5 great dishes to help you make up with pasta

A popular pantry staple, pasta has lost a little shine with the rise of the low-carb movement. Put it back on the menu with these healthy recipes.

High in carbohydrates and low in fat, pasta has long been the friend of pre-event athletes and those fuelling active bodies.

Traditionally made from wheat, water and eggs, pasta is affordable and quick and easy to prepare.

But with sensitivities to gluten on the rise, and the increasing popularity of the low-carb keto diet, pasta has – perhaps unfairly – received a bit of a bad rap over the last few years.

Why pasta shouldn’t be overlooked

Low in sodium and cholesterol, healthy pasta is typically high in fibre and contains a range of nutrients including selenium, phosphorus, manganese and copper – especially if you eat the wholegrain variety.

Easily paired with a variety of sauces, one study found eating pasta was associated with a greater intake of nutrients improved diet quality, while another found it is has a role in a range of healthful diets including the Mediterranean diet.

That said, nutritionist Madeline Calfas says the high carbohydrate value of pasta can lead to weight gain, high blood pressure and blood sugar, therefore it should be enjoyed in moderation.

“Pasta meals need to be adequately spaced between higher protein and lower carbohydrate foods,” Madeline says.

• Healthy eating: How to get the right balance of carbs for you

How to enjoy healthy pasta

Choosing wholegrain pasta means you’re getting a greater range of nutrients and more cholesterol-reducing fibre, and can promote fullness, meaning you’ll likely eat less.

The ingredients you pair with your pasta can also boost your health value, Madeline says.

“Stir-fry a few mushrooms and zucchini with a little garlic and basil, then throw a little chicken thigh in there for protein, or stir through a mixture of ricotta cheese with the chilli for protein pasta with a kick,” she says.

Madeline also recommends using organic eggs, flour and quality olive oil and keeping rich and creamy sauces to a minimum.

Alternatives to wheat pasta

If you’re sensitive to gluten or looking for low-carb alternatives, nutritionist Rebecca Miller says high fibre and protein pasta made from beans – like soy, edamame and blackbean – are low in carbohydrates and calories.

“Zoodles (zucchini noodles) are great too as they’re super low in calories, but you want to make sure you’re then adding a protein rich sauce for a substantial meal,” Rebecca says.

Healthy pasta recipes to try

To mark World Pasta Day on October 25, try these delicious pasta recipes for a great way to fill your plate with healthy goodness:

Pasta Risotto with Spinach, Roast Tomatoes and Chicken Fillet

Rich in veggies and protein, this gluten-free pasta is bursting with flavour.

Sally’s One Pot Pasta

This 10-minute one pot veggie pasta recipe will leave you satisfied and with less dishes to wash.

Pappardelle Pasta with Pan-Fried Brussels Sprouts and Lemon

Nutty brussel sprouts with a pang of lemon, this easy to make pasta is like fireworks for your tastebuds.

Grilled halloumi with pesto pasta salad

Packed with a blend of herb leaves, this high in calcium pasta can help with bone health.

Pasta salad with tomatoes, rocket and basil

This fresh and vibrant dish is versatile and simple to make- perfect as an appetiser, side or main.

Written by Melissa Hong