As a diabetic, it’s often challenging to find pasta dishes that are both delicious and healthy. But fear not! We’ve got you covered with this collection of 20 mouth-watering diabetic-friendly pasta recipes that are sure to please even the pickiest eaters. From classic spaghetti dishes to innovative zucchini noodle creations, we’ve curated a list of recipes that use whole grains, vegetables, lean proteins, and low-fat dairy products to create meals that are both satisfying and nutritious.
Whether you’re looking for a quick weeknight dinner or a special occasion dish, these diabetic pasta recipes have got you covered. In this article, we’ll dive into the world of healthy pasta options and explore the benefits of using whole grains, vegetables, and lean proteins in your cooking. So grab a fork and let’s get started on this culinary journey!
Whole Wheat Spaghetti with Garlic and Olive Oil
A classic Italian-inspired dish gets a whole wheat twist! This simple yet flavorful recipe combines the nutty taste of whole wheat spaghetti with the pungency of garlic and the richness of olive oil.
Ingredients:
– 1 pound whole wheat spaghetti
– 3 cloves garlic, minced
– 1/4 cup extra virgin olive oil
– Salt to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the spaghetti according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and cook for 1-2 minutes, or until fragrant and lightly golden.
3. Add the reserved pasta water to the skillet and stir to combine with the garlic and oil.
4. Add the cooked spaghetti to the skillet, tossing to coat with the garlic and oil mixture. Season with salt to taste.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 15-20 minutes
Zucchini Noodles with Pesto and Cherry Tomatoes
Transform your zucchini into a delicious noodle substitute and combine it with creamy pesto and sweet cherry tomatoes for a refreshing summer meal.
Ingredients:
– 2 medium zucchinis
– 1/4 cup fresh basil leaves, chopped
– 1/4 cup grated Parmesan cheese
– 1/2 cup pesto sauce
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 375°F (190°C).
2. Spiralize the zucchinis into noodle-like strands.
3. In a large skillet, heat the pesto sauce over medium-high heat.
4. Add the cherry tomatoes and cook for 2-3 minutes or until they start to release their juices.
5. Add the chopped basil leaves and cook for an additional minute.
6. Toss in the zucchini noodles and cook for 3-4 minutes, stirring occasionally, until they’re tender but still crisp.
7. Season with salt and pepper to taste.
8. Serve immediately, topped with grated Parmesan cheese.
Cooking Time: 15-20 minutes
Low-Carb Cauliflower Alfredo Pasta
A creamy and delicious low-carb twist on the classic Italian dish, substituting cauliflower for traditional pasta.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of butter
– 1/2 cup of grated Parmesan cheese
– 1/4 cup of heavy cream
– 2 cloves of garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Break it into florets.
3. In a large bowl, toss the cauliflower with butter, Parmesan cheese, and garlic until well coated.
4. Spread the cauliflower mixture on a baking sheet lined with parchment paper.
5. Roast in the preheated oven for 20-25 minutes, or until tender and lightly browned.
6. Remove from the oven and stir in heavy cream. Season with salt and pepper to taste.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 25 minutes
Shirataki Noodle Stir-Fry with Vegetables
A healthier take on traditional stir-fries, this recipe uses Shirataki noodles, a low-carb and gluten-free alternative to traditional noodles. This dish is quick, easy, and packed with nutrients from the colorful vegetables.
Ingredients:
– 1 cup Shirataki noodles
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 bell pepper, diced
– 1 cup broccoli florets
– 1 cup snow peas, sliced
– 2 teaspoons soy sauce
– Salt and pepper to taste
Instructions:
1. Cook Shirataki noodles according to package instructions. Drain and set aside.
2. Heat oil in a large skillet or wok over medium-high heat.
3. Add onion and garlic; cook until onion is translucent, about 3 minutes.
4. Add bell pepper and broccoli; cook for an additional 2-3 minutes, or until vegetables are tender-crisp.
5. Stir in snow peas and cooked Shirataki noodles.
6. Season with soy sauce, salt, and pepper to taste.
7. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Spinach and Ricotta Stuffed Shells
A creamy and flavorful twist on the classic stuffed shells recipe, featuring fresh spinach and ricotta cheese.
Ingredients:
– 12 jumbo pasta shells
– 1 package frozen chopped spinach, thawed and drained
– 1 cup ricotta cheese
– 1/2 cup grated Parmesan cheese
– 1 egg
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook pasta shells according to package instructions until al dente. Drain and set aside.
3. In a medium bowl, combine spinach, ricotta cheese, Parmesan cheese, and egg. Mix well to combine.
4. Stuff each pasta shell with the spinach-ricotta mixture, placing them in a baking dish as you go.
5. Drizzle olive oil over the stuffed shells and season with salt and pepper.
6. Bake for 20-25 minutes or until the cheese is melted and bubbly.
Cooking Time: 20-25 minutes
Lentil Pasta with Marinara Sauce
A hearty and flavorful vegetarian dish that combines the nutty goodness of lentils with the tangy zip of marinara sauce, all wrapped up in a springy pasta.
Ingredients:
– 8 oz. pasta of your choice (e.g., spaghetti or linguine)
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 3 garlic cloves, minced
– 28 oz. can crushed tomatoes
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring the lentils and water or broth to a boil in a medium saucepan. Reduce heat, cover, and simmer for 20-25 minutes or until the lentils are tender.
2. Cook the pasta according to package instructions. Drain and set aside.
3. In a large skillet, heat the olive oil over medium-high heat. Add the onion and garlic; cook until softened, about 5 minutes.
4. Stir in the crushed tomatoes, oregano, salt, and pepper. Bring the sauce to a simmer and let cook for 10-15 minutes or until thickened slightly.
5. Combine the cooked lentils and pasta in the skillet with the marinara sauce. Toss to coat and serve hot, topped with Parmesan cheese if desired.
Cooking Time: 45-50 minutes
Spaghetti Squash with Turkey Bolognese
Get ready to twist up your pasta game with this unique and flavorful Spaghetti Squash with Turkey Bolognese recipe! This dish is a creative take on the classic spaghetti bolognese, using roasted squash instead of traditional noodles.
Ingredients:
– 1 large butternut squash (about 2 lbs)
– 1 lb ground turkey
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup canned crushed tomatoes
– 1 tsp dried basil
– 1 tsp dried oregano
– Salt and pepper to taste
– 1/4 cup grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squash in half lengthwise, scoop out seeds, and place on a baking sheet.
3. Roast the squash for 45 minutes, or until tender and caramelized.
4. In a large skillet, cook the turkey, onion, and garlic over medium-high heat until browned, breaking up with a spoon as it cooks.
5. Add the crushed tomatoes, basil, oregano, salt, and pepper to the skillet. Simmer for 10-15 minutes, stirring occasionally.
6. Once the squash is done, use a fork to scrape out the flesh and create “spaghetti” strands.
7. Combine the cooked turkey sauce with the squash “noodles.” Top with Parmesan cheese, if desired.
Cooking Time: 1 hour 15 minutes
Chickpea Pasta with Lemon and Asparagus
This vibrant pasta dish combines the creamy goodness of chickpeas with the brightness of lemon and the crunch of asparagus.
Ingredients:
– 8 oz. pasta of your choice (e.g., spaghetti, linguine)
– 1 can chickpeas (15 oz.), drained and rinsed
– 2 tbsp. olive oil
– 2 cloves garlic, minced
– 1 lb. fresh asparagus, trimmed
– 2 lemons, juiced (about 2 tbsp.)
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook pasta according to package instructions; set aside.
2. In a large skillet, heat olive oil over medium-high. Add garlic and cook for 1 minute.
3. Add chickpeas, asparagus, salt, and pepper. Cook for 4-5 minutes or until asparagus is tender.
4. Stir in lemon juice. Combine cooked pasta with the chickpea-asparagus mixture.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: Approximately 15-20 minutes
Eggplant Lasagna with Low-Sugar Tomato Sauce
Transform your lasagna game with this creative twist featuring tender eggplant slices and a sweet and tangy tomato sauce.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 can (28 oz) crushed tomatoes
– 1/4 cup low-sugar tomato paste
– 2 cloves garlic, minced
– 1 tsp dried oregano
– 1 tsp salt
– 1/4 tsp black pepper
– 8 lasagna noodles
– 1 cup shredded mozzarella cheese
– 1/4 cup grated Parmesan cheese
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, cook the eggplant slices in batches until tender and lightly browned. Drain on paper towels.
3. In a separate saucepan, combine crushed tomatoes, tomato paste, garlic, oregano, salt, and pepper. Simmer for 10-15 minutes or until slightly thickened.
4. Assemble the lasagna by spreading a layer of tomato sauce, followed by eggplant slices, noodles, and cheese (repeat). Top with mozzarella and Parmesan.
5. Bake for 30-40 minutes or until golden brown.
Cooking Time: 45-50 minutes
Black Bean Pasta with Avocado Cream Sauce
A flavorful and nutritious vegetarian pasta dish that combines the comfort of black beans with the creaminess of avocado.
Ingredients:
– 8 oz. pasta (such as spaghetti or linguine)
– 1 can black beans, drained and rinsed
– 2 cloves garlic, minced
– 1/4 cup chopped fresh cilantro
– 1 ripe avocado, diced
– 1/2 cup heavy cream
– Salt and pepper to taste
– Grated cheddar cheese (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat 1 tablespoon olive oil over medium-high heat. Add garlic and cook for 1 minute.
3. Add black beans, cilantro, and salt to the skillet. Cook for 2-3 minutes, stirring occasionally.
4. In a blender or food processor, combine avocado, heavy cream, and a pinch of salt. Blend until smooth and creamy.
5. Combine cooked pasta, black bean mixture, and Avocado Cream Sauce. Toss to coat.
6. Serve hot, topped with grated cheddar cheese if desired.
Cooking Time: 15-20 minutes
Quinoa Pasta with Roasted Vegetables
Combine the nutty flavor of quinoa pasta with the natural sweetness of roasted vegetables for a nutritious and satisfying meal.
Ingredients:
– 8 oz quinoa pasta
– 2 cups mixed vegetables (such as broccoli, Brussels sprouts, sweet potatoes, and red onions)
– 2 tbsp olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Toss the mixed vegetables with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. Cook the quinoa pasta according to package instructions. Drain and set aside.
4. In a large skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the cooked quinoa pasta and toss with roasted vegetables.
5. Season with salt and pepper to taste. If desired, sprinkle grated Parmesan cheese on top.
6. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Greek Yogurt Mac and Cheese
Elevate your macaroni and cheese game with this creamy, Greek-inspired twist. The tanginess of the yogurt adds a unique dimension to this comforting classic.
Ingredients:
– 8 oz macaroni
– 2 cups milk
– 1 cup grated cheddar cheese
– 1/2 cup grated Parmesan cheese
– 2 tbsp unsalted butter
– 2 tsp all-purpose flour
– 1/4 cup Greek yogurt
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook macaroni according to package instructions until al dente. Drain and set aside.
3. In a medium saucepan, melt butter over medium heat.
4. Whisk in flour and cook for 1 minute, stirring constantly.
5. Gradually add milk, whisking continuously. Bring to a simmer and cook for 2-3 minutes or until thickened.
6. Remove from heat and stir in cheddar and Parmesan cheese until melted and smooth.
7. Stir in Greek yogurt and season with salt and pepper to taste.
8. Combine cooked macaroni and cheese sauce, mixing well to combine.
9. Transfer mixture to a baking dish and top with additional grated cheese (if desired).
10. Bake for 20-25 minutes or until golden brown.
Cooking Time: 30-40 minutes
Pumpkin Sage Pasta with Whole Grain Penne
Celebrate fall flavors with this vibrant and aromatic pasta dish, combining roasted pumpkin, earthy sage, and nutty whole grain penne.
Ingredients:
– 8 oz whole grain penne pasta
– 1 small pumpkin (about 2 cups), peeled and cubed
– 2 tbsp olive oil
– 4 cloves garlic, minced
– 2 sprigs fresh sage, chopped
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss pumpkin cubes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. Cook penne pasta according to package instructions. Drain and set aside.
4. In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high. Add garlic and cook for 1 minute.
5. Stir in roasted pumpkin, chopped sage, salt, and pepper. Cook for an additional 2-3 minutes.
6. Combine cooked pasta with the pumpkin-sage mixture. Toss to combine.
7. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 30-40 minutes
Broccoli and Cheddar Pasta Bake
A creamy, comforting pasta dish perfect for a weeknight dinner or weekend lunch.
Ingredients:
– 8 oz pasta of your choice (e.g., penne, fusilli)
– 3 cups broccoli florets
– 1 cup grated cheddar cheese
– 1/2 cup heavy cream
– 1 tsp olive oil
– Salt and pepper to taste
– 1/4 cup breadcrumbs (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook pasta according to package instructions until al dente. Drain and set aside.
3. In a large skillet, heat olive oil over medium-high. Add broccoli and cook for 3-4 minutes or until tender.
4. In a separate saucepan, combine heavy cream and cheddar cheese. Heat over low, stirring until smooth and creamy.
5. Combine cooked pasta, broccoli, and cheese sauce in a baking dish. Top with additional grated cheddar (if using).
6. Sprinkle breadcrumbs on top (if using) and bake for 15-20 minutes or until golden brown.
Cooking Time: 25-30 minutes
Garlic Shrimp with Whole Wheat Linguine
A flavorful and healthy twist on classic shrimp scampi, this recipe combines succulent garlic butter shrimp with whole wheat linguine for a satisfying meal.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 4 cloves of garlic, minced
– 2 tablespoons unsalted butter
– 1/2 cup white wine (optional)
– 1/4 cup chicken broth
– 1 teaspoon dried parsley
– Salt and pepper to taste
– 8 oz whole wheat linguine
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the linguine according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, melt butter over medium-high heat. Add garlic and cook for 1 minute, or until fragrant.
3. Add shrimp to the skillet and cook for 2-3 minutes per side, or until pink and cooked through.
4. If using white wine and chicken broth, add to the skillet and simmer for an additional 2 minutes.
5. Combine cooked linguine, reserved pasta water, and Parmesan cheese (if using). Toss with garlic butter shrimp.
6. Season with salt, pepper, and parsley. Serve immediately.
Cooking Time: 12-15 minutes
Tomato Basil Spaghetti with Grilled Chicken
This classic Italian-inspired dish combines the flavors of juicy grilled chicken, sweet tomatoes, and fresh basil on top of a bed of al dente spaghetti. It’s a quick and easy meal that’s perfect for any night of the week.
Ingredients:
– 1 pound boneless, skinless chicken breasts
– 12 oz spaghetti
– 2 large tomatoes, diced
– 1/4 cup fresh basil leaves, chopped
– 3 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (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.
2. Cook spaghetti according to package instructions. Reserve 1 cup of pasta water before draining.
3. In a large skillet, heat olive oil over medium heat. Add garlic and cook for 1 minute. Add diced tomatoes and cook for an additional 3-4 minutes, stirring occasionally.
4. Add cooked chicken to the tomato mixture and stir to combine.
5. Toss cooked spaghetti with reserved pasta water, salt, and pepper. Combine with chicken and tomato mixture.
6. Top with chopped basil and grated Parmesan cheese (if using). Serve hot.
Cooking Time: 20-25 minutes
Avocado Pesto Pasta with Cherry Tomatoes
This recipe combines the richness of avocado pesto with the sweetness of cherry tomatoes, all wrapped up in a delicious pasta dish. With only 30 minutes from start to finish, this is an ideal weeknight meal.
Ingredients:
– 8 oz pasta (such as spaghetti or linguine)
– 1 ripe avocado, mashed
– 1/2 cup pesto sauce
– 1 pint cherry tomatoes, halved
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh basil leaves for garnish
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a blender or food processor, combine mashed avocado, pesto sauce, and 1 tablespoon of water. Blend until smooth and creamy.
3. In a large skillet, heat the avocado pesto mixture over medium heat for about 5 minutes, stirring occasionally.
4. Add cherry tomatoes to the skillet and cook for an additional 2-3 minutes, or until they start to release their juices.
5. Combine cooked pasta with the tomato-pesto mixture. Season with salt and pepper to taste.
6. Sprinkle Parmesan cheese on top and garnish with fresh basil leaves.
Cooking Time: 30 minutes
Mushroom Stroganoff with Brown Rice Noodles
A creamy and savory dish that combines the earthy flavor of mushrooms with the nutty taste of brown rice noodles.
Ingredients:
– 1 lb mixed mushrooms (button, cremini, shiitake)
– 2 tbsp butter
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup beef broth
– 1/2 cup heavy cream
– 2 tsp Dijon mustard
– Salt and pepper to taste
– 8 oz brown rice noodles
Instructions:
1. Cook the brown rice noodles according to package instructions. Drain and set aside.
2. In a large skillet, melt butter over medium-high heat. Add onion and garlic; cook until softened, about 3 minutes.
3. Add mushrooms and cook until they release their liquid and start browning, about 5 minutes.
4. Stir in beef broth, heavy cream, Dijon mustard, salt, and pepper. Bring to a simmer.
5. Reduce heat to low and let the sauce thicken slightly, about 2-3 minutes.
6. Serve the mushroom stroganoff over cooked brown rice noodles.
Cooking Time: 15-20 minutes
Sweet Potato Noodles with Almond Butter Sauce
Sweet Potato Noodles with Almond Butter Sauce Recipe
Experience the creamy, nutty goodness of homemade noodles paired with a rich and indulgent sauce.
Ingredients:
– 2 large sweet potatoes
– 1 cup all-purpose flour
– 1/4 teaspoon salt
– 1/4 teaspoon baking powder
– 1 tablespoon olive oil
– 2 tablespoons almond butter
– 2 tablespoons heavy cream or Greek yogurt
– 1 tablespoon honey or maple syrup
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Bake the sweet potatoes for 45-50 minutes, or until tender.
3. Let the sweet potatoes cool, then peel and pass them through a ricer or food mill into a bowl.
4. In a separate bowl, whisk together flour, salt, and baking powder.
5. Add the olive oil to the dry ingredients and stir until combined.
6. Gradually add the flour mixture to the sweet potato mixture and mix until a dough forms.
7. Roll out the dough and cut into desired noodle shapes.
8. Cook noodles in boiling water for 3-5 minutes, or until slightly tender.
9. In a small saucepan, combine almond butter, heavy cream or Greek yogurt, honey or maple syrup, salt, and pepper.
10. Whisk until smooth and creamy.
11. Serve the cooked noodles with the Almond Butter Sauce drizzled on top.
Cooking Time: 1 hour
Mediterranean Pasta Salad with Feta and Olives
This refreshing salad combines the flavors of the Mediterranean with the comfort of pasta, featuring crumbly feta cheese and savory olives.
Ingredients:
– 8 oz. bow-tie pasta (farfalle)
– 1 cup cherry tomatoes, halved
– 1/2 cup pitted green olives, sliced
– 1/4 cup crumbled feta cheese
– 1/4 cup extra-virgin olive oil
– 2 tbsp. white wine vinegar
– 1 tsp. dried oregano
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine cooked pasta, cherry tomatoes, olives, and feta cheese.
3. In a small bowl, whisk together olive oil, white wine vinegar, and dried oregano.
4. Pour dressing over the pasta mixture and toss to combine.
5. Season with salt and pepper to taste.
6. Garnish with chopped parsley, if desired.
Cooking Time: 20 minutes
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