Mediterranean Diet Creamy Garlic Parmesan Pasta

Indulge in the wholesome flavors of Mediterranean-inspired comfort food with this Creamy Garlic Parmesan Pasta. This recipe combines the heart-healthy benefits of whole wheat pasta and extra virgin olive oil with a rich yet light yogurt-based creamy sauce. Bursting with the vibrant colors of cherry tomatoes, baby spinach, and fresh basil, it’s a nutrient-packed dish that doesn’t skimp on flavor. The sautéed garlic adds depth, while grated Parmesan delivers a savory finish that’s perfectly balanced by a hint of heat from optional red pepper flakes. Ready in just 40 minutes, this Mediterranean Diet pasta is an easy, satisfying weeknight dinner that feels indulgent yet stays true to a healthy lifestyle. Serve it warm and garnish with extra Parmesan and fresh basil for an irresistible touch!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 12 ounces whole wheat pasta
• 2 tablespoons extra virgin olive oil
• 4 garlic cloves, minced
• 1.5 cups cherry tomatoes, halved
• 3 cups baby spinach leaves
• 1 cup low-sodium vegetable broth
• 1 cup Greek yogurt
• 0.75 cup Parmesan cheese, grated
• 0.25 cup fresh basil leaves, chopped
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 teaspoon red pepper flakes, optional

Directions

Step 1

Bring a large pot of salted water to a boil and cook the whole wheat pasta according to the package instructions until al dente. Reserve 1 cup of pasta water, then drain and set aside.

Step 2

In a large skillet, heat extra virgin olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant, being careful not to burn the garlic.

Step 3

Add the cherry tomatoes to the skillet and cook for about 5 minutes, stirring occasionally, until they start to soften and release their juices.

Step 4

Add the baby spinach leaves to the skillet and cook for another 2-3 minutes until the spinach wilts.

Step 5

Pour in the low-sodium vegetable broth and stir. Bring to a simmer for about 2 minutes.

Step 6

Reduce the heat to low and stir in the Greek yogurt until well combined, creating a creamy sauce.

Step 7

Add the grated Parmesan cheese to the sauce and stir until melted and smooth.

Step 8

Season the sauce with salt, black pepper, and optional red pepper flakes for some heat. Adjust seasoning to taste.

Step 9

Combine the cooked pasta with the creamy sauce in the skillet. Toss until the pasta is well coated with the sauce. If needed, add reserved pasta water a little at a time to reach the desired consistency.

Step 10

Remove from heat and stir in the chopped fresh basil.

Step 11

Serve the creamy garlic parmesan pasta warm, garnished with additional Parmesan cheese and fresh basil if desired.

Nutrition Facts

Serving size	(1265.6g)

Amount per serving	% Daily Value*
Calories	1161.8

Total Fat 49.7g	0%
Saturated Fat 17.1g	0%
Polyunsaturated Fat g
Cholesterol 67.9mg	0%
Sodium 2495.0mg	0%
Total Carbohydrate 119.5g	0%
Dietary Fiber 21.2g	0%
Total Sugars 16.5g
Protein 63.9g	0%

Vitamin D 0IU	0%
Calcium 1058.8mg	0%
Iron 9.7mg	0%
Potassium 2018.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.9%

Protein: 21.6%

Carbs: 40.5%