Red sauce is great, but for a flavor and protein boost, try one of these toppers
A bowl of Penne and Tuna With ‘White’ Puttanesca delivers 30 grams of protein.
By Stephanie Clarke
Pasta can be a fast, budget-friendly, and, yes, healthy meal. It’s typically made from semolina, a type of wheat flour that’s higher in protein than other types. One cup cooked has about 8 grams of protein, a little more than what’s in a large egg. Plus, the carbohydrates and protein in pasta are bound together in a way that gives it a low glycemic index, meaning it is digested more slowly and doesn’t raise blood sugar as much as other refined carbs do.
When it comes to toppings, tomato sauce is a pretty healthy pick. But you can jazz up your meals and add some extra nutrition by branching out. The easy recipes here feature nutrient-packed ingredients such as pumpkin, tuna, white beans, and edamame that boost protein, fiber, or both.
They all make one serving, and they can be doubled or even quadrupled. We suggest a pasta shape that complements the other ingredients in the dishes, but you can use whatever type you prefer. Just follow the package directions to cook it since some of these recipes call for cooked pasta.
Penne and Tuna With ‘White’ Puttanesca
2 tsp. olive oil
1 garlic clove, minced
1 can (3 ounces) no-salt tuna
¼ cup frozen peas, thawed
2 Tbsp. pitted black olives, sliced
1 tsp. capers, drained
¾ cup cooked penne or rotini
½ tsp. lemon zest
Salt and pepper
Fresh parsley or basil for garnish (optional)
Directions
1. Heat olive oil in a small skillet over medium heat. Add minced garlic and sauté until fragrant.
2. Drain tuna and add to the skillet with thawed peas, black olives, and capers. Cook for 2 to 3 minutes until heated through.
3. Add cooked penne or rotini and lemon zest; toss to combine. Season with salt and pepper to taste. Garnish with fresh parsley or basil, if desired.
Makes one serving.
Nutrition information per serving: 404 calories, 13 g fat, 2 g saturated fat, 41 g carbs, 4 g fiber, 30 g protein, 289 mg sodium
Creamy Pumpkin Pasta
⅔ cup rigatoni
2 fresh sage leaves or ½ tsp. dried sage
2 tsp. butter
2 Tbsp. chopped onion
1 garlic clove, minced
⅓ cup pumpkin purée
¼ cup low-sodium vegetable broth
¼ cup 1 percent milk
3 Tbsp. grated Parmesan cheese
2 cups baby spinach
Directions:
1. Cook rigatoni, reserving ¼ cup of the cooking water.
2. Sauté fresh or dried sage in butter over medium heat until fragrant. Add chopped onion and minced garlic; cook until softened.
3. Stir in pumpkin purée, vegetable broth, and milk; cook until smooth and thickened. Add Parmesan and reserved pasta water; stir until creamy.
4. Add spinach; stir until wilted. Add pasta and toss to coat.
Makes one serving.
Nutrition information per serving: 452 calories, 15 g fat, 8 g saturated fat, 62 g carbs, 7 g fiber, 19 g protein, 451 mg sodium
Pasta With Roasted Tomato, Artichokes, and White Beans
½ cup marinated artichoke hearts, drained
1 cup grape tomatoes
3 Kalamata olives, chopped
2 tsp. olive oil
1 tsp. fresh (or ½ tsp. dried) oregano
½ cup canned low-sodium white beans, drained and rinsed
2 Tbsp. crumbled feta cheese
1 cup cooked penne
Directions:
1. In a large bowl, combine artichoke hearts, grape tomatoes, olives, olive oil, and oregano.
2. Spread mixture on a lined baking sheet; roast at 400° F for 3 to 4 minutes, or until tomatoes start to burst. Add beans and feta. Roast 3 to 4 minutes more.
3. Transfer everything to a large bowl. Add penne and toss to combine.
Makes one serving.
Nutrition information per serving: 532 calories, 22 g fat, 4.5 g saturated fat, 74 g carbs, 12 g fiber, 17 g protein, 534 mg sodium
Peanut Noodles With Edamame and Veggies
For the Peanut Sauce
1 Tbsp. peanut butter
2 tsp. warm water
2 tsp. rice vinegar
1 tsp. olive oil
1 tsp. sesame oil
1½ tsp. low-sodium soy sauce
½ tsp. honey
¼ tsp. garlic, minced
For the Pasta
1 tsp. olive oil
½ cup shredded cabbage
½ cup grated carrot
½ cup frozen edamame
¾ cup cooked spaghetti
Salt and pepper
1. In a small bowl, whisk peanut butter, water, vinegar, olive oil, sesame oil, soy sauce, honey, and garlic until smooth. Set aside.
2. In a medium skillet, heat olive oil on medium-high. Add cabbage, carrot, and edamame and sauté until tender, about 5 minutes. Add spaghetti and peanut sauce, tossing to coat evenly.
3. Season with salt and pepper to taste.
Makes one serving.
Nutrition information per serving: 524 calories, 27 g fat, 4 g saturated fat, 54 g carbs, 9 g fiber, 21 g protein, 373 mg sodium
Editor’s Note: This article also appeared in the February 2025 issue of Consumer Reports On Health.
Consumer Reports is an independent, nonprofit organization that works side by side with consumers to create a fairer, safer, and healthier world. CR does not endorse products or services, and does not accept advertising. Copyright © 2025, Consumer Reports, Inc.
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