7 Fast Pasta Dinners You Can Make With 5 or Fewer Ingredients

7 Fast Pasta Dinners You Can Make With 5 or Fewer Ingredients

Pasta is not only a meal you can pull together quickly, it’s also one that can be packed with veggies, healthy fats, protein, and other nutritious ingredients.
7 Fast Pasta Dinners You Can Make With 5 or Fewer Ingredients
Ross Tomei/iStock; iStock
Pasta is the king of carb comfort foods, not to mention convenient, fast and easy to prepare, and affordable. No wonder the average American consumes 20 pounds of the stuff each year, according to the National Pasta Association.

But pasta has never been considered particularly healthy, and a lot of it isn’t. This can be due to the sauce it’s served with, portion sizes, or the noodles themselves.

Traditionally, pasta noodles have been one of those refined white carbs you’re always hearing you should avoid. Most varieties are made from a flour called semolina, which has more protein than all-purpose flour, but lacks the fiber and other nutrients found in whole grains, notes Tufts Food Lab. Often, these nutrients are added back in, which is why pasta may be labeled “enriched.”

A 1 cup serving of cooked spaghetti contains 169 calories, 34 grams (g) of carbs, 1 g of dietary fiber and 6 g of protein, per the U.S. Department of Agriculture (USDA).

 Not awful, but hardly a nutritionally balanced meal.
Pasta lovers shouldn’t despair, however: One review that looked at pasta consumption and body weight concluded that the available observational and limited clinical data suggest that pasta does not contribute to weight gain within the context of a healthy diet.

And there are plenty of easy ways to make any pasta meal healthier. One option is to start with a pasta variety made from whole grains, chickpeas, lentils, or other nutrient-dense ingredients. Many of these products have the added benefit of being friendly to individuals with a gluten intolerance or other food intolerances, allowing them to enjoy a pasta meal.

Then, choose a sauce that won’t drown your noodles in saturated fat. Instead of a cream or butter base, go with olive oil, pesto, or a tomato-based sauce. These deliver heart-healthy fats or a serving of vegetables. Pasta can be a great way to add vegetables to a meal, either by pureeing them and adding them to the sauce or tossing them on top of your noodles for extra flavor and fiber. You’ll also want to include a source of lean protein, such as beans, skinless chicken, or shrimp.

It’s easy to overserve pasta, so make sure you’re sticking to about 1 cup cooked, or about the size of a fist or a baseball. Then enjoy — in moderation. Past research has found that pasta eaters have improved nutrient intakes of dietary fiber, folate, iron, magnesium, and vitamin E compared with non-pasta-eaters.

The following seven healthy pasta recipes are heavy on nutrients but light on ingredients, with just five or fewer each (not counting extra-virgin olive oil, salt, and pepper), which means a satisfying, comforting meal is that much easier and faster to make.

1
orzo pasta
iStock

Sun-Dried Tomato Orzo With Chicken

This one-pan dish marries orzo, chicken, mushrooms, and sun-dried tomatoes to create a satisfying, well-balanced meal. Orzo is a small pasta that resembles rice but has a creamy consistency. Try cooking orzo in a low-sodium chicken or veggie broth, or sprinkle dried herbs into the cooking water, as the pasta will absorb the flavors. Sun-dried tomatoes are rich in lycopene, an antioxidant that may protect against heart disease.

contains  Wheat
5.0 out of 3 reviews

SERVES

2

CALORIES PER SERVING

517

PREP TIME

5 min

COOK TIME

35 min

TOTAL TIME

40 min

Ingredients

2 tbsp extra-virgin olive oil, divided
1 lb boneless skinless chicken breast, sliced
1 tsp Tajin seasoning
1 cup dried whole-wheat orzo pasta
1 cup sliced baby bella mushrooms
½ cup jarred sun-dried tomatoes, drained from oil and chopped

Directions

1

Place a large skillet over medium heat. Add 1 tbsp extra-virgin olive oil.

2

Season both sides of chicken breast with Tajin and add to skillet. Cook for 9-10 minutes, flip and cook for another 6 to 8 minutes, until both sides are golden brown and the chicken reaches an internal temperature of 165 degrees F. Remove from pan and set aside.

3

Add 1 tbsp extra-virgin olive oil, orzo, mushrooms, sun-dried tomatoes, and 2 cups of water (or a low-sodium chicken broth) to the skillet. Bring to a boil, then reduce heat to simmer, cover, and cook until orzo is soft, about 20 minutes.

4

Stir in baby spinach, if using; cook 1 minute more until spinach has wilted and serve topped with chicken.

Nutrition Facts

Amount per serving

Serving size3 cups

calories

517

total fat

24g

saturated fat

3.7g

protein

56g

carbohydrates

19g

fiber

3.4g

sugar

1.3g

added sugar

0g

sodium

556mg

TAGS:

Wheat, Diabetes-Friendly, High-Protein, Low-Carbohydrate, Dinner
2
pasta with greens
iStock

High-Fiber Pesto Pasta

This pesto dish requires just 4 ingredients and a majority of them may already be in your pantry. Each bowl is packed with fiber and protein, thanks to pasta made from chickpeas. Look for a store-made pesto made with healthy oils such as olive or avocado oil, and don’t forget the red bell pepper, which adds crunch and an excellent source of vitamin C to this one-pot meal.

contains  Tree Nuts

SERVES

6

CALORIES PER SERVING

512

PREP TIME

5 min

COOK TIME

15 min

TOTAL TIME

20 min

Ingredients

4 cups dried gemelli chickpea pasta (or strozzapreti)
2 15-oz cans chickpeas, drained and rinsed
1 cup pesto sauce
2 large red bell peppers, thinly sliced

Directions

1

Bring a large pot of water to a boil. Add pasta and cook until it reaches desired tenderness, about 7–9 minutes. Drain and return the pasta to the pot.

2

Reduce the heat to low and add chickpeas, pesto sauce, and bell peppers. Toss well, let mixture heat up, about 5 minutes. Serve warm.

Nutrition Facts

Amount per serving

Serving size2 cups

calories

512

total fat

23g

saturated fat

3.6g

protein

19g

carbohydrates

58g

fiber

14.3g

sugar

8.2g

added sugar

0g

sodium

593mg

TAGS:

Tree Nuts, Gluten-Free, Heart-Healthy, Mediterranean, Vegetarian, High-Fiber, Anti-Inflammatory, Quick & Easy, Dinner
3
meatless pasta bolognese
iStock

Lentil Bolognese

This bolognese recipe swaps in lentils for the usual ground meat, resulting in a plant-powered, protein-rich sauce. Lentils are an excellent source of fiber and a good source of iron as well. The canned tomatoes are rich in vitamin C, which helps your body absorb iron better, per NIH. To save time on prep, use a bag of mirepoix, which is a medley of prediced onion, celery, and carrot, that can be found frozen or in the produce department.

contains  Wheat
5.0 out of 1 reviews

SERVES

4

CALORIES PER SERVING

395

PREP TIME

5 min

COOK TIME

25 min

TOTAL TIME

30 min

Ingredients

2 tbsp extra-virgin olive oil
12 oz bag frozen mirepoix (carrot, celery, and onion mix)
¼ tsp kosher salt
⅛ tsp freshly ground black pepper
3 cloves garlic, minced
1 14.5-oz can no-salt-added diced tomatoes with juice
1 cup (brown) lentils, cooked
8 oz protein-added spaghetti or whole-wheat spaghetti
Parsley, for garnish (optional)

Directions

1

In a large saucepan over heat oil over medium heat. Add mirepoix, season with salt and pepper, and cook, stirring frequently, until softened, 12–15 minutes.

2

Add garlic, tomatoes, and cooked lentils to the pan and cook to allow flavors to come together, about 5 minutes.

3

Fill a large pot with water and bring it to a boil over high heat. Add spaghetti and cook to desired tenderness, about 7–8 minutes.

4

Serve sauce over cooked spaghetti and garnish with parsley, if desired.

Nutrition Facts

Amount per serving

Serving size2 oz pasta with 1 cup lentil-pasta sauce

calories

395

total fat

8g

saturated fat

0.9g

protein

18g

carbohydrates

67g

fiber

11.3g

sugar

7.4g

added sugar

0g

sodium

126mg

TAGS:

Wheat, Heart-Healthy, Mediterranean, Vegetarian, Vegan, Low-Sodium, High-Fiber, Anti-Inflammatory, Cholesterol-Conscious, Family-Friendly, Quick & Easy, Dinner
4
Tiktok baked feta pasta
Elena Hramowa/iStock

Baked Cherry Tomato Feta Pasta

Skip the store-bought pasta sauce and oven roast your own. In this recipe, cherry tomatoes are roasted alongside a block of feta and a dash of oregano, creating an addictively delicious 3-ingredient sauce. Toss any pasta into this rich and creamy sauce, which also packs immune-supporting vitamins, including vitamin A and C. Opt for a whole-wheat pasta for added fiber, vitamins, and minerals.

contains  Wheat, Dairy
5.0 out of 1 reviews

SERVES

4

CALORIES PER SERVING

295

PREP TIME

5 min

COOK TIME

25 min

TOTAL TIME

30 min

Ingredients

1 pint cherry (or grape) tomatoes
1 tbsp extra-virgin olive oil
8-oz block reduced-fat feta cheese
1 tsp dried oregano
3 cups dried farfalle pasta, preferably whole-wheat
Fresh basil, for garnish (optional)

Directions

1

Preheat oven to 400 degrees F.

2

Place cherry tomatoes in a large baking dish and drizzle with extra-virgin olive oil and toss to coat. Add feta to center of the dish and sprinkle with oregano. Bake until tomatoes have burst and feta has slightly melted, about 25 minutes.

3

Bring a large pot of water to a boil over high heat and cook pasta until it reaches desired tenderness, about 10–12 minutes. Drain and stir pasta into tomato feta sauce.

4

Garnish with basil, if desired, and serve hot.

Nutrition Facts

Amount per serving

Serving size1 cup pasta with sauce

calories

295

total fat

10g

saturated fat

4.5g

protein

15g

carbohydrates

37g

fiber

5.5g

sugar

3.5g

added sugar

0g

sodium

692mg

TAGS:

Wheat, Dairy, Mediterranean, Vegetarian, High-Fiber, Family-Friendly, Quick & Easy, Dinner
5
gnocchi salmon
Getty Images

Creamy Alfredo Salmon Gnocchi With Peas

Gnocchi is a hearty, chewy, and dense pasta made from mashed potatoes, flour, and egg. Wild salmon adds a source of high-quality protein, omega-3s, and vitamin D and can be quickly cooked on the stove-top. Choose a low-fat Alfredo sauce or whisk up a healthier retention, such as this one: Whisk all ingredients together in a medium-size bowl ½ cup plain, nonfat Greek yogurt, 2 tbsp grated parmesan cheese, 2 tbsp low-fat milk, and ½ lemon, juiced.

contains  Wheat, Fin fish
4.5 out of 2 reviews

SERVES

4

CALORIES PER SERVING

268

PREP TIME

5 min

COOK TIME

25 min

TOTAL TIME

30 min

Ingredients

1 tbsp extra-virgin olive oil
½ large sweet onion, finely diced
½ lb raw wild-caught sockeye salmon
⅛ teaspoon freshly ground black pepper
12 oz precooked gnocchi (shelf-stable or refrigerated)
1 cup canned sweet peas, rinsed and drained
1 cup low-fat Alfredo sauce (optional)

Directions

1

In a large skillet over medium-high, heat olive oil. Add onion and cook until translucent, 8–10 minutes.

2

Add salmon to the skillet and season with pepper. Cook 6–8 minutes, flip, and cook another 6 minutes, until internal temperature reaches 145 degrees F.

3

Add gnocchi to the skillet and cook until golden, 3–5 minutes. Stir in peas, drizzle with Alfredo sauce, if using, and serve hot.

Nutrition Facts

Amount per serving

Serving size1 ¼ cup

calories

268

total fat

13g

saturated fat

3.9g

protein

17g

carbohydrates

23g

fiber

2.7g

sugar

4.9g

added sugar

0.5g

sodium

421mg

TAGS:

Wheat, Fin fish, Mediterranean, Family-Friendly, Quick & Easy, Dinner
6
pasta fagioli
Ross Tomei/iStock

Pasta e Fagioli

Pasta e fagioli (pasta and beans) is a classic Italian soup. This version of the recipe is a quick dump-and-cook recipe starring pantry and freezer staples, making prep-time virtually nonexistent. Keep a few bags of frozen veggies on hand when you are low on fresh or don’t have time to chop or peel. Both frozen and canned veggies pack flavor and nutrition, as they are often packed at time of peak freshness, per Have a Plant.

contains  Wheat

SERVES

3

CALORIES PER SERVING

380

PREP TIME

10 min

COOK TIME

4 hr

TOTAL TIME

4 hr 10 min

Ingredients

5 cups (40 oz) low-sodium vegetable broth or chicken broth
1 15-oz can low-sodium cannellini beans, drained and rinsed
1 14-oz can no-salt-added diced tomatoes with juice
1 lb bag frozen Mediterranean blend vegetables
6 oz dry elbow macaroni pasta, preferably whole-wheat or legume-based
Parsley and Parmesan cheese, for garnish (optional)

Directions

1

Place all ingredients except macaroni in a slow cooker. Stir to evenly combine and cook on high for 3½ hours.

2

Stir in macaroni and cook for another 30 minutes, or until it reaches desired consistency. Garnish with parsley and grated Parmesan cheese, if desired.

3

Alternative directions for Instant Pot/Pressure Cooker Place all ingredients in an Instant Pot, set to high, and cook for 10 minutes. Once the pressure cooker is done, allow to naturally depressurize for 30 minutes before removing the cover.

4

Alternative directions for stovetop Place all ingredients except for the pasta in a large stockpot, bring to a boil, reduce to a simmer, and cook to allow flavors to come together, 15–20 minutes. Add pasta and cook until soft, another 5–6 minutes.

Nutrition Facts

Amount per serving

Serving size3 cups

calories

380

total fat

5g

saturated fat

0g

protein

16g

carbohydrates

72g

fiber

11.2g

sugar

11.2g

added sugar

1.6g

sodium

622mg

TAGS:

Wheat, Heart-Healthy, Mediterranean, Vegetarian, Vegan, High-Fiber, Anti-Inflammatory, Dinner
7
Tuna Pasta Salad
Getty Images

Tuna Pasta Salad

Leftover pasta gets turned into a quick and nutritious lunch with the addition of a few other ingredients. The protein in tuna makes this meal satiating, meaning it will keep you feeling fuller for longer than pasta alone. Tomatoes, olives, and fresh basil add color, nutrition, and a delightful flavor combination to this lunch (or dinner) that’s sure to become a go-to on any busy workday.

contains  Fin fish, Wheat
4.6 out of 14 reviews

SERVES

1

CALORIES PER SERVING

501

PREP TIME

10 min

TOTAL TIME

10 min

Ingredients

1½ cups cooked whole-wheat pasta
1 5-oz can tuna, canned in water, no salt added, drained
10 small pitted black olives
½ cup cherry tomatoes, halved
2 tbsp white wine vinegar
1 pinch kosher salt
1 pinch freshly ground black pepper
Fresh basil, for garnish (optional)

Directions

1

Place all of the ingredients except for the basil into a serving bowl and toss gently to evenly coat the pasta and tuna.

2

Garnish with basil, if desired, just before serving.

Nutrition Facts

Amount per serving

calories

501

total fat

13g

saturated fat

2.6g

protein

39g

carbohydrates

58g

fiber

2g

sugar

3.3g

added sugar

0g

sodium

618mg

TAGS:

Fin fish, Wheat, Mediterranean, Anti-Inflammatory, High-Protein, Quick & Easy, Lunch

Kelly Kennedy, RDN, LDN

Medical Reviewer

Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.

Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.

Roxana Ehsani, RDN

Roxana Ehsani, RD

Author

Roxana Ehsani, RD, is a Miami-based licensed dietitian-nutritionist, board-certified specialist in sports dietetics, and media spokesperson, consultant, and content creator for food and nutrition brands. She is an adjunct instructor for sports nutrition at Virginia Tech in Blacksburg.

Ehsani appears as a food and nutrition expert for television stations across the nation and in national publications, including Runner's World, Women's Health, Glamour, and more, and is a contributing writer for EatingWell. She has a strong background in sports nutrition and has worked with professional, Olympic, collegiate, and high school teams and individual athletes, whom she sees through her private practice. 

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Pasta Facts. National Pasta Association.
  2. Pasta. Tufts Food Lab.
  3. Pasta, Dry, Enriched. U.S. Department of Agriculture. April 2019.
  4. Sanders L et al. Impact of Pasta Intake on Body Weight and Body Composition: A Technical Review. Nutrients. June 9, 2023.
  5. Papanikolaou Y. Pasta Consumption Is Linked to Greater Nutrient Intakes and Improved Diet Quality in American Children and Adults, and Beneficial Weight-Related Outcomes Only in Adult Females. Frontiers in Nutrition. August 7, 2020.