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How I meal prep pasta under 382 calories per serving

ByDarmiey
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If you love pasta but want to keep your meals light and balanced, this shrimp rigatoni dish is a must-try! It’s comforting, flavorful, and still comes in at just 382 calories per serving, making it perfect for anyone trying to eat more intentionally without giving up taste. This recipe came together in just one pot, yes, only one, making cleanup super easy. It made 6 hearty servings, so it’s perfect for a meal prep pasta option or feeding the whole family.

Shrimp Rigatoni Under 500 cal

This shrimp rigatoni is a fresh, flavorful take on a classic pasta dish. Tossed in a light tomato-based sauce with plenty of veggies and protein-packed shrimp, it’s proof that you can enjoy hearty, satisfying meals while staying focused on your weight loss goals. It's perfect for meal prep, just make sure you take it off the heat earlier than you would if you're eating it fresh.
Print Recipe
Prep Time 30 minutes
Cook Time 30 minutes
Servings: 6 Servings
Calories: 382
Ingredients Equipment Method

Ingredients
  

  • 16 oz Rigatoni Pasta Can substitute with pasta of choice
  • 12 oz Raw Shrimp Can substitute with lean protein of choice
  • 12 oz California style veggie mix Can substitute with veggies of choice
  • 1 tbsp Seasoning Mix Seasonings of choice
  • 1 cup Blended tomatoes, onions and peppers Blended and cooked down
  • 2 tbsp butter Can subsitute with margerine/light butter
  • 1 tbsp vegetable oil

Equipment

  • 1 Saucepan

Method
 

  1. In a saucepan on medium heat, add the butter and vegetable oil and wait till the butter is melted.
  2. Add the shrimp and half of the seanoning mix and cook till its 70% done. Remove the shrimp and set aside.
  3. In the same pan, add the blended tomato, onion and pepper mix and cook till reduced.
  4. While reducing the tomato sauce, cook the pasta in a pot of salted water till it al dente.
  5. Strain the pasta and add it to the reduced tomato sauce, then, add the shrimp and the mixed vegetables and mix.
  6. Add a little bit of the reserved pasta water and cover and allow to cook for 2-3 minutes extra.
  7. Turn off the heat and portion into your meal prep bowls.

Why You’ll Love This Recipe:

  • Balanced & Light: With protein from shrimp, carbs from the pasta, and loads of flavor from the stew base, each portion is satisfying without going overboard.
  • Naija Fusion: Nigerian stew adds that familiar peppery richness we love, without needing cream, cheese, or butter.
  • Meal Prep-Friendly: Reheats beautifully for busy weekdays.
  • One Pot = Less Mess: Who doesn’t love fewer dishes?

Pro Tips:

  • Want to add more fiber? Use whole grain or chickpea pasta instead of traditional rigatoni.
  • Spice it up with extra habanero or some crushed red pepper flakes if you like heat.
  • You can sub in chicken or tofu if you’re not a fan of shrimp

Join Me on This Journey!

If you try this shrimp rigatoni, I’d love to see it! Tag me @darmieysjourney on Instagram, TikTok, or YouTube. I’m all about showing how Nigerian food can be flavorful, balanced, and fit into any healthy lifestyle.

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