Low Calorie Pasta (Just 3 Ingredients)

Low Calorie Pasta

This Low Calorie Pasta is just 161 calories per serving, and they are big servings too! I like to make this skinny pasta recipe with my favorite low calorie pasta brand, but I have supplied protein pasta options below for those who are more concerned with carbs than calories. Plus there are protein add-ins, meal prep directions, and more below.

Low Calorie Pasta

Everything You’ll Need

  • 1 box Fiber Gourmet Pasta (more options below!)
  • 2 cups Homemade Marinara Sauce
  • 1 cup low fat mozzarella cheese
  • 4 tablespoons chopped parsley (optional)
  • Protein Boosts and Veggie Add-Ins Below

Low Calorie High Protein Pasta Casserole

Low Calorie Pasta Protein Boosts and Ingredient Swaps

  • Protein Pasta – If you are more carb conscience than calorie conscience, Banza Protein Pasta is a better choice for you. It’s made with chickpeas and is packed with plant based protein.
  • Add Protein – I like to make my low calorie meatballs or Italian turkey sausage in the homemade marinara sauce (just add in and the sauce does all the cooking!) then I chop them up and add to the pasta dish below to boost protein. You can also add in diced chicken if you have some cooked and ready. It gives this recipe a chicken parm flavor.
  • Add Veggies – the sauce is homemade and veggie packed. But you could easily add more veggies! I recommend adding zucchini, eggplant, tomatoes or mushrooms. Just dice them up and add to the pasta with the first cup of marinara sauce. Then bake in the dish for a veggie packed pasta.
  • Gluten-Free Swap – use your favorite gluten-free pasta, or Banza Chickpea Protein Pasta.
  • Vegan Swap – the pasta and sauce are already vegan, just choose vegan cheese shreds for the topping.
Low Calorie Pasta

Low Calorie Pasta Meal Prep and Storage

  • Individual Portions– Cook the recipe as directed, let cool completely, and cut into 4 portions. Scoop into meal prep containers and cover. Refrigerate for 4-5 days or freeze for 1 month. To reheat, microwave 2 minutes from defrosted, or 4-5 minutes from frozen. Or bake (defrost first) at 350 degrees for 20 minutes.
  • Family Portion– Assemble the pasta, sauce and cheese as directed, but do not bake. Cool completely, then cover with plastic wrap and place in the fridge for up to a week or the freezer (I also like to put in a 2 gallon freezer bag to freeze) for a month. Defrost (if needed) and bake according to the directions.
  • Leftovers– Scoop into individual meal prep containers, freeze for up to a month or refrigerate for 4-5 days. To reheat, microwave 2 minutes from defrosted, or 4-5 minutes from frozen. Or bake (defrost first) at 350 degrees for 20 minutes.
Low Calorie Pasta

Low Calorie High Protein Pasta Casserole Recipe

Low Calorie Pasta

Low Calorie Pasta (161 Calories)

Lose Weight By Eating
This low calorie pasta is just 161 calories per cup, thanks to Fiber Gourmet Pasta. You can purchase it online (link below) or find it at your local grocery store. And if you are looking for more pasta options, see above in the ingredient section.
I have also included some protein add-ins above in the ingredient section, should you want to boost the protein in this skinny pasta recipe.
Special Tip: I really do recommend making your own marinara sauce. It's so much yummier than store bought. But most importantly, it's 1/2 the calories and sugar than store bought.
5 from 3 votes
Prep Time 0 minutes
Cook Time 27 minutes
Total Time 27 minutes
Course Main Course
Cuisine American, Italian
Servings 4 servings
Calories 161 kcal


  • 9×9 baking dish
  • Large pot
  • Pasta strainer



  • Cook the pasta according to the directions o the box.
  • Meanwhile, preheat the oven to 375 degrees.
  • Drain the pasta and add back to the pot along with 1 cup of marinara sauce.
  • Toss the pasta in the marinara sauce until well coated.
  • Scoop into a 9×9 baking dish. Top with remaining marinara sauce, and then sprinkle over the cheese.
  • Bake for 30 minutes until the cheese is melted.
  • Top with chopped parsley.
  • Scoop and serve, each serving is 1 cup.


Serving: 1cupCalories: 161kcalCarbohydrates: 37.8gProtein: 14.5gFat: 1gSaturated Fat: 0gCholesterol: 5mgSodium: 813mgPotassium: 304mgFiber: 16.1gSugar: 6.4gCalcium: 162mgIron: 1mg
Keyword low calorie high protein pasta, Low Calorie High Protein Pasta Casserole, low calorie pasta
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Pasta

The nutrition and calories below is based off 1 serving (1 cup) of the recipe shown above. I made it with Fiber Gourmet Pasta, and with homemade marinara. If you use a different pasta or store-bought marinara it will change the calories and nutrition below.

Low Sodium Tips: When you make the marinara sauce, omit the salt from it. Also, if you can find low sodium mozzarella cheese, get that instead.

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Article History:

  • Originally written and published January 23, 2023 by Audrey Johns
  • Most recent update on November 30, 2023 by Audrey Johns