8 Pasta Recipes Under 400 Calories You’ll Crave on Repeat

By Brandon D / October 6, 2025

Craving pasta but not the carb coma? Same. These eight bowls deliver big-time comfort with bright flavors, smart swaps, and satisfying textures—while staying under 400 calories per serving. We’re talking creamy vibes without heavy cream, twirly noodles with serious veggie power, and sauces that taste slow-cooked but come together fast.

Whether you’re cooking for one, meal-prepping for the week, or feeding a hungry crew, these recipes are light, lively, and seriously delicious. Grab a pot and let’s make pasta night your healthiest obsession.

1. Zesty Lemon-Garlic Spaghetti With Crispy Capers

Meet the pasta that tastes like sunshine. Bright lemon, punchy garlic, and crispy capers turn simple spaghetti into a restaurant-level dish. It’s fast, fresh, and perfect for weeknights—or when you need a pick-me-up in a bowl.

Ingredients: (Serves 2, ~360 calories per serving)

• 4 oz dry spaghetti (preferably whole-wheat or high-fiber)
• 1 tbsp extra-virgin olive oil
• 3 cloves garlic, thinly sliced
• 2 tbsp capers, drained and patted dry
• Zest of 1 lemon
• 2 tbsp fresh lemon juice
• 1/4 tsp red pepper flakes
• 1/4 cup chopped fresh parsley
• 2 tbsp grated Parmesan (optional but recommended)
• Salt and black pepper to taste
• 1/2 cup reserved pasta water

Instructions:

1. Boil the pasta in salted water until al dente. Reserve 1/2 cup pasta water and drain.
2. While pasta cooks, heat olive oil in a skillet over medium. Add capers and cook 2–3 minutes until crispy. Remove with a slotted spoon and set aside.
3. In the same pan, add garlic and red pepper flakes. Cook 30–60 seconds until fragrant (don’t brown).
4. Add lemon juice, zest, and a splash of pasta water. Toss in the spaghetti.
5. Sprinkle in parsley and Parmesan, adding more pasta water as needed to create a glossy sauce. Season with salt and pepper.
6. Top with crispy capers and serve immediately.

Pro tip: Swap parsley for basil in summer. For extra protein, add 3 oz grilled shrimp per person (still stays light). If you love brininess, add a few chopped olives—go easy to keep it balanced.

2. Creamy Tomato Basil Penne (No Cream, All Comfort)

Silky sauce, cozy tomato vibes, and a hit of basil—without the heavy cream. Greek yogurt adds body and tang while keeping it light. It’s the weeknight pasta that tastes like it simmered all afternoon.

Ingredients: (Serves 2, ~395 calories per serving)

• 4 oz dry penne (or chickpea penne for extra protein)
• 1 tsp olive oil
• 1 small shallot, minced
• 2 cloves garlic, minced
• 1 cup canned crushed tomatoes (no salt added)
• 1/4 tsp sugar or a pinch to balance acidity
• 1/4 tsp red pepper flakes (optional)
• 1/4 tsp dried oregano
• 1/3 cup plain 2% Greek yogurt
• 1/4 cup fresh basil, torn
• 2 tbsp grated Parmesan
• Salt and black pepper to taste
• 1/3 cup reserved pasta water

Instructions:

1. Cook penne in salted water until al dente. Reserve 1/3 cup pasta water and drain.
2. Heat olive oil in a saucepan over medium. Sauté shallot 2–3 minutes until soft. Add garlic and cook 30 seconds.
3. Stir in crushed tomatoes, sugar, oregano, and red pepper flakes. Simmer 5 minutes. Season with salt and pepper.
4. Remove pan from heat. Whisk in Greek yogurt until creamy. Add a splash of pasta water to loosen if needed.
5. Toss in penne, basil, and Parmesan. Adjust seasoning and serve warm.

Make it yours: Add sautéed mushrooms or spinach to bulk it up with minimal calories. If you’re dairy-free, use a splash of unsweetened almond milk and nutritional yeast for a creamy, cheesy vibe.

3. Garlicky Broccoli Rabe Orecchiette With Toasted Almonds

This one’s bold: bitter greens, nutty crunch, and a whisper of heat. Orecchiette’s little “ears” catch all the garlicky goodness. It tastes like something you’d order in a tiny Italian trattoria—minus the jet lag.

Ingredients: (Serves 2, ~380 calories per serving)

• 4 oz dry orecchiette
• 1 bunch broccoli rabe (rapini), trimmed and chopped
• 1 tbsp olive oil
• 3 cloves garlic, sliced
• 1/4 tsp red pepper flakes
• 2 tbsp slivered almonds, toasted
• 1 tbsp lemon juice
• 2 tbsp grated Pecorino Romano (or Parmesan)
• Salt and black pepper to taste
• 1/2 cup reserved pasta water

Instructions:

1. Bring a large pot of salted water to a boil. Add orecchiette and cook according to package. In the last 2 minutes, add the broccoli rabe to blanch. Reserve 1/2 cup pasta water; drain.
2. Heat olive oil in a skillet. Add garlic and red pepper flakes; cook 30–45 seconds until fragrant.
3. Add the drained pasta and broccoli rabe to the skillet with a splash of pasta water. Toss to coat and soften the greens.
4. Finish with lemon juice, Pecorino, and toasted almonds. Season and serve.

Notes: If broccoli rabe is too bitter for your taste, swap in broccolini or kale. Almonds add crunch without heavy calories—don’t skip them.

4. One-Pan Spinach Artichoke Orzo That Tastes Like Dip

All the creamy, tangy magic of spinach artichoke dip—without the heavy stuff. Orzo cooks right in the pan, soaking up flavor while staying light and silky. Weeknight savior, guaranteed.

Ingredients: (Serves 3, ~330 calories per serving)

• 6 oz dry orzo
• 1 tsp olive oil
• 1 small yellow onion, finely chopped
• 2 cloves garlic, minced
• 1 cup low-sodium vegetable or chicken broth
• 1/2 cup unsweetened almond milk (or skim milk)
• 1 cup canned artichoke hearts, drained and chopped
• 3 cups baby spinach, roughly chopped
• 2 tbsp light cream cheese or Neufchâtel
• 2 tbsp grated Parmesan
• 1/2 tsp lemon zest
• Salt, black pepper, and a pinch of nutmeg

Instructions:

1. Heat olive oil in a wide skillet over medium. Sauté onion 3–4 minutes until translucent. Add garlic; cook 30 seconds.
2. Stir in orzo to toast for 1 minute. Add broth and almond milk; bring to a simmer.
3. Cook, stirring occasionally, 8–10 minutes until orzo is tender and most liquid is absorbed. Add a splash of water if it dries out.
4. Stir in artichokes, spinach, cream cheese, and Parmesan. Cook until spinach wilts and sauce turns silky.
5. Season with salt, pepper, nutmeg, and lemon zest. Serve hot.

Serving idea: Top with a sprinkle of red pepper flakes or a squeeze of lemon. For extra protein, add grilled chicken breast or white beans—still light, still dreamy.

5. Roasted Cherry Tomato Linguine With Burrata “Dust”

Slow-roasted tomatoes bring sweet, jammy flavor without heavy sauce. Toss with linguine and finish with a cheeky “burrata dust” (you’ll see). It’s luxe without being heavy—date-night energy on a Tuesday.

Ingredients: (Serves 2, ~390 calories per serving)

• 4 oz dry linguine
• 2 cups cherry tomatoes
• 1 tsp olive oil
• 2 cloves garlic, minced
• 1 tsp balsamic vinegar
• 1/4 tsp dried thyme or Italian seasoning
• 1/4 tsp red pepper flakes
• 2 tbsp finely grated Parmesan
• 2 tbsp low-fat ricotta (aka “burrata dust” when whisked airy)
• 2 tbsp chopped fresh basil
• Salt and black pepper
• 1/3 cup reserved pasta water

Instructions:

1. Preheat oven to 400°F (200°C). Toss tomatoes with olive oil, garlic, balsamic, thyme, salt, and pepper. Roast 15–18 minutes until bursty and caramelized.
2. Cook linguine in salted water until al dente. Reserve 1/3 cup pasta water; drain.
3. Whisk ricotta in a small bowl until fluffy. Stir in Parmesan and a pinch of salt—this is your “burrata dust.”
4. Toss hot linguine with roasted tomatoes, red pepper flakes, and a splash of pasta water to form a light sauce.
5. Fold in basil and dollop the ricotta-Parmesan mixture over the top. Serve immediately.

Tip: If you want true burrata vibes, add just a spoonful of burrata per serving and keep portions modest. Trust me, the roasted tomatoes do the heavy lifting here.

6. Lighter Chicken Sausage Cacio e Pepe With Zoodles

Classic cacio e pepe gets a lean twist with half pasta, half zucchini noodles, and a little lean chicken sausage for protein. You still get that peppery, cheesy, glossy sauce—just lighter on the calories and heavy on satisfaction.

Ingredients: (Serves 2, ~370 calories per serving)

• 3 oz dry spaghetti
• 2 small zucchini, spiralized (about 3 cups zoodles)
• 1 link (3–4 oz) lean chicken sausage, casing removed and crumbled
• 1 tsp olive oil
• 1 tsp freshly cracked black pepper (plus more to taste)
• 1/2 cup finely grated Pecorino Romano (or half Pecorino, half Parmesan)
• Salt to taste
• 3/4 cup reserved pasta water (you won’t use it all)

Instructions:

1. Cook spaghetti in well-salted water until just shy of al dente. Reserve 3/4 cup pasta water; drain.
2. While pasta cooks, heat olive oil in a skillet. Brown sausage over medium heat until cooked through. Remove to a plate.
3. In the same skillet on low, add 1/3 cup pasta water and the black pepper. Simmer 30 seconds to bloom the pepper.
4. Add spaghetti and toss. Sprinkle in grated cheese gradually, tossing constantly and adding more hot pasta water as needed to create a silky sauce.
5. Fold in zoodles and sausage, tossing 1–2 minutes until zoodles soften slightly. Season with salt and more pepper.

Keep it glossy: The trick is heat control—low heat and steady tossing so the cheese emulsifies, not clumps. If it thickens too much, splash in more hot pasta water.

7. Smoky Paprika Shrimp Pasta With Peas And Lemon

Smoky, lemony, and just rich enough—this shrimp pasta feels special without weighing you down. Sweet peas and a squeeze of lemon keep it bright, while smoked paprika does the heavy flavor lifting.

Ingredients: (Serves 2, ~385 calories per serving)

• 4 oz dry fettuccine or spaghetti
• 8 oz shrimp, peeled and deveined
• 1 tsp olive oil
• 1/2 tsp smoked paprika
• 1/4 tsp garlic powder
• 1/2 cup frozen peas
• 1/2 cup low-sodium chicken or vegetable broth
• 1 tsp cornstarch mixed with 1 tbsp water (slurry)
• 2 tbsp lemon juice
• 1 tsp lemon zest
• 2 tbsp chopped parsley
• Salt and black pepper

Instructions:

1. Cook pasta in salted water until al dente. In the last 2 minutes, add peas to the pot. Drain and set aside.
2. Pat shrimp dry. Toss with smoked paprika, garlic powder, salt, and pepper.
3. Heat olive oil in a skillet over medium-high. Sear shrimp 1–2 minutes per side until opaque. Remove to a plate.
4. Pour broth into the skillet; bring to a simmer. Stir in cornstarch slurry and cook 30–60 seconds until lightly thickened.
5. Add pasta and peas to the skillet. Toss with lemon juice, zest, and parsley. Fold in shrimp. Adjust seasoning and serve.

Shortcut: Swap shrimp for a can of drained tuna in olive oil and skip step 3. Still smoky, still satisfying, and extra budget-friendly.

8. Mushroom Marsala Bow-Ties With Thyme

Think of this as chicken Marsala’s lighter, vegetarian cousin. Meaty mushrooms, fragrant thyme, and a splash of Marsala wine make a savory, velvety sauce that clings to every bow-tie. Cozy without the food coma.

Ingredients: (Serves 3, ~360 calories per serving)

• 6 oz farfalle (bow-tie pasta)
• 1 tbsp olive oil
• 12 oz cremini or baby bella mushrooms, sliced
• 1 small shallot, minced
• 2 cloves garlic, minced
• 1/2 tsp dried thyme (or 2 tsp fresh)
• 1/2 tsp soy sauce or tamari (umami booster)
• 1/2 cup Marsala wine (sweet or dry)
• 1/2 cup low-sodium vegetable broth
• 2 tsp cornstarch mixed with 1 tbsp water
• 2 tbsp light sour cream or 2% Greek yogurt
• Salt and black pepper
• 2 tbsp parsley, chopped

Instructions:

1. Cook farfalle in salted water until al dente. Drain, reserving 1/4 cup pasta water.
2. Heat olive oil in a large skillet over medium-high. Sauté mushrooms without stirring too much until deeply browned, 6–8 minutes.
3. Add shallot and a pinch of salt. Cook 2 minutes. Stir in garlic, thyme, and soy sauce; cook 30 seconds.
4. Pour in Marsala; simmer 2 minutes to reduce. Add broth and bring to a gentle simmer.
5. Whisk in cornstarch slurry and cook 1 minute until glossy. Remove from heat; stir in sour cream. Season with salt and pepper.
6. Toss in pasta and a splash of pasta water if needed to loosen. Finish with parsley and serve.

Variations: Add a handful of spinach at the end, or top with shaved Parmesan. If you want it dairy-free, skip sour cream and finish with a tablespoon of olive oil and a squeeze of lemon.

How These Stay Under 400 Calories (And Still Feel Indulgent)

Quick cheat sheet: smart portions of pasta (2–3 oz dry per person), lots of vegetables, and flavorful “extras” like lemon zest, herbs, garlic, and spices. We lean on broth, Greek yogurt, and pasta water to create body instead of heavy cream or butter. And when cheese is involved, it’s strategic—just enough for impact.

Pasta-Pro Tips For Lighter Bowls

• Salt the water like the sea. Well-seasoned pasta needs less sauce.
• Reserve pasta water. That starchy magic makes silky sauces without more fat.
• Go halfsies with veggies. Mixing zoodles or greens into pasta adds volume and nutrients for few calories.
• Toast your spices. Warming black pepper, paprika, or red pepper flakes blooms flavor fast.
• Finish with acid. Lemon juice or a splash of vinegar brightens and balances richness instantly.

Ready to twirl your fork? These 8 pasta recipes under 400 calories prove you can have comfort, speed, and flavor in the same bowl. Pick one for tonight, save a couple for the week, and trust me—you won’t miss the extra calories, just the extra dishes.