For anyone looking to cut calories without sacrificing the comfort of a hearty pasta dish, slow cooker pasta alternatives offer a creative and convenient solution.
By swapping out traditional pasta for nutrient-dense vegetables, whole grains, or even innovative low-calorie noodles, you can enjoy all the flavors you love with far fewer calories.
Slow cookers make these recipes even more appealing by melding flavors over low, slow heat—resulting in tender, delicious meals that practically cook themselves.
In this guide, we’re sharing 10 slow cooker recipes that reinvent classic pasta dishes using smart, low-calorie alternatives.
1. Slow Cooker Spaghetti Squash Bolognese
Transform spaghetti squash into a delicious base for a hearty Bolognese sauce without the carb overload. This recipe slowly simmers lean ground turkey with tomatoes, herbs, and garlic to create a rich, flavorful sauce that pairs perfectly with tender strands of squash.
Ingredients:
- 1 medium spaghetti squash
- 1 lb lean ground turkey
- 1 can (14.5 oz) diced tomatoes (no salt added)
- 1 small onion, finely chopped
- 3 garlic cloves, minced
- 1 carrot, finely grated
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper, to taste
- 1/2 cup low-sodium chicken or vegetable broth
Instructions:
- Cut the spaghetti squash in half, remove seeds, and place the halves (cut-side down) on a slow cooker liner or in a baking dish that fits your slow cooker insert.
- In a bowl, combine ground turkey, diced tomatoes, onion, garlic, grated carrot, oregano, basil, salt, pepper, and broth. Mix well.
- Spoon the turkey mixture into the slow cooker, surrounding the squash halves.
- Cover and cook on low for 5–6 hours until the turkey is tender and the squash can be shredded easily with a fork.
- Use a fork to scrape the spaghetti squash into “noodles” and serve with a generous ladle of Bolognese sauce.
Pro Tip:
Finish with a sprinkle of fresh basil or a dash of red pepper flakes for an extra burst of flavor.
2. Slow Cooker Zucchini Noodle Primavera
Replace traditional pasta with spiralized zucchini noodles for a vibrant, low-calorie dish loaded with fresh vegetables and a light, herb-infused sauce. This recipe is ideal for a quick, nutritious meal that feels like a classic pasta primavera.
Ingredients:
- 4 medium zucchinis, spiralized
- 1 pint cherry tomatoes, halved
- 1 red bell pepper, julienned
- 1 cup sliced mushrooms
- 1 small onion, thinly sliced
- 2 garlic cloves, minced
- 1/2 cup vegetable broth (low sodium)
- 1 tablespoon olive oil
- 1 teaspoon Italian seasoning
- Salt and pepper, to taste
Instructions:
- Place the sliced onion, garlic, mushrooms, bell pepper, and cherry tomatoes in the slow cooker.
- Stir in the vegetable broth, olive oil, Italian seasoning, salt, and pepper.
- Cover and cook on low for 3–4 hours until vegetables are tender and flavors meld.
- Just before serving, gently stir in the zucchini noodles to warm them slightly without overcooking.
- Serve immediately.
Pro Tip:
For added creaminess, toss the dish with a spoonful of low-fat ricotta or a sprinkle of nutritional yeast right before serving.
3. Slow Cooker Cauliflower “Mac” and Cheese
Indulge in a comforting, creamy “mac” without the high-calorie pasta. This recipe uses cauliflower florets as a low-carb base, smothered in a light, cheesy sauce that satisfies your cravings while keeping calories in check.
Ingredients:
- 1 large head of cauliflower, cut into bite-sized florets
- 1 cup unsweetened almond milk
- 1 cup low-fat shredded cheddar cheese
- 1/4 cup low-fat cream cheese
- 1 garlic clove, minced
- 1 teaspoon Dijon mustard
- Salt and pepper, to taste
- 1/4 teaspoon smoked paprika
Instructions:
- Place cauliflower florets into the slow cooker.
- In a bowl, whisk together almond milk, cream cheese, garlic, Dijon mustard, salt, pepper, and smoked paprika.
- Pour the mixture over the cauliflower.
- Cover and cook on low for 3–4 hours until the cauliflower is tender.
- Stir in shredded cheddar cheese until melted and well combined.
Pro Tip:
For extra crunch, top with a small handful of toasted almond slivers just before serving.
4. Slow Cooker Quinoa “Pasta” Casserole
Quinoa can serve as a nutritious, protein-packed substitute for traditional pasta in a casserole. This slow cooker recipe combines quinoa with tomatoes, spinach, and lean chicken (optional for non-vegans) for a balanced, low-calorie meal.
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups low-sodium vegetable broth
- 1 can (14.5 oz) diced tomatoes
- 2 cups fresh spinach
- 1 small onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon dried basil
- Salt and pepper, to taste
- Optional: 1 lb shredded chicken breast
Instructions:
- Add quinoa, vegetable broth, diced tomatoes, onion, garlic, basil, salt, and pepper into the slow cooker.
- If using, stir in shredded chicken.
- Cover and cook on low for 4–5 hours until quinoa is fluffy and liquid is absorbed.
- Gently fold in fresh spinach just before serving.
- Serve hot as a comforting, low-calorie pasta alternative.
Pro Tip:
Top with a sprinkle of nutritional yeast or a few fresh basil leaves for added flavor without extra calories.
5. Slow Cooker Eggplant Lasagna
Replace traditional pasta sheets with thin slices of eggplant in this low-calorie lasagna. Layers of eggplant, a rich tomato sauce, and a light cashew “cheese” create a satisfying, hearty dish perfect for those looking to lose weight.
Ingredients:
- 2 large eggplants, sliced lengthwise into 1/4-inch slices
- 3 cups tomato sauce (low-sugar, no added salt)
- 1 cup cashew cream (blend soaked cashews with water until smooth)
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon dried basil
- Salt and pepper, to taste
- Fresh spinach or basil, for garnish
Instructions:
- Layer eggplant slices in the slow cooker, alternating with tomato sauce, chopped onion, garlic, and dried basil.
- Spoon a thin layer of cashew cream over each layer.
- Repeat layers until all ingredients are used, finishing with a layer of tomato sauce and a drizzle of cashew cream.
- Cover and cook on low for 5–6 hours until eggplant is tender.
- Garnish with fresh spinach or basil before serving.
Pro Tip:
If you prefer a firmer texture, roast the eggplant slices briefly in the oven before assembling the lasagna.
6. Slow Cooker Spaghetti Squash “Pasta” with Marinara
Spaghetti squash is a fantastic low-calorie alternative to traditional pasta. This recipe pairs tender, fork-tender spaghetti squash with a rich marinara sauce, creating a satisfying dish that’s light yet hearty.
Ingredients:
- 1 medium spaghetti squash
- 2 cups low-sodium marinara sauce
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- Salt and pepper, to taste
- Optional: fresh basil for garnish
Instructions:
- Cut the spaghetti squash in half, remove seeds, and place cut-side down in the slow cooker.
- In a bowl, combine marinara sauce, diced onion, garlic, oregano, salt, and pepper.
- Pour the sauce mixture over the squash halves.
- Cover and cook on low for 5–6 hours until the squash is tender.
- Use a fork to scrape out the spaghetti-like strands and mix with the sauce.
- Garnish with fresh basil before serving.
Pro Tip:
For extra flavor, add a splash of red wine to the marinara sauce before pouring it over the squash.
7. Slow Cooker Shirataki Noodle Stir-Fry
Shirataki noodles, known for being extremely low in calories, make an excellent base for a hearty stir-fry. Combine these noodles with a mix of vegetables and a tangy, savory sauce for a meal that satisfies without weighing you down.
Ingredients:
- 1 package shirataki noodles, drained and rinsed
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 1 cup snap peas
- 1 small onion, sliced
- 2 garlic cloves, minced
- 1/4 cup low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon ginger, grated
- 1 teaspoon sesame oil
- Optional: a few red chili flakes for heat
Instructions:
- Place bell pepper, broccoli, snap peas, onion, and garlic in the slow cooker.
- In a small bowl, mix soy sauce, rice vinegar, ginger, sesame oil, and chili flakes.
- Pour the sauce over the vegetables and add the shirataki noodles.
- Cover and cook on low for 2–3 hours until the vegetables are tender.
- Toss gently before serving.
Pro Tip:
Shirataki noodles have a unique texture—rinse them well and pat dry before adding to avoid excess water in your dish.
8. Slow Cooker Cauliflower Rice “Pasta” with Pesto
Cauliflower rice is a versatile low-calorie alternative that works well as a pasta substitute. When tossed with a light, fresh pesto, it creates a delicious dish that’s both filling and nutrient-dense.
Ingredients:
- 1 large head of cauliflower, riced (or 4 cups pre-riced cauliflower)
- 1 cup cherry tomatoes, halved
- 1 cup fresh basil leaves
- 2 garlic cloves
- 1/4 cup pine nuts (or walnuts for a budget-friendly version)
- 2 tablespoons nutritional yeast
- 1 tablespoon olive oil
- Salt and pepper, to taste
Instructions:
- Prepare cauliflower rice and place it in the slow cooker.
- In a blender, combine basil, garlic, pine nuts, nutritional yeast, olive oil, salt, and pepper to create a light pesto.
- Pour the pesto over the cauliflower rice and stir in the cherry tomatoes.
- Cook on low for 2–3 hours until the cauliflower is tender.
- Stir well and serve warm.
Pro Tip:
For a richer flavor, toast the pine nuts before blending them into the pesto.
9. Slow Cooker Eggplant “Ravioli” Casserole
Instead of traditional pasta, use thinly sliced eggplant as a substitute for ravioli sheets in this layered casserole. With a rich tomato sauce and a light cashew cream, this dish is both indulgent and low in calories.
Ingredients:
- 2 large eggplants, sliced lengthwise into 1/4-inch slices
- 2 cups tomato sauce (low-sugar, low-sodium)
- 1 cup cashew cream (blend soaked cashews with water)
- 1 small onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon dried basil
- Salt and pepper, to taste
- Fresh basil leaves for garnish
Instructions:
- In your slow cooker, layer eggplant slices with tomato sauce, chopped onion, garlic, and dried basil.
- Drizzle a bit of cashew cream over each layer.
- Season each layer with salt and pepper.
- Cover and cook on low for 5–6 hours until the eggplant is tender.
- Garnish with fresh basil before serving.
Pro Tip:
For added texture, sprinkle nutritional yeast on top during the last 15 minutes of cooking.
10. Slow Cooker Veggie “Pasta” Soup
This light, brothy soup replaces traditional pasta with a medley of vegetables and a small serving of whole wheat pasta for those who want a bit of the classic texture without overloading on calories. It’s a warming, satisfying dish perfect for any day.
Ingredients:
- 1 cup whole wheat pasta (optional, use sparingly for lower calories)
- 1 large zucchini, chopped
- 1 cup diced tomatoes
- 1 cup spinach
- 1 carrot, diced
- 1 celery stalk, chopped
- 1 onion, chopped
- 2 garlic cloves, minced
- 4 cups vegetable broth (low sodium)
- 1 teaspoon dried oregano
- Salt and pepper, to taste
Instructions:
- Add zucchini, tomatoes, spinach, carrot, celery, onion, garlic, vegetable broth, and oregano to the slow cooker.
- Season with salt and pepper and stir well.
- Cook on low for 6–7 hours (or on high for 3–4 hours).
- In the last 15 minutes, stir in the whole wheat pasta until al dente.
- Serve hot as a light, comforting soup.
Pro Tip:
For an even lower-calorie option, omit the pasta entirely and enjoy the robust flavors of the vegetable broth.
Conclusion
These 10 slow cooker pasta alternatives provide a creative way to enjoy your favorite comfort foods without the extra calories.
By using nutrient-dense substitutes like spaghetti squash, zucchini noodles, cauliflower rice, and eggplant, you can indulge in hearty, flavorful meals that support your low-calorie diet and weight-loss goals.
Each recipe is designed to be easy to prep, cook, and enjoy—even on your busiest days. Experiment with these dishes, adjust the seasonings to your taste, and embrace the versatility of your slow cooker as a tool for healthy, delicious meal planning.
Happy cooking, and here’s to enjoying pasta-inspired meals that nourish your body while keeping your waistline in check!
