This dietitian’s easy one-pot pasta recipe is high in protein and only 365 calories

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Keep your dishes to a minimum with one-pot cooking

Glass jar of pasta being poured into casserole dish
(Image credit: Getty Images / GMVozd)
Serves
Nutrition Per PortionRDA
Calories365 Kcal18%
Fat10 g14%
Carbohydrates47 g18%
Protein26 g52%
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One-pot meals can be a godsend when you’ve had a long day and don’t feel like doing stacks of dishes after dinner. Plus cooking everything together blends the flavors and reduces the amount of nutrient loss through methods like boiling and then straining the water.

Pasta is great for one-pot meals, because it releases starches into the liquid, thickening it and bringing the sauce together. Just make sure you add enough liquid at the start!

“This one-pot pasta is an easy way to meet your protein goals without breaking the bank,” says dietitian Mackenzie Burgess. “This recipe swaps traditional pasta for chickpea pasta, doubling the protein and adding more fiber too. It’s simmered in bone broth instead of water—so there’s no draining needed!—which adds extra flavor and packs in more protein and collagen.”

Give this recipe a try for a hearty, low-calorie meal, packed with nutritious vegetables.

One Pot Tomato Basil Pasta

Method

  1. Heat oil in a large pot over medium heat. Add the onion and garlic and sauté for two minutes.
  2. Add the rest of the ingredients. Bring to a boil over medium-high heat, then reduce heat and simmer for 10-12 minutes, or until the pasta is cooked through and the amount of liquid has significantly reduced. Be sure to stir every so often to avoid burning on the bottom.
  3. Top with fresh basil and Parmesan.

Ingredients

  • 1tbsp olive oil
  • ½ large onion or 1 small onion, diced
  • 4 cloves garlic, minced
  • 8oz Banza chickpea pasta
  • 15oz can diced tomatoes
  • 12oz jar roasted red peppers, roughly chopped (with jar liquid)
  • 2 cups Butcher’s bone broth (flavor of choice)
  • 1tsp dried oregano
  • 3 cups spinach
  • ½ cup basil, sliced
  • ½ cup Parmesan, shredded
Mackenzie Burgess

Burgess is a registered dietitian nutritionist and recipe developer at Cheerful Choices. She is a nutrition partner to Butcher’s Bone Broth.

Recipe courtesy of Mackenzie Burgess, reproduced with permission.

Lou Mudge
Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health. 

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