Skinny Italian Stuffed Shells, a Vegetarian Delight


stuffed-shells1 (2)

What a great dish for “Meatless Monday” or any day of the week! You’ll never miss the meat in this dreamy, cheesy dish. These little shells are stuffed with a combination of reduced-fat cottage cheese, Parmesan cheese, spinach, onions and garlic. For ease, they’re topped with my favorite jarred pasta sauce. The skinny for 1 serving, 273 calories, 5 grams of fat and 7 Weight Watchers SmartPoints.  Just yummy!

Prep Time: 15 minutes
Bake Time: 30 minutes


12 jumbo pasta shells (4 ounces), I used Barilla jumbo shells

½ slice whole wheat or multi-grain bread to make homemade bread crumbs (about ⅓ cup whole wheat dry breadcrumbs) I used Milton’s Multigrain bread

1 teaspoons extra-virgin olive oil

1¼ cups onion, finely chopped

2 teaspoons garlic, minced (~2 cloves)

1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry

1¼ cups reduced-fat cottage cheese

3 tablespoons grated Parmesan cheese, divided

¼ teaspoon Italian seasoning

Fresh ground pepper, to taste

1 egg white, lightly beaten

1½ cups jarred pasta sauce, I love Classico Tomato Basil


1. Preheat oven to 350 degrees. Coat a 9” baking dish with cooking spay and set aside.

2. Cook shells in a large pot of boiling water, stirring often and cook until just tender, according to package directions. Drain and rinse under cold water. Set aside.

3. In the meantime, in a blender, add ½ slice bread, including crust. Grind into crumbs. Set aside.

4. Heat oil in a large nonstick skillet over medium heat. Add onions, garlic and cook, stirring often, until onions are soft. Stir in thawed spinach and mix well. Set aside.

5. In a medium bowl, combine cottage cheese, bread crumbs and 2 tablespoons Parmesan cheese.  Mix well.  Stir in cooked onions and spinach. Stir in the egg white. Season with Italian seasonings and fresh ground pepper, to taste.

6. Stuff each of the cooked shells with a generous 2 tablespoons of the cottage cheese mixture. Spread ½ cup pasta sauce in the bottom of a 9” baking dish. Arrange stuffed shells in a single layer, 3 rows of 5 shells. Top shells with remaining 1 cup sauce and sprinkle with the remaining 1½ tablespoons Parmesan cheese. Bake for 30 minutes, until the top is golden and the shells are heated through. Let cool for 10 minutes before serving.

Makes 4 servings (3 shells per serving)

Food Facts

Meatless Mondays started During World War I.  The U.S. Food Administration urged families to reduce consumption of key staples to aid the war effort. “Food Will Win the War,” the government proclaimed and “Meatless Monday” was introduced to encourage Americans to do their part.

Meatless Monday was revived in 2003 by former ad man turned health advocate Sid Lerner, who saw the prevalence of preventable illnesses associated with excessive meat consumption and decided to introduce Meatless Monday as a public health awareness campaign.

Meatless Monday has since turned into a global movement with a wide network of participating hospitals, schools, worksites and restaurants around the globe.

Healthy Benefits

Spinach is considered to be one of the “Super Foods.” No wonder…It’s rich in iron, vitamins A, C and beta-carotene.

Garlic promotes circulation and lowers cholesterol. It also contains sulfur compounds that may help to prevent cancer growth.

Many studies have linked higher consumption of cooked tomato products with reduced risk of prostate and other cancers. Tomato products contains some B vitamins along with vitamin C.

Serving Tip

Serve with a simple salad or vegetable such as, my recipe for Simple and Delicious Roasted Asparagus. To make this dinner even heartier, start off the meal with a cup of soup.

Weight Watchers SmartPoints
Weight Watchers POINTS PLUS
Weight Watchers
(old points) 5

SKINNY FACTS: for 3 shells
273 calories, 5g fat, 2g sat. fat, 12mg chol, 21g protein, 39g carbs, 5g fiber, 712mg sodium, 8g sugar
FACTS: for SmartPoints
237 calories, 2g sat. fat, 8g sugar, 17g protein

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13 Responses to “Skinny Italian Stuffed Shells, a Vegetarian Delight”

  1. Dana Says:

    This became a family favorite the first time I made it, and is now in the regular recipe rotation. We make it with fresh spinach.

  2. admin Says:

    Thanks so much for your wonderful feedback Dana! I so appreciate it. I bet using fresh spinach taste terrific!
    All the best to you,

  3. Carla Says:

    all the food here looks so yummy, makes me feel hungry.

    dropping by from UBP 13. will add you to fav need to come back for some skinny meals recipe.

    Carla from Dubai

  4. admin Says:

    Thank for stopping by Carla.
    Have fun skinny cooking!
    Best wishes,

  5. Brandy Says:

    I cook at least 3 times a week from your website! Thank you do much. There hasn’t been a dish we didn’t like. I cooked this tonight and it was yummy!! Followed your recipe exactly. I have 4 children and they all gobbled it up.

  6. admin Says:

    Isn’t that great Brandy…You made my day!
    Have fun skinny cooking!
    With my very best wishes,

  7. Rubby Jackson Says:

    I know this recipe from my mom but in a slightly different version. Will try this on also. Guess it should be very yummy!

  8. admin Says:

    Rubby there are many versions of this recipe but most are fattening. I hope you enjoy my skinny version!

  9. Claudia Schmidt Says:

    Sounds delicious, and very easy! I’d like to substitute fresh spinach leaves, how much and would I have to saute them with the garlic and onions? Thanks!!

  10. admin Says:

    Claudia, although I’ve never made this recipe with fresh spinach, I would saute it with the garlic and onions. Plus, One package (10 ounces) of frozen spinach leaves yields about 1-1/2 cups after cooking. Therefore, you can substitute 1 package (10 ounces) frozen spinach leaves for 1-1/2 pounds of fresh spinach.
    Good luck!
    My best,

  11. Claudia Schmidt Says:

    Thanks for clarifying, Nancy!

  12. Wanda Says:

    I was wondering how many points and calories would it be without the meat. I made it yesterday and took the same serving size I was just wondering since I am tracking my points.. By the way it was delicious..

  13. admin Says:

    Wanda, this recipe is vegetarian so it doesn’t have any meat in it!
    My best,

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