Pasta & Pizza

Use our healthy and delicious low fat pasta recipes below to lose weight in a healthy way. Along with the low fat pasta recipes, our spaghetti and pizza recipes will make your weight loss diet the most delicious diet ever.

Super Spaghetti Bolognaise


  • A mix of chicken mince, lean beef mince and pork mince – approx 1 pack or more if you are making in bulk
  • 1 – 2 red onion
  • Half a bulb of garlic
  • 1 courgette
  • 2 sticks of celery
  • 8 fresh tomatoes
  • 2 tinned tomatoes
  • 1/2 tin of lentils
  • 1/2 tin of kidney beans
  • 2 carrots
  • 1 red capsicum
  • 1 bag of basil
  • Tomato paste
  • 7 – 8 mushrooms
  • Spring onions
  • Wholemeal spaghetti or soba noodles

Finely chop or hand blend the onion, garlic, celery, courgette, carrot, mushrooms and capsicum and place in a large pan. Then add the diced tomatoes, tomato paste to the pan and start to cook the sauce. In a separate pan cook the mince and drain off all the fat. Add the mince once cooked and simmer with the sauce for 20 -25 minutes. Cook the noodles in another pan. When the sauce is cooked add lots of chopped basil and spring onions and serve.
Calories per serve – 590
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Seafood Spaghetti

Can be changed to Chicken or Tofu

  • 2 x tins of sardines in tomato sauce
  • A handful of fresh calamari or prawns
  • Half a bulb of garlic
  • 1 large onion
  • 2 carrots
  • 1 x red chilli
  • 1 corgette or handful of green beans
  • Fresh spinach leaves
  • Fresh basil
  • Fresh parsley
  • 5 x large organic tomatoes or organic tomato sauce/tinned tomatoes
  • 1 pack of soba noodles

Simple chop up or use a blender to finely chop the onion, garlic, carrots, courgette/beans and spinach leaves then put in a wok or pan with a little bit of water and lightly cook.
Then add the sardines and calamari/prawns and tomatoes and cook for 5 minutes until the calamari is cooked and the rest of the ingredients have become a thick sauce.
Lastly add in a few big handfuls of the chopped basil and parsley and add in the cooked rice noodles (which only take 2-3 minutes to cook)
This is a tasty and healthy alternative to a meat bolognaise and without all of the wheat in traditional pasta.
Calories per serve – 540

Roasted Pumpkin, Mushroom, Feta and Spinach pizza

Serves 1 (you can make these per person)
Preparation 20 mins
Cooking Time 10 mins
Pre-heat oven to approx 200C/180C fan-forced.

  • Mountain Bread 1 slice -or-
  • Lavash bread 1 slice
  • 4 large mushrooms
  • 1/4 cup diced Pumpkin roasted or steamed
  • 1/4 cup Spinach leaves washed and drained
  • 100gm diced/crumbled low fat feta
  • 1 tbs tomato paste
  • 1 tbs Grated low fat tasty/mozzarella cheese (optional topping)
  • (you can add/sub other veges if you like. I often roast diced zucchini, squash and onion with the pumpkin and scatter that on the pizza)

Place bread base on pizza tray. Spread tomato paste in a thin layer. Scatter pumpkin and feta (and other veges). Place spinach leaves. Sprinkle grated cheese (optional)
Bake in oven for approx 10 mins till bread is crunchy and cheese has melted slightly. Watch closely as the mountain bread can crisp on the edges easily and the spinach can blacken if left too long.
Serve with a side salad…rocket, baby spinach, parsley, cucumber, quinoa, lemon juice, olive oil.
This pizza is a hit with both my meat-loving husband and vege avoiding toddler and is so quick, simple and delicious… but best of all HEALTHY!
Calories per serve – 356

Chilli Prawns Noodles


  • Fresh Prawns
  • Handful of calamari
  • 1 x bag of vermicelli or soba noodles
  • 1 bunch of basil
  • 1 red chili or chilli paste
  • 2 garlic cloves or garlic paste
  • 1 large red onion
  • 1 bag of rocket leaves
  • 1 box of cherry tomatoes
  • Salt and pepper to season
  • 1 x lemon
  • 2 tbsp olive oil

Add the prawns, calamari, chilli, garlic, onion and tomatoes to a pan and cook (use water to cook in not oil – just add some tablespoons of water as you cook so it doesn’t stick)
Then cook the rice noodles or vermicelli (only takes a few minutes) and when done, drain and add to the pan with the prawns.  Then add the chopped up basil, the rocket, olive oil, juice of a lemon and salt and pepper to taste.  Enjoy!
Calories per serve – 320

Veggie Pitta Pizza

Cut vegetables into strips and circles and then let your children make faces on their own pizzas using the veggies.

  • 4 wholemeal or low fat pitta breads
  • 150ml Passata with herbs and garlic
  • 1 red pepper
  • 1 green pepper
  • Handful black olives
  • Sweetcorn
  • 100g mushrooms, sliced
  • 1 onion, sliced into half moons
  • 200g low-fat extra-sharp grated cheddar

Method of Preparation:

  1. Spread the pittas with the Passata. Chop the peppers into strips, removing the seeds and pith, and thinly slice the olives. Place into bowls.
  2. Let your children build their own pizza, using the peppers, olives, corn, mushrooms and onion. Sprinkle with cheese.
  3. Pop the pizzas into an 180C oven for 10 minutes until crisp and cooked through.

Kids love helping in the kitchen so this is a great way to get them interested in food. This recipe serves 4.
Calories per serve  – 390

Low Fat Creamy Chicken Noodles


  • 1 x chicken breast (half a breast per person)
  • 1 x large pot of low fat cottage cheese or low fat cream cheese
  • 1 small packet rice noodles
  • Fresh or frozen peas
  • 1 x bunch of brocolli
  • Sliced up red pepper
  • Bunch of spring onions chopped up
  • Cracked black pepper
  • Sea salt
  • Chopped up fresh parsley
  • Fresh chopped up spinach or rocket

Put a large pan of water on the boil and add sea salt
Slice the chicken up into small pieces and put into the boiling water (cook for 10 – 12 minutes)
Then in the last 7 minutes of cooking the chicken add in the noodles
In the last 3 minutes of cooking add in the peas and brocolli.
In a large bowl add the cottage cheese or cream cheese, the spring onions, the parsley, the red pepper, the brocolli and the spinach or rocket and mix well with lots of cracked black pepper.  When the chicken and noodles are cooked mix them all in and stir well – then serve straight away
Calories per serve – 410

Caramelised onion and goat’s cheese mini pizzas

Makes 24
2 large low fat pizza bases
2 tablespoons black olive tapenade
olive oil cooking spray
50g low fat ricotta cheese
thyme sprigs and extra-virgin olive oil, to serve
Caramelised onion
1 tablespoon extra-virgin olive oil
4 brown onions, thinly sliced
1 tablespoon thyme leaves
Make caramelised onion: Heat oil in a large frying pan over low heat. Add onion and stir to coat. Cover and cook, stirring occasionally, for 20 minutes or until light golden. Stir in thyme. Cook, uncovered, stirring occasionally, for 25 to 30 minutes or until caramelised. Season with salt and pepper. Remove from heat and set aside.
Preheat oven to 240°C. Using a 5cm round biscuit cutter, cut 12 rounds out of each pizza base. Spread mini pizza bases thinly with tapenade. Lightly spray with oil. Place on a baking tray lined with baking paper. Bake pizza bases for 6 to 8 minutes or until crisp. Spoon warm caramelised onion over pizza bases. Top with low fat ricotta cheese and a small sprig of thyme. Sprinkle with cracked black pepper. Lightly drizzle with oil and serve.
Calories per serve – 505


Chicken & Chorizo Pasta


  • 100g chorizo sausage, cut into small chunks (if you let the fat render down before using the chorizo, it’s actually quite low in fat and is full of protein)
  • 200g chicken breast
  • 200g mushrooms
  • 1 onion
  • 200g chopped tomatoes
  • 1 tsp. dried mixed herbs
  • 1 tsp. paprika
  • 125g dried fusilli pasta
  • Salt and pepper

Method of Preparation:

  1. Thinly slice the onion and mushrooms. Cut the chicken into small chunks. Heat a heavy-bottomed saucepan over a medium heat.
  2. Add the chorizo to the pan and cook for 3-4 minutes until some of the oil comes out of the chorizo. Add the onion and mushrooms and cook for 4-5 minutes until softened.
  3. Add the chicken and brown on all sides then pour in the tomatoes and season with mixed herbs and salt and pepper. Simmer for ten minutes or until the chicken is fully cooked through.
  4. Meanwhile, cook the pasta in boiling salted water according to packet instructions.
  5. Serve the pasta tossed in the chorizo sauce.

Recipe serves two. If you like, sprinkle the pasta with some grated Parmesan cheese before serving for extra flavour but little fat.
Calories per serve – 420


Pasta Puttanesca


  • 250g dried pasta of your choice
  • 400g tin chopped tomatoes
  • 2 garlic cloves
  • 50g stoned black olives
  • 4 anchovy fillets, drained
  • 1 tbsp. small capers, drained
  • ½ tsp. crushed dried chillies
  • 1 tsp. olive oil
  • 2 tbsp. freshly chopped parsley

Method of Preparation:

  1. Mince the garlic cloves. Thinly slice the black olives and chop the anchovy fillets.
  2. Put the pasta into a saucepan filled with boiling salted water. Cook according to packet instructions.
  3. Meanwhile, cook the sauce. Heat the oil in a large frying pan. Add the garlic, cook for one minute then stir in the tomatoes, capers, anchovies and chillies. Cook for ten minutes.
  4. Stir in the olives and simmer for 1 minute so that they are cooked through, then stir in the parsley.
  5. Serve the pasta tossed in the sauce.

Serve this with a big green salad dressed with olive oil and lemon juice for a traditional Italian meal. Recipe serves 4.
Calories per serve  – 320


Gazpacho Inspired Pasta Salad


  • 250g dried fusilli pasta
  • 1 cucumber
  • 4 spring onions
  • 175ml tomato juice
  • 2 tomatoes
  • 1 green pepper
  • 1 red chilli
  • 1 garlic clove
  • Juice of one fresh lime
  • Pinch salt and pepper
  • 2 tbsp. extra virgin olive oil

Method of Preparation:

  1. Cook the pasta according to packet instructions in a pot of boiling salted water. Once cooked, drain and put into a large bowl.
  2. Cut crosses into the bottom of each tomato. Put into the pasta pot, blanch for 1 minute then remove and peel the skin from them. Roughly chop.
  3. Thinly slice the spring onions. Cut the pepper and the chilli in half lengthways, then remove the seeds and pith and roughly chop the pepper and finely dice the chilli. Mince the garlic clove. Cut the cucumber in half and scoop out the seeds. Cut into small cubes.
  4. In a large bowl, combine the cooked pasta, cucumber, spring onions, tomato juice, diced tomatoes, green pepper, chilli, garlic, lime juice, oil and salt and pepper. Stir well.
  5. Cover with cling wrap then put into the fridge and leave for two hours before serving. Stir well again before serving.

Recipe serves 4. If you prefer, use 125ml bloody Mary tomato juice – this will have the flavours of celery, Worcestershire sauce etc. and will be brilliantly flavourful.
Calories per serve – 335

BBQ Chicken & Sweetcorn Pitta Pizza

BBQ pizzas are a real family favourite and this low fat, low calorie version of the classic BBQ and chicken combo is sure to be a winner with the whole family.

  • 4 x wholemeal or low-fat pitta breads
  • For the BBQ sauce: ½ onion, 100ml Passata, 1 tbsp. brown sugar, 2 tbsp. balsamic or red wine vinegar, ½ tsp. Worcestershire sauce, pinch chilli powder, pinch mustard powder, salt and pepper
  • 150g cooked chicken breast
  • 2 slices lean ham
  • 75g sweetcorn, drained weight
  • 150g low-fat strong cheddar
  • Oil spray

Method of Preparation:

  1. Make the sauce. Finely chop the onion and cook in oil spray until softened and browned. Add the Passata, brown sugar, balsamic, Worcestershire sauce, chilli powder, mustard powder and salt and pepper. Simmer for 15 minutes then put into a jar – any sauce you don’t use will keep for a week or so in the fridge.
  2. Finely chop the ham and shred the chicken breast.
  3. Spread the pittas with the BBQ sauce and top with the chicken, lean ham and sweetcorn. Sprinkle the cheddar over the top.
  4. Put the pittas onto a baking tray and cook for 8-10 minutes at 200C until crisp on the bottom.

You can always add onion or strips of red pepper to these pizzas and they would be just as delicious. Recipe serves 4.
Calories per serve – 415

Low Fat Chicken & Mushroom Pasta

This pasta dish is simple to make and is still super delicious. Sprinkle with more freshly chopped parsley once cooked for a little extra freshness.

  • 100g soba noodles
  • 150g chestnut mushrooms
  • 1 chicken breast, smoked if you can get hold of one
  • 2 garlic cloves
  • 1/2 400g tin light evaporated milk (200ml)
  • 1 onion
  • Oil spray
  • Salt and pepper
  • 1 tbsp. freshly chopped parsley

Method of Preparation:

  1. Cook the noodles according to packet instructions in boiling salted water.
  2. Thinly slice the onion and the mushroom, crush the garlic cloves and cube the chicken breast.
  3. Heat the oil spray in a pan and cook the onion until soft and sweet, around 7-10 minutes. Add the garlic and the chicken, and brown the chicken on all sides.
  4. Add the mushrooms and cook until softened before pouring in the evaporated milk.
  5. Season with salt, pepper and parsley and simmer for 5 minutes or so until the sauce has thickened and the chicken has cooked through. Take a few tbsp. of the pasta water and mix into the sauce to loosen it a little.
  6. Once the pasta has cooked, stir it into the sauce. Serve immediately.

You can add grated parmesan cheese to this dish for a little extra richness. Recipe serves 2, calories per serving: 480 calories.

Easy to make, these low fat pasta recipes are the best way to lose weight in a healthy way.

healthy_eating2 Ingredient Home Made Pizza Dough

Just self raising flour and natural or Greek yoghurt is all you need.
Ingredients (makes one lg pizza)

  • 1 cup self-raising flour (plus extra for kneading the dough)
  • 1 cup of Greek or natural yoghurt


  • Place the two ingredients in a large bowl and bring together with your hands.
  • On a floured surface, knead the dough for 5-7 minutes until it feels stretchy. Add a little more flour if it seems too wet.
  • Use a floured rolling pin to roll the dough out.
  • Top with your favourite toppings and bake in the oven at 180C until golden brown.

Serves: 4. Calories per serve: 219.
4 suggested toppings:

  1. 2 tbsp tomato paste + a sliced tomato + a handful of whole olives + a sprinkling of basil + sliced mozzarella + a handful of antipasto from a jar (pictured)
  2. 2 tbsp tomato paste + finely chopped red onion + finely diced mushrooms + a sprinkling of low fat feta
  3. 2 tbsp tomato paste + handful of prawns + a handful of chopped parsley + a sprinkling of Tasty cheese
  4. 2 tbsp cream cheese + a cup of cooked BBQ chicken + ½ cup of corn + a sprinkling of Parmesan

healthy_eatingChicken, Coriander, Avocado and Lime Pasta


  • 300g uncooked pasta (fettucine works well)
  • 1 cup cooked chicken, chopped
  • 1 avocado
  • 1 small bunch of coriander
  • Juice of ½ a lime
  • 3 tbsp natural or Greek yoghurt
  • 1 tsp garlic
  • Salt and pepper for seasoning
  • 1 small red chilli, finely chopped, to serve

Cook pasta according to the instructions. Drain and set aside to cool down.
Peel your avocado and remove the seed.
Blend in a food processor with the coriander, lime juice, yoghurt and garlic until it’s creamy.
Season to taste and add to the chilled pasta with the chicken.
Toss the pasta to coat with the sauce and serve sprinkled with some freshly chopped red chilli.
Serves: 4. Calories per serve: 395.