Guilt-Free Protein Rich Baked Pasta

Serves-2

Calories- 250kcal/100gms

Protein- 18gms/100gms

Carbohydrate-62.5gms/100gms

Fiber-10gms/100gms

Ingredients:

For the Pasta:

• 2 cups whole wheat pasta (penne, fusilli, or macaroni)

• 4 cups water

• 1 tsp salt

• 1 tsp olive oil

  
  

For the White Sauce:

• 1 tbsp olive oil or ghee for a healthier option

• 1 tbsp whole wheat flour

• 1 cups warm milk

• ½ cup warm water

• ½ cup grated paneer or tofu

• ½ tsp black pepper

• ½ tsp mixed Italian herbs (oregano, basil, thyme)

• Salt to taste

For the Vegetables:

• 1 cup mixed bell peppers (red, yellow, green) - cut into cubes

• ½ cup broccoli florets

• ½ cup sweet corn

• ½ cup zucchini

• 1 small onion - chopped

• 1 tbsp olive oil

• ½ tsp chili flakes (optional)

For Baking:

• ¼ cup grated cheese (for topping)

  
  

Instructions:

Step 1: Cook the Pasta

1. Boil water in a large pot with salt and cooking oil. Adding oil helps to cook the pasta in better way

2. Add whole wheat pasta and cook until firm but cooked.

3. Drain the pasta, rinse with cold water, and set aside.

   
   

Step 2: Prepare the White Sauce

1. Heat Oil or ghee in a pan on low flame.

2. Add whole wheat flour and stir continuously for a 2-3mins until light golden.

3. Slowly pour in warm milk, warm water whisking constantly to prevent lumps.

4. If you see lumps then grind in with hand-grinder for a minute

5. Add the grated paneer and mix well.

6. Add salt, black pepper, and Italian herbs. Stir until the sauce thickens.

7. Mix everything well and turn off the heat.

   
   

Step 3: Sauté the Vegetables

1. Heat olive oil in another pan.

2. Add onions and sauté until translucent.

3. Add bell peppers, broccoli, zucchini, and corn. Sauté for 3–4 minutes.

4. Sprinkle chili flakes, oregano and a pinch of salt. Mix well.

Step 4: Assemble the Pasta

1. Preheat oven to 180°C (350°F).

2. In a large mixing bowl, combine the cooked pasta, sautéed vegetables, and white sauce. Mix well.

3. Transfer the mixture into a greased baking dish.

4. Sprinkle grated cheese and breadcrumbs on top.

Step 5: Bake the Pasta

1. Bake in the preheated oven for 15–20 minutes or until the top turns golden brown.

Remove from the oven and let it sit for 5 minutes before serving.

Health Benefits

• 🥦 Rich in Fiber: Whole wheat pasta provides dietary fiber, which aids digestion, promotes gut health, and helps keep you full longer.

  
  

• 🥕 Packed with Vitamins & Minerals: The mixed vegetables (bell peppers, broccoli, zucchini, etc.) are loaded with vitamins A, C, and K, along with antioxidants that support immunity and overall health.

  
  

• 🧀 Good Source of Protein & Calcium: Cheese and milk in the white sauce offer protein for muscle repair and calcium for strong bones.

  
  

• 🫒 Heart-Healthy Fats: Olive oil is a source of healthy monounsaturated fats, which support heart health and reduce inflammation.

  
  

• 🔥 Boosts Metabolism & Immunity: Herbs like oregano and black pepper, along with chili flakes, contain antioxidants and compounds that aid metabolism and fight infections.

  
  

• 🌱 Low in Refined Carbs: Whole wheat pasta has a lower glycemic index (GI) than regular pasta, making it a better choice for blood sugar control.

  
  

• 🥗 A Balanced Meal: This dish combines healthy carbs, protein, fiber, and good fats, making it a wholesome and satisfying meal for all ages!

Eating healthy doesn’t have to be boring! These weight-loss-friendly salads are packed with flavor, nutrients, and the right balance of protein and fiber to keep you full for longer. Whether you're aiming to shed a few pounds or simply want to adopt a healthier diet, these easy-to-make salads will keep you on track. Try them today and enjoy a tasty, guilt-free way to lose weight! Book your consultation to get more such advices and make yourself a new look.

Discovery Call

Book Now

Looking for a personalized diet plan for weight loss, Detox drinks are good for weight loss. It helps in easy fat loss, Healthy eating habits, Some delicious salad recipes Transform your health ,Calorie deficit diet near you, Dietitian near you , 7days weight loss ,Low calorie smoothie ,Best diet for weight loss, High protein diet for weight loss, Best dietitian for weight loss near you, pcod diet for weight loss, Best weight loss diet plan for fast results, Healthy meal plan for sustainable weight loss, How to lose weight naturally with diet, Effective diet for weight loss without exercise, Easy diet plans for beginners to lose weight, Low-carb diet for weight loss and belly fat reduction, High-protein diet plan for weight loss and muscle gain, Intermittent fasting diet for weight loss results, Keto diet plan for quick weight loss, Vegan diet for effective weight loss, Best diet plan for weight loss for women, Weight loss meal plan for men, Diet plan for weight loss after pregnancy, PCOS weight loss diet plan, Thyroid diet for effective weight management, Best breakfast for weight loss and metabolism boost, Low-calorie meal ideas for weight loss, Fat-burning foods to include in your diet, Healthy snacks for weight loss without feeling hungry, Indian vegetarian diet plan for weight loss, How to maintain weight loss with a balanced diet, Nutritionist-approved weight loss meal plan, Best drinks for weight loss and belly fat reduction, Weight loss without strict dieting and food restrictions, How to track calories for weight loss effectively.