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This collection of 20+ dietitian-created easy, healthy pasta recipes will show you that pasta can be a healthy choice! These recipes use simple ingredients that pack in tons of flavour and nutrition benefits. You’ll find nutritious shrimp pastas, other seafood pastas, vegan options, pasta salads, and more!

pinterest graphic for a roundup of 20 easy, healthy pasta recipes

Have you ever wondered if pasta is healthy? Or maybe you’ve been told that it “isn’t good for you?”

You may be surprised to hear that as a registered dietitian, pasta is one of my favourite foods – I think it’s actually an excellent way to get in a ton of nutrients (and veggies!)

Why? Pasta itself is actually a VERY simple food – basically just made from wheat flour and water.

Pasta also obviously tastes delicious and is a comforting food to many people. If this is what it takes to get in a ton of vegetables and nutrition, I say go for it!

What Makes These Pastas A Healthy Option?

The key to making pasta a healthy choice? It’s what you prepare WITH the noodles!

Pasta is such a great vehicle for pairing with:

  • tons of vegetables, which are rich in antioxidants, vitamins, minerals, and dietary fiber
  • quality proteins, like seafood, meat, or plant-based options like tempeh
  • healthy fats, like olive oil or sauces made from various nuts and seeds

This unique combinations of fat, protein, fiber, and carbohydrates creates a balanced meal that provides you with energy, while preventing those unwanted spikes and crashes in blood sugar.

TIP: If you’d like to increase the nutrient content of these pastas even more, why not try a pasta made from lentils or chickpeas? These are rich in fiber and plant-based protein! And if you’re gluten-free, there are some awesome gluten-free pastas out there, made from whole grains like brown rice or quinoa.

In this post, I’ve rounded up 20+ healthy pasta recipe ideas that include all the nutrition benefits above. Here you’ll find plenty of:

  1. shrimp pastas
  2. other seafood pastas
  3. vegan + vegetarian pastas
  4. pasta sauces
  5. pasta alternatives

I’d love to know which of these healthy pasta recipes you end up making. Let’s get cooking!

Shrimp Pasta Recipes

In this section you’ll find healthy shrimp pastas and pasta salads! I gave shrimp it’s own category, since it’s one of the most popular pasta protein pairings 🙂

1. Pasta With Veggies, Zoodles & Garlic Shrimp

overhead photo of white plate topped with spaghetti pasta, zoodles, tomatoes, spinach, and garlic prawns
Proving pasta can be a healthy option, this easy pasta recipe is packed with fresh veggies, zoodles, tomatoes, spinach, herbs and garlic prawns.
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2. Winter Pasta Salad

winter pasta salad with roasted butternut squash, mushrooms, broccoli, arugula, and shrimp in a bowl
This Winter Pasta Salad is made with oven-roasted butternut squash, broccoli, and mushrooms, as well as arugula, shrimp, and a thyme-mustard vinaigrette. This recipe is easy, healthy, and can be made dairy-free, gluten-free, and/or vegan if needed.
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3. Basil Walnut Pesto Linguine With Shrimp

Overhead photo of a white bowl filled with pesto linguine pasta, arugula, and sautéed shrimp.
This basil-walnut pesto linguine pasta recipe is paired with shrimp and arugula. Simple, nutritious, and ready in 30 minutes! Recipe is dairy-free and can easily be made gluten-free.
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4. Roasted Vegetable Pasta Salad With Shrimp

pasta salad with roasted red peppers, cherry tomatoes, corn, shrimp, and arugula in a white bowl, gold fork, and blue dish towel
This roasted veggie pasta salad is packed with balanced nutrition and tons of antioxidants! Perfect to make for an easy weeknight dinner, packed lunch, or to bring to your next summer BBQ.
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Other Seafood Pastas

In this section you’ll find healthy pasta recipes using seafood other than shrimp. We’ve got recipes featuring seared scallops, canned mackerel, and tuna!

5. Seared Scallops & Zucchini Noodle Pasta

pan seared scallops and zucchini noodle pasta in a white and brown bowl
This simple Pan Seared Scallops and Zucchini Noodle Pasta is a nutritious, healthy, and balanced weeknight meal. Dinner in 30 minutes! Gluten-free and dairy-free versions available.
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6. Mediterranean Canned Mackerel Pasta

spaghetti with canned mackerel, red peppers, tomatoes, olives, and parsley on white plate with gold fork
This canned mackerel pasta is a flavourful and nutritious 30-minute weeknight dinner. It's also packed with heart-healthy fats, omega-3s, protein, and micronutrients!
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7. No-Mayo Tuna Pasta Salad

healthy tuna pasta salad with olives, tomatoes, arugula, and herbs
This Tuna Pasta Salad Recipe is easy, fast, and healthy. Made without mayo and ready in 20-minutes! Perfect for a make-ahead meal.
Recipe is dairy-free and can be gluten-free if using gluten-free pasta.
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8. Canned Mackerel Pasta Salad

canned mackerel pasta salad with peppers, tomatoes, cucumbers, basil, and arugula in pink bowl
This Canned Mackerel Pasta Salad is an excellent source of omega-3s, protein, and tons of veggies. Super delicious, ready in 30 mins, and great for meal prep or a packed lunch!
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9. Tuna Pasta Salad With Pesto

overhead shot of large white bowl with tuna pasta salad, pesto, cherry tomatoes and gold spoons
This Tuna Pasta Salad With Pesto is an easy, healthy make-ahead lunch idea. It's made with protein-packed canned tuna and a dairy-free hemp seed pesto. Simple, delicious, and ready in 30 minutes!
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Vegan & Vegetarian Pastas

In this section you’ll find vegan and vegetarian pasta options. I’m a huge fan of using cashew cream to make a creamy plant-based pasta sauce, as well as replacing ground meat with protein-packed ground tempeh!

10. Pasta With Cashew Cream Tomato Sauce

overhead photo of white bowl on top of small wood cutting board with rigatoni pasta tossed in a red cashew cream tomato sauce
This nutrient-dense and deliciously creamy pasta comes together so quickly. A perfect option for anyone who is vegan, dairy-free, or who just wants to switch things up! 
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11. Tempeh Tomato Sauce Pasta

closeupphoto of white bowl filled with zucchini noodle pasta and a tempeh mushroom tomato sauce mixed together
This plant-based tomato pasta sauce uses crumbled, ground tempeh to increase the protein content of the dish for a filling, nutritious weeknight meal! Recipe is vegan and easily made gluten-free.
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12. Roasted Red Pepper Cashew Cream Pasta

rigatoni pasta with roasted red pepper cashew cream sauce and basil in a white bowl
This vegan/dairy-free Roasted Red Pepper Cashew Cream Pasta is super quick and easy to make, nutrient-dense, and deliciously creamy!
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13. Baked Tomato Pasta With Eggs & Feta

Overhead photo of a baked tomato pasta with eggs, feta, and basil in a black skillet.
This baked tomato pasta recipe is made with tomato sauce, feta cheese, eggs, fresh basil, vegetables, and a bunch of delicious spices. It's an easy, healthy, vegetarian meal that's ready in about 30 minutes! This recipe can be made gluten-free and dairy-free if needed.
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14. Baked Pesto Pasta

white casserole dish with baked pesto pasta
This Easy Baked Pesto Pasta is a delicious and cozy weeknight dinner. Penne pasta is tossed with broccoli, mushrooms, and homemade hemp seed pesto, then topped with freshly grated parmesan and baked till the cheese gets browned and crisp. A delicious vegetarian option that can be made gluten-free or vegan!
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15. Mushroom Cashew Cream Pasta

mushroom cashew cream pasta topped with mushrooms in a bowl
This delicious mushroom cashew cream pasta sauce may taste decadent, but it's jam-packed with nutritious ingredients! Recipe is dairy-free, vegan, and can be made gluten-free by using gluten-free pasta of choice.
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16. Caprese Pasta Salad

overhead shot of white bowl with cavatappi pasta, chopped cherry tomatoes, cucumbers, bocconcini, and basil
Bursting with flavour, this caprese pasta salad recipe is easy to make, or make-ahead. It's perfect for a BBQ, picnic, or packed lunch idea. Balsamic vinaigrette and pesto dressing options included!
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17. Creamy Goat Cheese Tomato Pasta

Overhead photo of a creamy goat cheese tomato spaghetti in a white bowl.
This goat cheese tomato pasta recipe is so quick and easy to prepare. Goat cheese gets stirred into the pasta sauce making it extra creamy and SO delicious. It's made with simple, healthy ingredients and is packed with fiber-rich veggies – perfect for a weeknight dinner!
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18. Lemon Artichoke & Spinach Pasta

Overhead photo of a white plate topped with lemon artichoke and spinach pasta.
This lemon artichoke spinach pasta is a quick, easy, and delicious weeknight dinner idea. It's packed with nutritious veggies and full of fresh flavours! Feel free to serve with an additional protein, like shrimp or chicken.
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19. Kale Pasta Salad With Sun-Dried Tomatoes

Overhead photo of a kale pasta salad with sundried tomatoes and peppers in a large white bowl.
This kale pasta salad is made with sun-dried tomatoes, red bell peppers, parmesan, and a simple red wine vinaigrette. It's an easy, delicious, and nutritious make-ahead meal! Recipe is vegetarian and can easily be made gluten-free.
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Pasta Sauces

In this section you’ll find some of my favourite stand-alone pasta sauce recipes. All recipes are 100% plant-based, and can be used with other dishes (like grain bowls)!

20. Miso Tahini Sauce

vegan miso tahini sauce in brown bowl with gold spoon
This creamy, "cheesy," and delicious miso tahini sauce is made with just 6 ingredients and takes only 5 minutes to make! It's a healthy vegan sauce that's perfect for pastas, grain bowls, and more!
Get the recipe

21. Vegan Hemp Seed Pesto

white bowl with homemade pesto and spoon
This homemade vegan hemp seed pesto is nutrient-dense and can be whipped up in just minutes! Recipe is nut, dairy, and gluten-free.
Get the recipe

22. Vegan Red Pesto (Sundried Tomatoes & Red Peppers)

Overhead photo of a white bowl filled with red pesto spaghetti.
This vegan red pesto is made with sun-dried tomatoes and roasted red peppers. It's a delicious, easy, and healthy sauce that can be served with pasta, as a spread, dip, and more! Recipe is gluten-free and can be made without nuts if needed.
Get the recipe

23. Creamy Vegan Zucchini Pesto

Overhead photo of creamy vegan zucchini pesto in a small grey bowl.
This creamy zucchini pesto sauce is vegan, dairy-free, gluten-free, and absolutely delicious. Raw, grated zucchini and fresh basil give this sauce such a fresh taste and a generous serving of veggies in every bite. Serve it with pasta, grain bowls, as a spread, dip, and more!
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Pasta Alternatives

While not your typical wheat-based pastas, I felt like I should include these “pasta alternatives,” in case you feel like trying something a little different! I never think veggies should replace traditional pasta noodles, but I love having them to switch things up from time to time.

24. Spaghetti Squash With Kale Pesto & Shrimp

overhead photo of two halves of roasted spaghetti squash topped with pesto and shrimp on a parchment-linked baking sheet
This healthy spaghetti squash recipe is served with a kale miso pesto and sautéed shrimp. It's dairy-free, gluten-free, and high in fibre and protein. All you need is 10 ingredients!
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25. Sweet Potato “Fettuccine” With Shrimp & Veggies

white bowl with sweet potato fettuccine noodles, asparagus, peas, shrimp, lemon
This Sweet Potato "Fettuccine" is made with tons of veggies and shrimp for protein! It's simple, fresh, and absolutely delicious. Recipe is ready in 30 minutes, and is both gluten- and dairy-free.
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26. Vegetarian Spaghetti Squash Casserole

baked spaghetti squash casserole with tempeh bolognese in white baking dish
This Vegetarian Spaghetti Squash Casserole is packed with vegetables and protein. Spaghetti squash is cooked and mixed with a tasty homemade tempeh bolognese, then topped with freshly grated parmesan and oven-baked for a delicious weeknight dinner. Vegan/dairy-free option available.
Get the recipe

And there you have it – 20+ Easy, Healthy Pasta Recipes to cook and enjoy. I so hope you found some inspiration from this list!

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Get the Recipe: 20+ Easy, Healthy Pasta Recipes, Including Pasta With Veggies, Zoodles, & Garlic Prawns

Proving pasta can be a healthy option, this easy pasta recipe is packed with fresh veggies, zoodles, tomatoes, spinach, herbs and garlic prawns. Plus more easy, healthy pasta recipes!
overhead photo of white plate topped with spaghetti pasta, zoodles, tomatoes, spinach, and garlic prawns
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  • Approx. 170 g pasta (enough for 2 people; choose gluten-free alternative if needed)
  • 3 tbsp olive oil, divided
  • 2 cloves garlic, minced
  • 1 tsp oregano
  • 1.5 cups cherry tomatoes
  • 2 cups baby spinach
  • 1 large zucchini, spiralized (or 2 small)
  • Approx. 18 medium-to-large prawns (shrimp)
  • 1/2 cup fresh basil, chopped
  • 1/2 a lemon, juice only (optional)
  • Salt + pepper, to taste
  • Freshly grated Parmesan Reggiano or nutritional yeast (dairy-free alternative)


  • Bring a pot of water to boil and cook pasta according to package directions. Drain when done.
  • Using a spiralizer, make noodles out of zucchini. If you don't have a spiralizer, you can use a vegetable peeler to make zucchini "ribbons," or just chop the zucchini into 1-inch pieces (see note).
  • Heat a large pan over medium and add 2 Tbsp olive oil, minced garlic, and oregano. Sauté for a minute, then add tomatoes and sauté for about 5 minutes. Add spinach and cook until spinach is wilted.
  • Heat another pan over medium-high heat and add remaining Tbsp of olive oil. Once hot, cook prawns for 1-2 minutes on each side. Prawns are cooked once they turn pink and opaque. Remove from heat once done.
  • Add zucchini noodles, drained pasta, and fresh basil to the large pan with tomatoes and spinach. Stir together for 2 mins, adjusting spices to taste.
  • Serve pasta and top with prawns, lemon juice, freshly grated parmesan reggiano, and an extra drizzle of olive oil as desired. Enjoy immediately!


*If you don’t want to spiralize zucchini and prefer to chop it into smaller pieces, cook the zucchini at the same time as the tomatoes. The reason the zoodles are added at the end is because they cook very fast!
*Cooked zucchini can at times be very watery. If that’s the case, simply drain off the excess liquid before serving.
*For gluten-free version, simply use certified gluten-free pasta noodles.
*For dairy-free version, simply omit parmesan topping or swap with nutritional yeast or other dairy-free alternative.
*This is a loose recipe and can be modified based on what you have on hand. Try it with other sautéed veggies, like bell peppers, carrots, kale, broccoli, etc!

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