelized.
4. Add minced garlic and cook for an additional minute.
5. Stir in fresh spinach leaves and cook until wilted.
6. Combine cooked spaghetti with caramelized onion mixture. Season with salt, pepper, and dried basil.
7. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 45 minutes
Summary
Discover the taste of healthy eating with these 20 delicious low sodium pasta recipes. From Garlic Herb Whole Wheat Pasta to Low Sodium Turkey Bolognese Pasta, there’s something for everyone. Try Lemon Basil Zucchini Noodles or Roasted Cherry Tomato Spaghetti for a flavorful twist on classic dishes. Or, opt for vegetarian options like Spinach and Mushroom Pasta Bake or Broccoli and Almond Pasta. Each recipe is carefully crafted with low sodium ingredients to ensure a healthier meal without sacrificing flavor. Start cooking today and enjoy the benefits of a balanced diet!
