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Lightened up pasat shells made with veggies in a glass dish on a wooden table.
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Lightened Up Meatless Pasta Shells Bake

Want a delicious & lightened up stuffed shells recipe? This easy pasta meal contains no meat & features veggies & light cheeses. Even picky eaters will enjoy it!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Dinner
Cuisine: American
Keyword: light pasta shells, low fat pasta shells, low-fat meal, meatless meal, meatless shells
Servings: 8 people
Calories: 342cal
Author: Amy
Cost: $10


  • 13" x 9" Pyrex baking dish
  • 6 quart stock pot
  • large skillet
  • large glass bowl
  • Large spoon


  • 12 ounces Jumbo Stuffed shells
  • 24 ounces Marinara sauce
  • 3 cups spinach Can use frozen (thawed with excess moisture removed)
  • 2/3 cup carrot grated
  • 1/2 cup onion diced
  • 1/4 tsp garlic powder
  • 1/4 tsp black pepper
  • 1/2 tsp oregano
  • 1/4 tsp nutmeg
  • 1/8 tsp. sea salt
  • 1 tbsp. extra Virgin Olive Oil
  • 3 egg whites
  • 6 ounces low-fat or fat-free mozzarella cheese
  • 1 1/2 cups low-fat ricotta cheese
  • 1/4 cup Parmesan cheese


  • In a large skillet, add olive oil, carrots, and onion. Saute until tender. Add in spinach and season with pepper, garlic powder, oregano, and nutmeg. Cook it down for about a minute. Remove from heat once done, and add to a large glass bowl.
  • Boil pasta shells until al dente. Once cooked, carefully drain boiled water, and rinse shells with cool water. Drain and set aside.
  • Add ricotta, mozzarella, and egg whites to the large glass bowl with the cooked veggies. Mix to combine.
  • Stuff each shell with at least a heaping tablespoon of filling. Line shells in glass dish. Repeat this step until all shells are filled.
  • Top shells with Parmesan cheese.
  • Bake for 20 minutes. Allow pasta to rest for at least 10 minutes before serving.


Nutritional values may vary and are meant to be a guide. 
Store cooled pasta in an airtight container for up to 4 days.
To reheat, place shells in a microwave-safe plate and heat until warm. 


Serving: 1g | Calories: 342cal | Carbohydrates: 42g | Protein: 20g | Fat: 11g | Saturated Fat: 5g | Cholesterol: 30mg | Sodium: 753mg | Potassium: 582mg | Fiber: 3g | Sugar: 6g | Vitamin A: 3509IU | Vitamin C: 10mg | Calcium: 368mg | Iron: 2mg