Mediterranean Pasta

Name: Mediterranean Pasta (Easy Vegetarian Recipe)
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 8 ounces whole wheat spaghetti; 3 tablespoons olive oil; 3 cloves garlic, (minced); 1/8 teaspoon red chili flakes ((optional)); 1 pint (2 cups) grape tomatoes, halved; 1/4 teaspoon kosher salt; 1/8 teaspoon black pepper; 1 can (9 ounces) artichoke hearts (or 1 package frozen artichoke hearts, defrosted), drained and cut into quarters; 2 tablespoons capers ((can substitute olives)); 2 tablespoons lemon juice; 2 teaspoons lemon zest; 1 ounce freshly grated parmesan or vegan parmesan cheese* ((about 1/2 cup freshly grated or 1/4 cup pre-grated cheese)); Fresh basil or parsley, freshly grated parmesan cheese, olive oil for drizzling

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Bring the flavors of the Mediterranean to your kitchen with this Mediterranean Pasta - a quick, light, and healthy dinner packed with fresh veggies and a bright, lemony sauce. This vegetarian pasta recipe comes together in just 25 minutes and is perfect for busy weeknights.

Overhead of Mediterranean pasta in a gray bowl.

There's a reason Mediterranean recipes are so popular - they're colorful, satisfying, and full of fresh, wholesome ingredients that are good for your health. This Mediterranean pasta dish is no exception! The combination of juicy tomatoes, tender artichoke hearts, whole grain pasta, and heart-healthy olive oil makes it a balanced and nutrient-rich meal the whole family will love.

This vegetarian recipe is simple, delicious, and oh-so-satisfying. It's a light pasta dish packed with Mediterranean flavors that fill you up and satisfy you without weighing you down.

If you're a fan of Mediterranean flavors, you'll also love my Greek Shrimp with Feta, Mediterranean Chopped Salad, and Baked Mediterranean White Fish. You can also browse my full collection of Healthy Mediterranean Diet Salad Recipes for more inspiration.

Jump to:

Why You'll Love This Dish
Doctor's Tips
Ingredients
How To Make Mediterranean Pasta Step-By-Step
Chef's Tips
Variations and Substitutions
What To Serve With This Dish
Recipe FAQs
More Mediterranean Diet Recipes
Recipe
Reviews

Why You'll Love This Dish

Quick & easy: Ready in 25 minutes or less
Vegetarian & healthy: Perfect for a meatless Monday dinner; can easily be made vegan if you use my vegan parmesan cheese
Packed with veggies: A colorful, flavorful way to eat more vegetables
Customizable: Works with any pasta shape or your favorite seasonal produce
Great for meal prep: Leftovers make a perfect next-day lunch

Doctor's Tips

This vegetarian Mediterranean pasta is a delicious and nutrient-dense dish that supports heart and overall health.

Balanced macronutrients: Pairing pasta with vegetables and healthy fats helps stabilize blood sugar and keeps you full and energized longer.
Heart health: Extra virgin olive oil provides monounsaturated fats that support cardiovascular health. Read more about the health benefits of olive oil.
Veggie power: Tomatoes, artichokes, and capers are rich in vitamins, minerals, antioxidants, and fiber - all of which support healthy digestion, boost immunity, and fight chronic inflammation.
Blood sugar-friendly tips: For slower digestion and fewer blood sugar spikes, try using whole wheat or legume-based pasta, and consider serving this pasta with grilled chicken, shrimp, chickpeas or white beans for extra protein.

Ingredients

Ingredient notes and substitutions. See recipe card at the end of the post for full ingredient list.

Spaghetti- I use whole wheat spaghetti to incorporate healthy whole grains into this dish; you can substitute thin spaghetti or angel hair pasta
Olive oil- use good quality olive oil since it forms the base of the sauce
Grape tomatoes- you can use cherry tomatoes; I like to use a medley of colorful tomatoes when I can find them at the grocery store
Artichoke hearts- you can use canned or frozen artichoke hearts, both of which are available all year round
Capers- add a nice salty bite; you can substitute black or green olives if you prefer or just leave them out
Lemon- I use both the juice and the zest for extra flavor; you can substitute a dry white wine or use some wine in addition to the lemon
Parmesan cheese- you can substitute feta cheese or try my 4-ingredient dairy-free parmesan cheese
Herbs- I use fresh basil in this dish but you can also use fresh parsley; you can also use dried herbs like basil, parsley, Italian seasoning or oregano. If using dried herbs, add them to the pan along with the tomatoes rather than at the end.

How To Make Mediterranean Pasta Step-By-Step

See recipe card at the end of the post for full recipe details.

Step 1- Cook pasta according to package instructions in a large pot of boiling water until al dente. Be sure to reserve about 1 cup of the pasta water. As the pasta cooks, make the sauce. Slowly heat the olive oil with the garlic and red pepper flakes in a large skillet over medium heat. Once the oil is hot and the garlic is fragrant, add the halved tomatoes. Cook 4-5 minutes until tomatoes start to soften.
Step 2- Add the quartered artichoke hearts, capers, lemon juice, and lemon zest to the pan and toss to combine. Cook a minute or two until the ingredients are heated through.
Step 3- Add the hot spaghetti to the pan and toss to combine. I use a good pair of kitchen tongs to toss the pasta.
Step 4- Add the grated cheese and about ½ cup of the reserved pasta water. Toss to coat the pasta with the sauce. Continue to cook the pasta for another 1-2 minutes. Add more pasta water as needed until a smooth sauce is formed, coating all of the pasta.

Garnish this Mediterranean pasta with desired toppings like fresh basil or fresh parsley, grated parmesan cheese, and a drizzle of extra-virgin olive oil.

Chef's Tips

Make sure you mise en place (prep and have all of your ingredients ready) when making this dish. Once you start cooking, the dish comes together very quickly.
Heat the olive oil slowly in the skillet with the garlic and chili flakes to gently infuse it with flavor. Do not raise the heat too high and allow the garlic to brown or burn, otherwise it will taint the flavor.
Once the spaghetti is cooked, add it to the skillet with the sauce and cook another minute or two to allow the flavors to meld.
Be sure to reserve about a cup of the pasta water to use when you're making the sauce. Add enough pasta water to create a smooth sauce that coats the spaghetti.

Variations and Substitutions

This recipe is easily adaptable! You can try a variety of different ingredients depending on your preference and what you have available in your pantry. Here are some ideas:

Make it high-protein: Add chickpeas, white beans, grilled chicken, shrimp or canned tuna for extra protein. You can also try my canned tuna pasta recipe.
Try different vegetables like roasted red peppers, baby spinach, sun-dried tomatoes or mushrooms
Add some olives: I love using briny capers in this Mediterranean pasta dish but you can substitute green olives or black olives like kalamata olives.
Try different cheeses: Top the pasta with crumbled feta or goat cheese instead of parmesan or try my 4 ingredient dairy-free parmesan to keep this dish vegan.
Add a splash of dry white wine to the sauce for depth of flavor
Add some crunch with some toasted pine nuts or walnuts
Make it gluten-free: Use gluten-free pasta or try zucchini noodles

Ever wonder how to choose the right shaped pasta for your dishes? Read my post on Ziti vs. Penne vs. Rigatoni Pasta- What's The Difference?

What To Serve With This Dish

You can serve this hearty pasta dish with some crusty bread on the side like my pan con tomate (Spanish tomato bread) or low carb cheesy cauliflower bread.

You can also serve it with a fresh salad or with a protein like salmon or shrimp.

Recipe FAQs

Can I make this Mediterranean pasta ahead of time?

Yes! Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or in the microwave, adding a drizzle of olive oil to refresh the sauce.

Can you freeze this dish?

I would recommend freezing the sauce separately for up to 2 months. Then, toss the defrosted sauce with freshly cooked pasta when ready to serve.

Can you have pasta on a Mediterranean diet?

The Mediterranean diet encourages increasing your intake of vegetables, legumes, whole grains, seafood, and extra-virgin olive oil. So yes, pasta, especially whole grain pasta (like the whole wheat spaghetti in this dish), can be part of a Mediterranean diet.

What pasta shape is best for Mediterranean pasta?

I like to use spaghetti or linguine but short shapes like penne, rotini or farfalle work great as well.