Low Calorie Pasta
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My low calorie pasta recipe is creamy, cheesy, and has fewer calories than traditional pasta bakes.
Why this pasta is lower in calories
While traditional pasta dishes can be quite calorie-dense (especially when paired with heavy creams, oil, and cheese), it doesn’t mean pasta has to be off the table.
Instead of cutting it out, I focused on building a version that keeps the flavor of classic baked pasta, while being lighter per serving. My recipe uses real pasta noodles, a tomato-based sauce, and a creamy blend of cottage cheese and mozzarella for texture.
The finished dish is satisfying and cheesy, and easily fits into a more calorie-conscious dinner rotation without feeling like a substitute – Arman Liew
Key Ingredients
Here’s what goes into low calorie pasta recipes, along with kitchen notes. Full measurements are in the recipe card below.
- Pasta. Use a high-fiber or lower-calorie pasta in a penne, macaroni, or tube shape so it holds the sauce well. I typically use Fiber Gourmet pasta, which contains 110 calories per serving.
- Cottage cheese. I like to use fat-free cottage cheese. If your cottage cheese is chunky, you can blend it until it is perfectly smooth.
- Mozzarella cheese. Fat-free or reduced-fat mozzarella cheese will keep the fat on the lower side.
- Egg. Binds everything together.
- Low calorie pasta sauce. I’m using a mix of tomato sauce (passata), Italian seasoning, garlic cloves, salt, pepper, and a brown sugar substitute to bring out the sweetness.
How do you make low calorie pasta
Start by cooking the pasta as per the package instructions. Next, whisk together all the ingredients until combined. In a mixing bowl, add half the pasta sauce, cottage cheese, half the mozzarella, and the egg, and whisk until combined. Add the cooked pasta and mix until combined.
Now, spread 1/4 cup of the pasta sauce into the base of an 8 x 8-inch baking dish. Add the pasta mixture, then pour the remaining sauce on top. Cover that with the remaining mozzarella cheese, then cover the baking dish completely with aluminum foil. Bake for 30 minutes, then remove the foil and continue baking until the cheese is bubbling and browned around the edges.
Recipe variations
- Pasta options. I find high-fiber pasta works best for a lower-calorie base, but you can also use black bean, mung bean, or legume-based pasta. Keep in mind that some of these pasta alternatives absorb sauce differently, so you may need to adjust the liquid slightly.
- Protein. Instead of cottage cheese, use fat-free ricotta for a more traditional pasta bake texture, or non-fat Greek yogurt (it will be a little tangier!).
- Cheese. I’ve had success with fat-free cheddar or reduced-fat pepper jack cheese. I love the subtle heat from the pepper jack.
- Vegetables. Bulk up the dish with mushrooms, bell peppers, zucchini, or eggplant. I do recommend sautéing or roasting the vegetables first to prevent excess moisture in the final bake.
Storage instructions
To store: Leftovers can be stored in the refrigerator, covered, for up to five days.
To freeze: Place portions of the pasta in airtight containers and store them in the freezer for up to 6 months.
Reheating: Microwave the pasta in 30-second spurts until hot, and the cheese is bubbling.
Frequently Asked Questions
The calorie count is based on the weight of dry pasta (2 ounces/56 g) before cooking. Pasta absorbs water as it cooks, increasing its weight and volume but not its calories.
Yes, just note the calorie difference. Regular semolina pasta typically contains around 200 calories per two-ounce dry serving, compared to about 110 calories for Fiber Gourmet. That means swapping it will increase the recipe’s total calories.
✅ Nutrition reviewed
Nutrition information is calculated using weighed ingredients and analyzed by our in-house registered dietitian. Values are estimates and may vary based on brand and substitutions. For best accuracy, we recommend weighing ingredients (especially dry ingredients, like pasta) where possible.
Low Calorie Pasta
Video
Ingredients
For the pasta
- 6 ounces low calorie pasta 170g, uncooked
- 1 cup cottage cheese 225g, fat free
- 2 cups fat free mozzarella cheese 200g, divided
- 1 large egg 50g
- 1 tablespoon Italian seasoning 6g
For the low calorie pasta sauce
- 1 1/2 cups tomato sauce 360g
- 1 teaspoon Italian seasoning 2g
- 1/2 teaspoon salt 3g
- 1/2 teaspoon pepper 1g
- 1 teaspoon brown sugar substitute 4g
Instructions
- Preheat the oven to 180C/350F. Grease an 8 x 8-inch baking dish and set aside.
- Measure out the pasta, then cook as per package instructions. In a separate bowl, whisk the sauce ingredients until combined.
- In a large bowl, mix together half of the pasta sauce, the cottage cheese, one cup of the mozzarella cheese, egg, and Italian seasoning. Add the cooked pasta and mix well.
- Spread ¼ cup of the pasta sauce. Add the pasta mixture and then spread the remaining sauce on top. Sprinkle with the remaining mozzarella cheese.
- Cover the baking dish and bake for 35-40 minutes. Uncover and bake until the cheese is melted and bubbling around the sides.
Notes
- Nutritional calculation: The nutritional content is calculated using Fiber Gourmet pasta. If you use regular pasta, each serving will have 334 calories.
- Serving size: 1/4 of the entire recipe, which works out to be about 9.5 to 10 ounces (275-295g).
- Leftovers: Keep in the fridge for 5 days, covered, or in the freezer for up to 6 months.
Nutrition
More low calorie recipes
- I love these low calorie cookies that are thick, chewy, and satisfy the cravings.
- Low calorie pizza is a weekly staple for our pizza nights!
- Satisfy the bagel cravings with these low calorie bagels. The dough needs just 2 ingredients.
- Low calorie chips that skip the excess oil but are so crispy and crunchy.
- This low calorie bread toasts beautifully and is white, fluffy, and tender.
Originally published December 2021. Updated February 2026 to improve measurement accuracy and provide revised nutrition estimates.
Are the serving sizes a tablespoon? Also, picture included is not an 8×8 pan.
I’m not sure how many people eat one tablespoon of pasta, Lisa. I would suggest enjoying more than that. If that is all you can tolerate, this makes many portions for you 🙂
Correct, it isn’t- its 7 x 9 inches, but we noticed not everyone had this unique size, so recommend 8 x 8 inches, which is most common!
yes
What is a serving size of this?
Hi Kendra! The serving size is 1/4 of the entire recipe, which works out to be about 9.5-10 ounces per serving.
I cannot believe this recipe has less than 200 calories. Pasta can be so healthy and tasty.
I must do this. Mozzarella is neccesary? Maybe some other cheese ?
I’d like to know what math you used to come up with 200 calories per serving ? And if this is correct what actual brands for the ingredients did you use … thankyou any feedback would be appreciated
Hi Troy! We’ve revamped the recipe (based on Fiber Gourmet changing their nutritional profile), which works out to be 224 calories per serving. Our in-house dietitian has broken down all the nutritional information, including what the calories would be if you using regular penne pasta!
Yes, any shedded cheese is fine 🙂
I always buy cottage cheese. I like pasta also. So this recipe is my new lunch!
thank you for sharing
You are so welcome, Cynthia!
How much is 1 serving?
Are these your photos? Because this isn’t what Fiber Gourmet’s penne looks like.
It sure is- Are you based on Australia? Depending on where you live, the color looks a little different due to postage etc.
I’ve never heard of low calorie or Protein Pasta, can you tell me where you buy it?
I live in Boynton Beach, FL
I found it online!