This Greek Pasta Toss, made with Mediterranean flavors like spinach, feta, and Kalamata olives is the ideal dinner! It's not only healthy and WW friendly, it's pure comfort food that's quick (30 minutes) and easy. This Greek Pasta recipe was also featured in Taste of Home's Simple & Delicious magazine.

This recipe is very popular during summer and at back-to-school time and in the New Year when you need a quick/or make-ahead dinner! It pairs well with my Everything Bagel Cloud Bread Recipe (0 ww points).
🍒Reader Review
" LOVE olives --so as soon as I saw this recipe I had to make. I typically follow the recipe as written, but I just had to add more olives. ⅓ c of kalamata olives and 1.3 c of castelvetrano olives and a bit more spinach---so good. MY family loved it! They all voted to make it again. Thank you!!!" ⭐⭐⭐⭐⭐
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My husband originally created this recipe and I loved it so much I made it WW friendly and made a few other changes.
Looking for more Weight Watchers Pasta recipes? Give my Healthy Lemon Chicken Pasta a try! And if you love Greek food, try these healthy and WW friendly Greek Chicken Burgers!
🥘 Ingredient Notes
For this recipe, you don't need to use oil, as there is still some oil on the sundried tomatoes after you drain them. You'll need:

- Pasta. Spiral pastas work best because they hold the mix-ins well. I recommend fusilli (I used it in the process photos) or rotini (used in the main photos). You can use regular, whole wheat, or smart spiral pasta (I use smart pasta rotini or fusilli). Whole wheat pasta is healthy, but it takes a long time to cook, and personally, I find it a bit too dense. I prefer to use "smart pasta" because it cooks faster than whole wheat, but you still get 4X as much fiber as if you ate white pasta. Although it's not quite as healthy as the whole wheat, you are still getting that fiber. And if you're not a fan of whole wheat, it's a good alternative. You can read more about healthy pasta HERE. There are also WW friendlier versions of pasta you can use instead. Check out this WW pasta cheat sheet!
- Italian turkey sausage. You can use Italian chicken sausage as well, as they both can be a bit challenging to find. I have found them at Co op or Superstore in Canada. If you're not concerned about calories or fat, you can use regular Italian sausage.
- Fresh spinach. Fresh spinach is ideal for this recipe. I recommend using baby spinach if possible, as the leaves are smaller and blend into bite-sized pieces more easily. Baby spinach is also more tender than regular spinach.
- Kalamata black olives. Make sure they are pitted, if possible. It's a pain to try to remove the pits as you are eating.
- Sun-dried tomatoes. I use jarred, packed in oil. Drain but don't pat dry, as you need that little bit of oil to bond everything together.
- Feta cheese. I use light/low-fat feta cheese, but you can use fat-free to bring down the points (or even regular feta if you're not worried about calories and fat).
*See recipe card for full list of ingredients and quantities

📖 Variations & Substitutions
- Meat - you can substitute chicken breast or shrimp - they both work really well with this recipe. Or you can substitute breakfast turkey sausages if you don't have Italian turkey sausages. You'll just need to add ½ teaspoon (or more, if you like it spicy) red pepper flakes and 1 tablespoon of Italian seasoning to the dish.
- Pasta- you can use almost any type of pasta, such as spaghettini, bowtie, penne, or rigatoni, but I find that a spiral pasta works best.
- Sun-dried tomatoes- I like to use the jarred ones (in oil). I drain off the oil but don't pat dry, as the dish needs some of the oil from the oil in the sun-dried tomatoes. However, you can use the dried type that gets soaked in water. You'll need to add about a ½ tablespoon of olive oil.
- Spinach - you can substitute frozen spinach, but I recommend fresh.
- Black Olives - you can substitute canned black olives, but they are not nearly as good as the Kalamata olives in a jar!
- Weight Watchers - (see WW points, below)
- Spicy- add crushed red pepper flakes
🔪How to Make Greek Pasta Toss

- Step 1: In a large skillet, cook sausage over medium-high heat until no longer pink, 4-6 minutes. Remove, slice into 1-inch circles, and add to hot pasta.

- Step 2: In a 6-qt. stockpot on stove top, cook the pasta al dente, according to package directions; drain pasta and return to pot. Set aside.

- Step 3: Return pasta to burner on low heat, stir in garlic, fresh spinach, olives, and sun-dried tomatoes into the pot with pasta and sausage.

- Step 4: Heat through, allowing spinach to wilt slightly. Stir in feta cheese. Serve hot.
Expert Recipe Tips
- Cook the pasta just to al dente. This prevents it from becoming mushy when reheated or when combined with the warm ingredients at the end.
- Drain but don't rinse the pasta. Leaving the pasta unrinsed helps the ingredients and flavors cling better to each noodle.
- Slice sausage before or after cooking based on type. If your sausage is very soft or uncooked, cook it whole first, then slice. If it's firmer, slice before cooking for even browning.
- Use the sun-dried tomato oil for extra flavor. Instead of draining completely, try sautéing the garlic or sausage in a bit of the reserved oil for added depth.
- Add spinach last and don't overcook it. Stir in the spinach just before serving and let it wilt slightly from the residual heat to preserve color and texture.
- Crumbled feta melts better when added off-heat. Stir in the feta once the pot is off the burner to prevent it from breaking down too much or becoming grainy.
- Chop the olives and sun-dried tomatoes uniformly. Smaller, even pieces ensure they distribute more evenly, and you get a bit in every bite.
- Brighten with lemon just before serving. A squeeze of fresh lemon juice just before serving lifts the flavors and balances the richness of the feta and sausage.
- Customize heat level easily. Add red pepper flakes when sautéing sausage or at the end if you want a spicier kick without overwhelming the dish.
🥗 What to Serve with Mediterranean Greek Pasta with Feta
Mediterranean Greek Pasta pairs well with breads like my Garlic Bread (from Baguette (shown), Bread Machine Italian Breadsticks, or Bread Machine Onion & Olive Bread (dipped in balsamic vinegar and olive oil).
If you're looking for something a little lighter, it also goes well with vegetable sides like my Healthy Roasted Carrots with Brown Sugar, or this Quick Cucumber Kimchi.

🌡️Storage
You can make this Greek Sausage pasta recipe a few days in advance, and leftovers can be refrigerated in an airtight container for 3 days.
It also freezes well for up to 3 months.

👪 Serving Size
This Mediterranean Sausage Pasta recipe serves 6. However, if you want to cut the recipe in half or double it, just click on the serving size and select the number of servings you'd like, and the ingredient quantities will adjust accordingly.
🔢WW Points
This dish is 5 WW points. You can bring the points down further by using a WW friendlier pasta (see Ingredient notes) and fat-free feta cheese.
❔ Recipe FAQs
To reduce sodium, choose low-sodium feta, rinse the olives, and opt for sun-dried tomatoes not packed in oil or salt. Just add a ½ tablespoon of olive oil to the recipe when you combine all the ingredients.
Yes, if using fully cooked turkey sausage, slice and add it directly to the pasta in Step 3 just to heat through.
Other short pasta shapes like penne, fusilli, or farfalle work well because they hold the toppings and mix-ins nicely.
Yes, simply omit the turkey sausage or substitute it with a plant-based sausage or canned chickpeas for a protein boost.
So, if you're wanting to get back into healthier eating and are looking for quick, healthy Greek recipes, then give this healthy Greek pasta a try.
And if you are looking for additional healthy pasta recipes, you'll love my Easy Greek Pasta Salad!
🍽More Healthy Dinners
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📋 Greek Pasta Toss Recipe
Ingredients
- 3 cups uncooked whole wheat or *smart spiral pasta (*I use smart pasta rotini ) 7 oz.
- ¾ lb Italian turkey or chicken sausage links casings removed (*or substitute shrimp or chicken)
- 2 garlic cloves minced
- 5 oz fresh baby spinach 5 cups (half a large 10 oz bag)
- ½ cup pitted Kalamata black olives
- ⅓ cup julienned oil-packed sun-dried tomatoes drained and chopped
- ¼ cup crumbled light feta cheese
Instructions
- In a 6-qt. stockpot on stove top, cook the pasta al dente, according to package directions; drain pasta and return to pot. Set aside.3 cups uncooked whole wheat or *smart spiral pasta (*I use smart pasta rotini )
- Meanwhile, in a large skillet, cook sausage over medium-high heat until no longer pink, 4-6 minutes. Remove, slice into 1 inch circles and add to hot pasta.¾ lb Italian turkey or chicken sausage links
- Return pasta to burner on low heat, stir in garlic, fresh spinach, olives, and sun-dried tomatoes to pot with pasta and sausage.2 garlic cloves, 5 oz fresh baby spinach, ½ cup pitted Kalamata black olives, ⅓ cup julienned oil-packed sun-dried tomatoes
- Heat through, allowing spinach to wilt slightly. Stir in feta cheese.¼ cup crumbled light feta cheese
Garnish
- If desired, serve with lemon wedges. Sprinkle on parmesan cheese and/or black pepper, if desired.
Notes
Drain but don’t rinse the pasta. Leaving the pasta unrinsed helps the ingredients and flavors cling better to each noodle.
Slice sausage before or after cooking based on type. If your sausage is very soft or uncooked, cook it whole first, then slice. If it's firmer, slice before cooking for even browning.
Use the sun-dried tomato oil for extra flavor. Instead of draining completely, try sautéing the garlic or sausage in a bit of the reserved oil for added depth.
Add spinach last and don’t overcook it. Stir in the spinach just before serving and let it wilt slightly from the residual heat to preserve color and texture.
Crumbled feta melts better when added off-heat. Stir in the feta once the pot is off the burner to prevent it from breaking down too much or becoming grainy.
Chop the olives and sun-dried tomatoes uniformly. Smaller, even pieces ensure they distribute more evenly and you get a bit in every bite.
Brighten with lemon just before serving. A squeeze of fresh lemon juice just before serving lifts the flavors and balances the richness of the feta and sausage.
Customize heat level easily. Add red pepper flakes when sautéing sausage or at the end if you want a spicier kick without overwhelming the dish. Storage: You can make this Greek Sausage pasta recipe a few days in advance, and leftovers can be refrigerated in an airtight container for 3 days. It also freezes well for up to 3 months.








Edith
I made your Greek pasta toss last night. It was so good.
Terri Gilson
I'm glad you enjoyed it, Edith!
KarenDoster
I LOVE olives --so as soon as I saw this recipe I had to make. I typically follow the recipe as written, but I just had to add more olives. 1/3 c of kalamata olives and 1.3 c of castelvetrano olives and a bit more spinach---so good.
MY family loved it! They all voted to make it again. Thank you!
Terri Gilson
Hi Karen,
Glad you enjoyed the recipe! I'm with you - I'm kalamata olive crazy too!
Terri
Sheryl
mmm. . . this looks yummy.
Sheryl
mmm. . . this looks yummy.
Food Meanderings
It is but the nice thing is that it's really quick