Easy Low Calorie Creamy Mushroom & Spinach Pasta

I’d like to share with you a trick to make this healthier and lower-calorie mushroom and spinach pasta without cheese, cream or eggs that is still creamy. It’s all about using Greek yogurt, while it works with all levels of fat I prefer the 0% kind because it’s higher protein values.

At 390 calories per portion, it’s a great healthy meal to have if you’re calorie counting. So if you ever asked yourself how do I keep eating pasta while dieting then this trick might be for you.

Creamy mushroom and spinach pasta with no cream, cheese or eggs

a trick to make healthy and lower-calorie mushrooms and spinach pasta without cheese, cream or eggs that is still creamy.
Servings 2
Prep Time 20 minutes
Cook Time 20 minutes


  • 150 grams (5 cups) fresh spinach
  • 400 grams (4 cups) brown button mushrooms
  • 50 grams (1/2 medium) onion
  • 1 green onion
  • 1 clove of garlic
  • 150 grams (1/2 cup) 0% greek yogurt
  • 20ml (1 tbsp. +1 tsl) avocado oil
  • 120 grams dry tagliatelle pasta
  • 1/2 tsp pepper flakes


  • Start by taking out on the counter Greek yogurt so that it reaches room temperature by the time we need it.
  • Wash and dry the spinach, green onion and mushrooms.
    Remove the stems of the mushrooms and then chop them up, along with the spinach and fine dice the onions
  • Place a pot with water on a flame for the pasta then place a pan on medium-low heat and add 1 tsp of oil. After it has heated up add add all the mushrooms with a big pinch of salt.
    Sauté them until most of the water is out and evaporated from the pan( about 9 minutes)
    Take them out and set aside.
    By this time the water for the pasta should be boiling so salt it generously and add the pasta, set a timer for 1 min less then what the package says.
  • In the same pan you sauted the mushrooms add 1 tbsp. of oil and add the yellow onion, sauté it for 1 minute then add a pinch of salt, the green onion and the grated clove of garlic.
  • As the onion starts to get a bit of color add all the spinach and cook it for 1 minute. Then add back the mushrooms, mix them all together then turn off the heat.
    Check on the pasta and if it's done strain it and leave it in the strainer until next step.
  • With the heat turned off add the Greek yogurt, mix it all in with the vegetables then add the pasta and combine well. At this point if you'd like you can add double the amount of yogurt for a creamier sauce.
  • Plate it and top with pepper flakes, flakey salt and, optional, some grated parmesan. Enjoy!
Calories: 390kcal
Course: Main Course
Cuisine: Italian
Keyword: low-calorie, mushrooms, pasta, spinach

That being said, this technique can be used for other kinds of pasta dishes so consider this recipe a starting point – maybe you’re not a fan of mushrooms and spinach or you want your pasta even creamier – it’s all up to you!

Did you make this recipe?

I’d love to hear how it turned out! Leave a comment below, or tag me with @solozaurcooking on Instagram and hashtag it #solozaurcookin.

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  1. Paulina Silva says:

    i felt like the directions was a bit confusing like add the mushrooms then set aside then says add the yogurt then the pasta. i

    1. Hey Paulina, I made some small edits to the step-by-step recipe which I hope makes it easier to follow but I highly recommend watching the video as it’s a lot easier to understand the process.

      Please let me know if it’s better now or if there’s anything else that needs more clarification.
      Thanks for stopping by!

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Cooked & written with ❤️ by Alex Pricop.