Are you a diabetes patient who loves pasta? You’re not alone! With the right ingredients and cooking techniques, you can enjoy delicious and healthy pasta dishes that fit your dietary needs. In this article, we’ll explore 18 low-carb and nutritious pasta recipes perfect for diabetics. From zucchini noodles to cauliflower alfredo, we’ve got you covered with a variety of options that are not only tasty but also good for you.
Whether you’re looking for a quick weeknight dinner or a special occasion meal, these recipes offer something for everyone. With the help of healthy ingredients like whole wheat spaghetti, shirataki noodles, and avocado pesto, we’ll show you how to make pasta that’s both low-carb and high-flavor.
Zucchini Noodles with Pesto and Cherry Tomatoes
A light and refreshing summer pasta dish that combines the flavors of zucchini noodles, pesto, and sweet cherry tomatoes.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made or store-bought pesto
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat a large skillet over medium-high heat.
2. Spiralize the zucchinis into noodles.
3. Add the zucchini noodles to the skillet and cook for 3-4 minutes, or until slightly tender.
4. Stir in the pesto and cook for an additional minute.
5. Add the cherry tomatoes to the skillet and cook for 1-2 minutes, or until they start to release their juices.
6. Season with salt and pepper to taste.
7. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 10-12 minutes
Whole Wheat Spaghetti with Spinach and Garlic
A quick and nutritious pasta dish packed with nutrients from whole wheat spaghetti, spinach, and aromatic garlic.
Ingredients:
– 1 pound whole wheat spaghetti
– 2 cloves garlic, minced
– 1 cup fresh spinach leaves
– 2 tablespoons olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the whole wheat spaghetti according to package instructions until al dente, about 8-10 minutes.
2. In a large skillet, heat olive oil over medium-high heat. Add minced garlic and sauté for 1 minute, until fragrant.
3. Add fresh spinach leaves to the skillet and cook until wilted, about 2 minutes.
4. Drain cooked spaghetti and add it to the skillet with the garlic and spinach mixture. Toss everything together until well combined.
5. Season with salt and pepper to taste. If desired, sprinkle grated Parmesan cheese on top.
6. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Shirataki Noodles with Lemon Herb Chicken
A light and refreshing twist on traditional pasta dishes, this recipe combines the nutty flavor of Shirataki noodles with the brightness of lemon and herbs.
Ingredients:
– 1 cup Shirataki noodles
– 4 boneless, skinless chicken breasts
– 2 lemons, juiced
– 2 tbsp olive oil
– 2 tbsp chopped fresh parsley
– 2 tbsp chopped fresh dill
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Cook Shirataki noodles according to package instructions. Drain and set aside.
2. In a large skillet, heat olive oil over medium-high heat. Add chicken breasts and cook for 5-6 minutes per side, or until cooked through.
3. Remove chicken from skillet and let rest for 5 minutes. Stir in lemon juice, parsley, dill, and thyme.
4. Slice chicken into strips and serve with Shirataki noodles.
Cooking Time: 20-25 minutes
Cauliflower Alfredo Pasta with Broccoli
Transform a classic pasta dish into a healthier, flavorful delight by incorporating roasted cauliflower and steamed broccoli into your alfredo sauce. This recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 head of cauliflower
– 8 oz pasta of your choice (e.g., fettuccine, spaghetti)
– 2 cups broccoli florets
– 2 tablespoons olive oil
– 1/4 cup unsalted butter
– 1 cup heavy cream
– 1 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. Bring a large pot of salted water to a boil. Cook pasta according to package instructions. Reserve 1 cup pasta water before draining.
4. In a blender or food processor, combine roasted cauliflower, butter, and heavy cream. Blend until smooth.
5. Add cooked broccoli, Parmesan cheese, and reserved pasta water to the blender. Blend until well combined.
6. Toss cooked pasta with the alfredo sauce. Season with salt and pepper to taste.
7. Garnish with fresh parsley or thyme, if desired.
Cooking Time: 25-30 minutes
Spaghetti Squash with Turkey Meatballs
Transform pasta night into a healthier and tastier meal with Spaghetti Squash! This creative recipe replaces traditional spaghetti with roasted squash, serving as the perfect base for tender turkey meatballs.
Ingredients:
– 1 medium butternut squash (about 2 lbs)
– 1 lb ground turkey
– 1/4 cup breadcrumbs
– 1 egg
– 1/4 cup chopped onion
– 1 minced garlic clove
– 1 tsp dried oregano
– Salt and pepper, to taste
– 1 tbsp olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squash in half lengthwise and scoop out seeds.
3. Place the squash on a baking sheet, cut side up, and drizzle with olive oil. Roast for 45 minutes or until tender.
4. In a large bowl, combine turkey, breadcrumbs, egg, onion, garlic, oregano, salt, and pepper. Mix well with your hands.
5. Form into meatballs (about 1 1/2 inches in diameter). Place on a separate baking sheet lined with parchment paper.
6. Bake the meatballs for 18-20 minutes or until cooked through.
7. Serve turkey meatballs over roasted squash, garnished with chopped fresh parsley if desired.
Cooking Time: 1 hour and 15 minutes
Lentil Pasta with Marinara Sauce and Basil
This recipe combines the comfort of pasta with the nutritious benefits of lentils, all wrapped up in a rich marinara sauce and topped with fresh basil. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 8 oz pasta of your choice
– 1 cup cooked lentils
– 2 cups marinara sauce (homemade or store-bought)
– 1/4 cup chopped fresh basil
– Salt and pepper to taste
Instructions:
1. Cook the pasta according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, combine cooked lentils and marinara sauce. Heat over medium heat, stirring occasionally, until warmed through.
3. Add reserved pasta water to the skillet in small increments if the sauce becomes too thick.
4. Stir in chopped basil and season with salt and pepper to taste.
5. Combine cooked pasta and lentil-marinara mixture. Toss to combine, ensuring the pasta is well coated.
Cooking Time: 15-20 minutes
Chickpea Pasta with Roasted Vegetables
This recipe combines the creaminess of chickpeas with the natural sweetness of roasted vegetables, all wrapped up in a delicious and healthy pasta dish. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 8 oz. pasta of your choice
– 1 can (15 oz.) chickpeas, drained and rinsed
– 2 cups mixed vegetables (such as zucchini, bell peppers, cherry tomatoes, and onions)
– 2 tbsp olive oil
– 1 tsp garlic powder
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss the mixed vegetables with 1 tablespoon of olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender.
3. Cook the pasta according to package instructions. Drain and set aside.
4. In a large skillet, combine the chickpeas, garlic powder, and remaining 1 tablespoon of olive oil. Heat over medium heat, stirring occasionally, until heated through.
5. Combine the cooked pasta, roasted vegetables, and chickpea mixture. Season with salt and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 30-35 minutes
Avocado Pesto Pasta with Cherry Tomatoes
This recipe combines the richness of avocado pesto with the sweetness of cherry tomatoes, all tossed with al dente pasta. A perfect summer dish that’s quick to make and packed with flavor.
Ingredients:
– 8 oz. pasta of your choice
– 2 ripe avocados
– 1/4 cup fresh basil leaves
– 2 cloves garlic, minced
– 1/2 cup cherry tomatoes, halved
– Salt and pepper, to taste
– Grated Parmesan cheese, optional
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a blender or food processor, combine avocados, basil leaves, garlic, salt, and pepper. Blend until smooth.
3. Toss cooked pasta with the avocado pesto sauce.
4. Add cherry tomatoes and toss gently to combine.
5. Season with salt and pepper to taste.
6. Top with grated Parmesan cheese, if desired.
7. Serve immediately.
Cooking Time: 15-20 minutes
Low-Carb Pasta Primavera with Zucchini Ribbons
A creative twist on the classic pasta primavera, this recipe replaces traditional noodles with zucchini ribbons for a low-carb and flavorful alternative.
Ingredients:
– 2 medium zucchinis
– 1 cup mixed spring vegetables (bell peppers, carrots, snap peas)
– 2 cloves garlic, minced
– 1/4 cup olive oil
– 2 tablespoons butter
– 1/2 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Slice the zucchinis into thin ribbons.
3. Toss the zucchini with olive oil, salt, and pepper on a baking sheet. Roast for 15-20 minutes or until tender.
4. In a large skillet, sauté garlic, mixed vegetables, and butter over medium heat until the vegetables are tender-crisp.
5. Add roasted zucchini ribbons to the skillet and toss with Parmesan cheese.
6. Season with salt and pepper to taste.
7. Garnish with chopped parsley, if desired.
Cooking Time: 25-30 minutes
Black Bean Spaghetti with Cilantro Lime Dressing
Get ready to spice up your pasta game with this innovative Black Bean Spaghetti dish, paired with a zesty Cilantro Lime Dressing. This vegan-friendly recipe is perfect for a quick and flavorful meal.
Ingredients:
– 1 cup cooked black beans
– 1/2 cup spaghetti squash or zucchini noodles (zoodles)
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lime juice
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes for some heat
Instructions:
1. Cook the black beans according to package instructions or use canned black beans.
2. Preheat a non-stick skillet over medium-high heat. Add olive oil, garlic, and zoodles. Cook for 3-4 minutes, stirring occasionally, until tender.
3. In a small bowl, whisk together lime juice, cilantro, salt, and pepper.
4. Combine cooked black beans with the zoodle mixture. Pour in the Cilantro Lime Dressing and toss to coat.
5. Serve immediately, garnished with additional cilantro if desired.
Cooking Time: 15-20 minutes
Eggplant Lasagna with Ricotta and Spinach
A creative twist on the classic Italian dish, this eggplant lasagna combines the rich flavors of ricotta and spinach with the tender, slightly sweet taste of roasted eggplant.
Ingredients:
– 2 medium eggplants
– 1 package lasagna noodles
– 1 cup ricotta cheese
– 1 cup shredded mozzarella
– 1/4 cup grated Parmesan
– 1/4 cup chopped fresh spinach
– 1 onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– Olive oil for brushing
Instructions:
1. Preheat oven to 375°F (190°C).
2. Slice eggplants into 1/4-inch thick rounds.
3. Brush both sides of the eggplant slices with olive oil and season with salt and pepper.
4. Roast the eggplant in a single layer on a baking sheet for 20-25 minutes, or until tender.
5. Cook lasagna noodles according to package instructions.
6. In a mixing bowl, combine ricotta cheese, mozzarella, Parmesan, spinach, onion, and garlic.
7. Assemble the lasagna by spreading a layer of ricotta mixture on the bottom, followed by an eggplant slice, then a noodle, and finally another layer of ricotta. Repeat until all ingredients are used.
8. Top with shredded mozzarella and bake for 20-25 minutes, or until golden brown.
Cooking Time: 45-50 minutes
Quinoa Pasta with Mushroom and Thyme Sauce
This recipe combines the nutty flavor of quinoa pasta with the earthy taste of mushrooms and the warmth of thyme. The result is a hearty, comforting dish perfect for a chilly evening.
Ingredients:
– 8 oz quinoa pasta
– 2 cups mixed mushrooms (button, cremini, shiitake)
– 2 cloves garlic, minced
– 1/4 cup olive oil
– 2 tbsp butter
– 1 tsp dried thyme
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook quinoa pasta according to package instructions. Drain and set aside.
2. In a large skillet, sauté mushrooms and garlic in olive oil until tender.
3. Add butter, thyme, salt, and pepper to the skillet. Stir until melted and combined.
4. Combine cooked quinoa pasta with mushroom sauce. Toss to coat.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Spaghetti with Grilled Chicken and Artichokes
Elevate your pasta game with this flavorful combination of grilled chicken, artichokes, and spaghetti. This recipe is perfect for a quick and satisfying dinner.
Ingredients:
– 12 oz spaghetti
– 2 boneless, skinless chicken breasts
– 1 can (14 oz) artichoke hearts, drained and chopped
– 2 cloves garlic, minced
– 1/4 cup olive oil
– Salt and pepper to taste
– 1 tbsp lemon juice
– Grated Parmesan cheese for serving (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat. Season chicken with salt and pepper. Grill for 5-6 minutes per side, or until cooked through. Let rest.
2. Cook spaghetti in boiling, salted water for 8-10 minutes, or until al dente. Reserve 1 cup pasta water before draining.
3. In a large skillet, heat olive oil over medium-high. Add garlic and cook for 1 minute. Add artichoke hearts and cook for an additional 2-3 minutes.
4. Slice grilled chicken into strips. Combine with spaghetti, artichoke mixture, and reserved pasta water in the same skillet. Toss to combine.
5. Season with salt, pepper, and lemon juice. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: 25-30 minutes
Low-Carb Mac and Cheese with Cauliflower
A creamy, cheesy twist on the classic comfort food, this recipe replaces traditional pasta with cauliflower for a low-carb alternative.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons butter
– 1/2 cup grated cheddar cheese
– 1/4 cup grated Parmesan cheese
– 1/2 cup heavy cream
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut it into florets.
3. In a large skillet, melt butter over medium heat. Add cauliflower and cook until tender, about 5-7 minutes.
4. In a separate saucepan, combine cheddar, Parmesan, and heavy cream. Heat over low heat, whisking constantly, until smooth and creamy.
5. Combine cooked cauliflower and cheese sauce in a baking dish. Top with additional grated cheese if desired.
6. Bake for 15-20 minutes or until golden brown.
Cooking Time: 30-35 minutes
Pasta Salad with Cucumber, Bell Peppers, and Feta
This light and zesty pasta salad is perfect for warm weather gatherings. The combination of juicy cucumbers, sweet bell peppers, crumbly feta cheese, and flavorful herbs creates a refreshing and satisfying side dish.
Ingredients:
– 8 oz pasta of your choice
– 1 large cucumber, sliced
– 2 bell peppers (any color), seeded and sliced
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tbsp olive oil
– 1 tsp lemon juice
– Salt and pepper to taste
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine cucumber slices, bell peppers, feta cheese, and parsley.
3. In a small bowl, whisk together olive oil and lemon juice.
4. Pour the dressing over the pasta and vegetables, and toss to combine.
5. Season with salt and pepper to taste.
6. Serve chilled or at room temperature.
Cooking Time: 20 minutes
Spaghetti with Shrimp and Lemon Garlic Sauce
Transform traditional spaghetti into a seafood sensation by adding succulent shrimp and a zesty lemon garlic sauce.
Ingredients:
– 12 oz spaghetti
– 1 pound large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1/4 cup olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook spaghetti according to package instructions until al dente. Reserve 1 cup pasta water before draining.
2. In a medium skillet, heat olive oil over medium-high. Add garlic and sauté for 1 minute until fragrant.
3. Add shrimp to the skillet and cook for 2-3 minutes per side or until pink and cooked through. Remove from heat and set aside.
4. In a small bowl, whisk together lemon juice and reserved pasta water. Pour into the skillet with garlic and stir to combine.
5. Combine cooked spaghetti, shrimp, and sauce. Toss to coat, adding salt and pepper as needed.
6. Garnish with chopped parsley if desired. Serve immediately.
Cooking Time: 20-25 minutes
Vegan Pasta with Sun-Dried Tomatoes and Kale
This flavorful pasta dish combines the sweetness of sun-dried tomatoes with the earthy goodness of kale, all wrapped up in a rich vegan sauce. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 8 oz vegan pasta
– 1/2 cup sun-dried tomatoes, chopped
– 2 cups curly kale, stems removed and chopped
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried basil
– Salt and pepper to taste
– Nutritional yeast (optional)
Instructions:
1. Cook pasta according to package instructions.
2. In a large skillet, heat olive oil over medium-high heat. Add onion and cook until translucent, about 3-4 minutes.
3. Add garlic and cook for an additional minute.
4. Stir in sun-dried tomatoes, kale, basil, salt, and pepper. Cook until kale is wilted, about 5 minutes.
5. Combine cooked pasta with the skillet mixture and toss to combine.
6. If desired, sprinkle with nutritional yeast for an extra cheesy flavor.
Cooking Time: 20-25 minutes
Pasta with Turkey Sausage and Roasted Red Peppers
This hearty pasta dish combines the flavors of turkey sausage, roasted red peppers, and fresh basil for a satisfying weeknight meal. With only 30 minutes of cooking time, this recipe is perfect for busy households.
Ingredients:
– 12 oz. pasta (such as penne or linguine)
– 1 lb. turkey sausage, casings removed
– 2 large red bell peppers, seeded and sliced
– 1 onion, chopped
– 3 cloves garlic, minced
– 1/4 cup chicken broth
– 1 tbsp olive oil
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook pasta according to package instructions.
3. In a large skillet, cook turkey sausage over medium-high heat until browned, breaking up with a spoon as it cooks.
4. Add sliced red peppers, onion, and garlic to the skillet; cook until peppers are tender.
5. Stir in chicken broth and bring to a simmer.
6. Combine cooked pasta, sausage mixture, and chopped basil (if using). Season with salt and pepper to taste.
Cooking Time: 30 minutes
Summary
Discover delicious and healthy diabetic-friendly pasta recipes, all under 18g of carbs per serving! From zucchini noodles with pesto to cauliflower alfredo, these innovative dishes swap traditional pasta for low-carb alternatives like shirataki noodles, spaghetti squash, and lentil pasta. Plus, enjoy protein-packed options like turkey meatballs and grilled chicken, and veggie-filled salads. Whether you’re a diabetic or just looking for a healthier take on classic pasta dishes, this collection of 18 recipes is sure to satisfy your cravings while keeping your blood sugar in check.
