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Home » Recipes » Ingredient » Pasta

Mediterranean Pasta Toss

Published: Sep 18, 2019 by Terri Gilson · Modified: Sep 28, 2022 · As an Amazon Associate I earn from qualifying purchases. This post may contain affiliate links · 5 Comments

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Pinterest pin with white text on blue background on the bottom and photo of bowl of Mediterranean pasta on top

The school year has begun and if you are thinking about getting back into a healthy routine, this healthy Mediterranean Pasta Toss is the perfect dinner to help you achieve that! It's not only healthy, it’s pure comfort food that's quick (30 minutes) and easy. This Greek Pasta was also featured in Taste of Home's Simple & Delicious magazine.

Greek pasta in a blue bowl with a brown wooden spoon

Don't get me wrong, I LOVE summer, but it's also a very indulgent time of the year for me, second only to Christmas. And I have to admit, that with being on vacation and all, I have slid off track.

This recipe is very popular at back to school time and in the New Year when you need a quick, healthy and/or make-ahead dinner! It's 12 WW points on my plan, but points can be reduced (see Variations & Substitutions).

Jump to:
  • 🥘 Ingredients
  • 📖 Variations & Substitutions
  • 💭Top Tip
  • 🥗 Side Dishes
  • 🌡️Storage
  • 🦺Food Safety
  • 🍽Equipment
  • 👪 Serving Size
  • 🔢WW Points
  • ⭐ Reviews
  • 📋 Mediterranean Pasta Toss Recipe
  • 🍽More Healthy Dinners!

🥘 Ingredients

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:

  • whole wheat  or smart spiral pasta (I use smart pasta rotini)
  • Italian turkey sausage
  • garlic
  • fresh baby spinach
  • Kalamata black olives
  • sun-dried tomatoes *I use jarred, packed in oil
  • feta cheese * I use light/low-fat

*See recipe card for quantities

Greek pasta in a blue bowl with a brown wooden spoon

📖 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 any type of pasta, but see below for suggestions
  • Sun-dried tomatoes- I like to use the jarred ones (in oil). I drain off the oil. However, you can use the dried type that gets soaked in water
  • 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

💭Top Tip

What pasta to use?

Then there’s the question of which pasta to use. 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 the whole wheat but you still get 4X as much fiber than 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!

🥗 Side Dishes

Here are some suggestions for what to serve with pasta toss:

  • Everything Bagel Cloud Bread Recipe (Shown below-WW friendly - 0 points)
  • Bread Machine Italian Breadsticks
  • Bread Machine Onion & Olive Bread (dipped in balsamic vinegar and olive oil)
  • Healthy Roasted Carrots with Brown Sugar
  • Quick Cucumber Kimchi
cloud bread cut in half being held up
Everything Bagel Cloud Bread

🌡️Storage

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

Mediterranean past in a bowl with spoon and white napkin on the side

🦺Food Safety

  • Cook turkey sausage to an internal minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands after touching raw meat
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended

See more guidelines at USDA.gov and https://www.canada.ca/en/health-canada/services/general-food-safety-tips/safe-internal-cooking-temperatures.html

🍽Equipment

You will need a large pot, a strainer, a cutting board and a sharp knife for this Mediterranean Sausage pasta. You'll also need a large skillet (or use an air fryer) to cook your sausages. Alternatively, you could use a Dutch oven to cook everything in. You could also use a food processor (affiliate links) to chop your sundried tomatoes, as they are a bit slippery and tough to cut through with a knife!

👪 Serving Size

This recipe serves 6. However, if you want to cut the recipe in half or double it, just click on the serving size (it's highlighted in blue) and select the number of servings you’d like and the ingredient quantities will adjust accordingly.

🔢WW Points

This dish is 12 WW points on my plan as is. But if you have chicken breast as a 0 (zero) point food and use it instead of turkey sausage, it brings the points down to 9 WW on my plan. You can bring the points down further by using a WW friendlier pasta (see Top Tip). Plug the ingredients into the recipe builder on the ww app to see how much it is on your plan.

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!

Greek pasta salad in white bowl

⭐ Reviews

Did you make this recipe? Please RATE THE RECIPE below!

Please SUBSCRIBE  (get my FREE E-cookbook) and be sure to FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM and PINTEREST!

Mediterranean past in a bowl with spoon and white napkin on the side
Food Meandering Logo

📋 Mediterranean Pasta Toss Recipe

Make this quick and easy healthy Mediterranean pasta dish with Mediterranean flavors like spinach and feta cheese in under 30 minutes! It's the perfect weeknight meal! This Greek Pasta recipe was also featured in Taste of Home's Simple & Delicious Magazine.
5 from 1 vote
Print Pin Rate
Course: dinner, Main Course
Cuisine: Greek, Mediterranean
Keyword: greek, mediterranean, pasta
Special Diet: Weight Watchers
Servings: 6 servings
Calories: 537kcal
Author: Terri Gilson
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Prevent your screen from going dark

Ingredients

  • 3 cups uncooked whole wheat or *smart spiral pasta (*I use smart pasta rotini ) 7 oz.
  • ¾ lb Italian turkey sausage links casings removed (*or substitute shrimp or chicken)
  • 2 garlic cloves minced
  • 4 oz fresh baby spinach 5 cups
  • ½ cup pitted Kalamata black olives halved
  • ⅓ cup julienned oil-packed sun-dried tomatoes drained and chopped
  • ¼ cup crumbled light feta cheese
US Customary - Metric

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.
  • 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.
  • Return pasta to burner on low heat, stir in garlic, fresh spinach, olives and sun-dried tomatoes to pot with pasta and sausage; heat through, allowing spinach to wilt slightly. Stir in feta cheese.

Garnish

  • If desired, serve with lemon wedges. Sprinkle on parmesan cheese and/or black pepper, if desired.

Notes

*See post contents for important recipe information, substitutions and tips!
Nutrition Facts
📋 Mediterranean Pasta Toss Recipe
Amount Per Serving
Calories 537 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 2g13%
Cholesterol 43mg14%
Sodium 604mg26%
Potassium 350mg10%
Carbohydrates 79g26%
Fiber 12g50%
Sugar 4g4%
Protein 28g56%
Vitamin A 1938IU39%
Vitamin C 13mg16%
Calcium 40mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
  

Nutrition

Calories: 537kcal (27%) | Carbohydrates: 79g (26%) | Protein: 28g (56%) | Fat: 10g (15%) | Saturated Fat: 2g (13%) | Cholesterol: 43mg (14%) | Sodium: 604mg (26%) | Potassium: 350mg (10%) | Fiber: 12g (50%) | Sugar: 4g (4%) | Vitamin A: 1938IU (39%) | Vitamin C: 13mg (16%) | Calcium: 40mg (4%) | Iron: 1mg (6%)
Did you make this recipe? Please leave a star rating and review below!
Rate this Recipe

🍽More Healthy Dinners!

  • Healthy Salmon Burger
  • Easy & Healthy Butter Chicken
  • Healthy Creamy Lemon Chicken Pasta
  • Easy Sriracha Chicken Noodle Lettuce Wraps
  • Healthy Leftover Creamy Ham Pasta with Peas

More Pasta

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Reader Interactions

Comments

  1. Sheryl

    January 02, 2017 at 9:01 pm

    mmm. . . this looks yummy.

    Reply
    • Food Meanderings

      January 03, 2017 at 12:00 am

      It is but the nice thing is that it's really quick

      Reply
  2. Sheryl

    January 02, 2017 at 9:01 pm

    mmm. . . this looks yummy.

    Reply
  3. Edith

    February 22, 2018 at 12:21 pm

    I made your Greek pasta toss last night. It was so good.

    Reply
    • Terri Gilson

      February 23, 2018 at 8:48 am

      I'm glad you enjoyed it, Edith!

      Reply

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I'm Terri, a passionate home cook and baker, an award-winning recipe developer and a busy working mom that is trying to eat healthy and fit everything into not enough hours in a day! My mission is to share not only my recipes, cooking hacks and tips with you, but also my secrets to successful weight maintenance.

More about me →

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