Written by: Melissa Fiorenza

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For anyone tracking macros or generally trying to eat healthier, it may seem like tagliatelle on a random Tuesday is an indulgence. Or that heavy carbs should only be reserved for sports. So pasta every day? Out of the question. Or is it?

“Eating pasta every day can be a part of a healthy diet if done in moderation and balanced with other nutrient-rich foods,” says Mary Sabat MS, RDN, LD of Body Designs by Mary.

Here are some key points she suggests you consider:

Portion control. “Keep your portion sizes in check to avoid excessive calorie intake. A standard serving size is around two ounces of dry pasta, which equals about one cup cooked.”
Type of pasta: Sabat recommends opting for whole grain or whole wheat pasta instead of refined pasta to increase fiber content and overall nutritional value. (Or, switch it up entirely: Try pasta made of, say, chickpeas or quinoa.)
Protein and veggies: “Add lean protein sources like grilled chicken, shrimp, or tofu, and plenty of vegetables to your pasta dishes. This helps make the meal more balanced and nutritious,” she explains.
Sauces: Here, you want to control the amount of added sugars and unhealthy fats. Sabat suggests using light, tomato-based sauces or making your own using fresh ingredients.

With that, who’s in the mood for noodles? Start with these pasta recipes that all clock in under 500 calories.

Aly’s Chilled Shrimp Pasta Salad

High in fiber and low in calories (136 for one cup!), this protein-packed pasta salad from Sabat’s website doles out 10 servings. The not-so-secret ingredient? Edamame spaghetti. In addition to that, all it takes is six other easy ingredients—like lime juice and onion—to whip up. Read the notes in her description for swap options.

Easy Beet Pasta

Want to really shake it up? “Experiment with vibrant vegetable-based sauces like roasted red pepper, sun-dried tomato, or a pink beet sauce,” says Rachel Lessenden, founder of Health My Lifestyle and certified in Plant-Based Nutrition. Check out her Easy Beet Pasta (355 calories per serving), which takes just 30 minutes, and whole wheat short pasta, raw beets, lemon juice, garlic, and other household staples.

One-Pot "Baked" Feta Pasta

If you’re craving something cheesy, do yourself a favor and try vegan feta atop whole wheat pasta with cherry tomatoes and spinach. Lessenden’s easy-to-make one-pot “baked” feta pasta comes in at 306 calories per serving and doesn’t require actual baking. Follow her surprisingly simple steps to make the vegan feta and we bet you’ll find yourself using it on other dishes too.

Penne Arrabbiata

“Penne arrabbiata is a delightful Italian pasta creation effortlessly crafted with uncomplicated ingredients such as olive oil, garlic, dried red chili flakes, and tomatoes,” shares Jessica Randhawa, owner and head chef of The Forked Spoon. And, it just so happens to be her favorite pasta recipe under 500 calories per serving. Toss in a few meatballs or protein of your choice, and you’ll feel happily satiated without feeling stuffed.

Buon appetito! (And if you’re interested in tracking macros but aren’t sure where to start, here are the answers to FAQs about tracking macros for weight loss.)

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