26 Delicious Mediterranean Diet Pasta Recipes for Healthy Eating

Hungry for pasta but want to keep things healthy and vibrant? You’re in luck! We’ve gathered 26 delicious Mediterranean diet pasta recipes that prove you don’t have to sacrifice flavor for nutrition. From quick weeknight dinners to comforting bowls packed with fresh ingredients, these dishes will satisfy your cravings while nourishing your body. Get ready to discover your new favorite healthy pasta recipes!

Lemon Basil Shrimp Pasta

Even the busiest weeknights deserve a vibrant, restaurant-quality pasta dish. Lemon basil shrimp pasta delivers bright flavors with minimal effort, making it perfect for quick dinners when time is limited but taste matters most.

Ingredients

Pasta – 8 oz
Shrimp – 1 lb
Olive oil – 2 tbsp
Garlic – 3 cloves
Lemon – 1
Fresh basil – ¼ cup
Salt – 1 tsp
Black pepper – ½ tsp
Red pepper flakes – ¼ tsp

Instructions

1. Bring 4 quarts of salted water to a rolling boil in a large pot.
2. Add pasta and cook for 8-10 minutes until al dente, stirring occasionally to prevent sticking.
3. While pasta cooks, pat shrimp completely dry with paper towels to ensure proper searing.
4. Heat olive oil in a large skillet over medium-high heat until shimmering.
5. Add shrimp in a single layer and cook for 2 minutes per side until pink and opaque.
6. Transfer shrimp to a plate, leaving oil in the skillet.
7. Reduce heat to medium and add minced garlic, cooking for 30 seconds until fragrant but not browned.
8. Zest the entire lemon directly into the skillet, then juice it and add the juice.
9. Add red pepper flakes, salt, and black pepper to the skillet.
10. Drain cooked pasta, reserving ½ cup of pasta water.
11. Add pasta and ¼ cup of reserved pasta water to the skillet, tossing to combine.
12. Return shrimp to the skillet and toss gently to warm through.
13. Stir in chopped fresh basil just before serving to maintain its bright color and flavor.
14. Add remaining pasta water if needed to create a light sauce that coats the pasta.

You’ll love the contrast between the tender shrimp and al dente pasta coated in the zesty lemon sauce. The fresh basil adds a fragrant note that balances the subtle heat from the red pepper flakes. Try serving it with crusty bread to soak up every bit of the flavorful sauce.

Mediterranean Vegetable Orzo

Zesty Mediterranean flavors come together in this vibrant orzo dish that’s ready in under 30 minutes. Packed with colorful vegetables and fresh herbs, it makes a satisfying one-pan meal. Perfect for busy weeknights when you want something healthy but don’t want to spend hours cooking.

Ingredients

Orzo – 1 cup
Olive oil – 2 tbsp
Yellow onion – 1 medium, diced
Garlic – 3 cloves, minced
Zucchini – 1 medium, diced
Red bell pepper – 1 large, diced
Cherry tomatoes – 1 cup, halved
Vegetable broth – 2 cups
Lemon juice – 2 tbsp
Fresh basil – ¼ cup, chopped
Salt – 1 tsp
Black pepper – ½ tsp

Instructions

1. Heat olive oil in a large skillet over medium-high heat until shimmering.
2. Add diced onion and cook for 3 minutes until translucent.
3. Add minced garlic and cook for 30 seconds until fragrant.
4. Add diced zucchini and red bell pepper, cooking for 4 minutes until slightly softened.
5. Stir in orzo and toast for 1 minute to enhance nutty flavor.
6. Pour in vegetable broth and bring to a boil.
7. Reduce heat to medium-low, cover, and simmer for 8 minutes.
8. Add halved cherry tomatoes and cook uncovered for 3 more minutes.
9. Remove from heat when orzo is al dente and most liquid is absorbed.
10. Stir in lemon juice, chopped basil, salt, and black pepper.

Vibrant and satisfying, this dish features tender orzo with just the right bite against crisp-tender vegetables. The bright lemon and fresh basil cut through the richness beautifully. Serve it warm as a main course or chilled for a refreshing pasta salad the next day.

Spinach and Feta Whole Wheat Spaghetti

Mixing fresh spinach with tangy feta creates a vibrant sauce for whole wheat spaghetti. This quick vegetarian dish comes together in under 30 minutes. The creamy cheese melts into a silky coating that clings perfectly to each strand.

Ingredients

• Whole wheat spaghetti – 8 oz
• Fresh spinach – 5 oz
• Feta cheese – 4 oz
• Garlic – 2 cloves
• Olive oil – 2 tbsp
• Lemon juice – 1 tbsp
• Red pepper flakes – ¼ tsp
• Salt – ½ tsp
• Black pepper – ¼ tsp

Instructions

1. Bring 4 quarts of water to a rolling boil in a large pot.
2. Add 1 tablespoon of salt to the boiling water.
3. Add 8 oz whole wheat spaghetti and cook for 9 minutes exactly.
4. Reserve 1 cup of pasta water before draining the spaghetti.
5. Heat 2 tablespoons olive oil in a large skillet over medium heat.
6. Thinly slice 2 cloves garlic and add to the skillet.
7. Cook garlic for 1 minute until fragrant but not browned.
8. Add 5 oz fresh spinach and cook for 2 minutes until wilted.
9. Crumble 4 oz feta cheese directly into the skillet.
10. Add ¼ teaspoon red pepper flakes and ¼ teaspoon black pepper.
11. Pour in 1 tablespoon lemon juice and stir to combine.
12. Add the drained spaghetti to the skillet with ½ cup reserved pasta water.
13. Toss continuously for 2 minutes until the sauce emulsifies and coats the pasta.
14. Add more pasta water if the sauce appears too thick.
15. Season with ½ teaspoon salt and adjust to preference.
16. Serve immediately while hot.

Al dente whole wheat spaghetti provides a satisfying chew against the creamy feta sauce. The spinach adds earthy notes that balance the cheese’s saltiness. For extra crunch, top with toasted pine nuts or serve alongside grilled chicken.

Sun-Dried Tomato and Olive Penne

Oven-roasted tomatoes and briny olives transform simple penne into a Mediterranean masterpiece. This quick pasta dish delivers bold flavor with minimal effort. Perfect for busy weeknights when you crave restaurant-quality results at home.

Ingredients

Penne pasta – 12 oz
Sun-dried tomatoes in oil – ½ cup
Kalamata olives – ⅓ cup
Garlic – 3 cloves
Olive oil – 2 tbsp
Fresh basil – ¼ cup
Parmesan cheese – ½ cup
Salt – 1 tsp
Black pepper – ½ tsp

Instructions

1. Bring 4 quarts of water to a rolling boil in a large pot.
2. Add 1 tablespoon of salt to the boiling water.
3. Add penne pasta and cook for 9 minutes exactly.
4. Reserve 1 cup of pasta water before draining.
5. Mince 3 cloves of garlic while pasta cooks.
6. Heat 2 tablespoons of olive oil in a large skillet over medium heat.
7. Add minced garlic and cook for 1 minute until fragrant but not browned.
8. Chop sun-dried tomatoes and add to the skillet.
9. Pit and slice kalamata olives, then add to the pan.
10. Cook the tomato-olive mixture for 3 minutes, stirring frequently.
11. Add drained pasta directly to the skillet.
12. Pour in ½ cup of reserved pasta water.
13. Toss everything together for 2 minutes until sauce emulsifies.
14. Chop fresh basil leaves and stir into the pasta.
15. Grate Parmesan cheese directly over the dish.
16. Season with ½ teaspoon black pepper.
17. Toss once more to combine all ingredients evenly.
18. Serve immediately while hot. What makes this dish exceptional is the way the chewy sun-dried tomatoes contrast with the firm pasta texture. The salty olives and rich Parmesan create a savory depth that needs no additional seasoning. Try topping with toasted pine nuts for extra crunch or serving alongside grilled chicken for a complete meal.

Arugula and Goat Cheese Pesto Pasta

This vibrant pasta comes together in minutes but delivers restaurant-quality flavor. The peppery arugula and tangy goat cheese create a pesto that’s creamy without heavy cream. You’ll want to make this on repeat for busy weeknights.

Ingredients

• Pasta – 12 oz
• Arugula – 4 cups
• Goat cheese – 4 oz
• Garlic – 2 cloves
• Olive oil – ½ cup
• Lemon juice – 2 tbsp
• Salt – 1 tsp
• Black pepper – ½ tsp
• Pine nuts – ¼ cup

Instructions

1. Bring a large pot of salted water to a rolling boil over high heat.
2. Add pasta and cook for 9-11 minutes until al dente, stirring occasionally to prevent sticking.
3. While pasta cooks, toast pine nuts in a dry skillet over medium heat for 3-4 minutes until golden, shaking pan frequently to avoid burning.
4. Combine arugula, toasted pine nuts, garlic, olive oil, lemon juice, salt, and pepper in a food processor.
5. Pulse mixture for 30 seconds until smooth, scraping down sides with a spatula to ensure even blending.
6. Crumble goat cheese into the food processor and pulse for 15 seconds until just incorporated.
7. Reserve ½ cup of pasta water before draining the cooked pasta.
8. Return drained pasta to the warm pot off heat.
9. Pour pesto over pasta and toss vigorously, adding reserved pasta water 1 tablespoon at a time until sauce reaches desired consistency.
10. Serve immediately in warm bowls.

Creamy pesto clings perfectly to every noodle while maintaining the arugula’s fresh bite. The goat cheese adds tangy richness that balances the peppery greens beautifully. For a summer twist, serve chilled with grilled shrimp or cherry tomatoes.

Grilled Eggplant and Chickpea Rotini

Bold flavors meet simple preparation in this vegetarian pasta dish. Grilled eggplant adds smoky depth while chickpeas provide satisfying protein. This 30-minute meal delivers restaurant-quality results with minimal effort.

Ingredients

Eggplant – 1 large
Chickpeas – 1 can (15 oz)
Rotini pasta – 8 oz
Olive oil – 3 tbsp
Garlic – 3 cloves
Lemon juice – 2 tbsp
Salt – 1 tsp
Black pepper – ½ tsp
Fresh basil – ¼ cup

Instructions

1. Slice eggplant into ½-inch rounds and brush both sides with 2 tablespoons olive oil.
2. Preheat grill to medium-high heat (400°F).
3. Grill eggplant for 4 minutes per side until char marks appear and flesh softens.
4. Chop grilled eggplant into bite-sized pieces.
5. Bring large pot of salted water to rolling boil.
6. Cook rotini according to package directions until al dente, about 9 minutes.
7. Drain pasta, reserving ½ cup pasta water.
8. Mince garlic cloves finely.
9. Heat remaining 1 tablespoon olive oil in large skillet over medium heat.
10. Sauté garlic for 1 minute until fragrant but not browned.
11. Add chickpeas to skillet and cook for 3 minutes until lightly crisped.
12. Stir in chopped eggplant and cook for 2 minutes to combine flavors.
13. Add cooked rotini to skillet with reserved pasta water.
14. Toss everything together for 2 minutes until sauce lightly coats pasta.
15. Stir in lemon juice, salt, and black pepper.
16. Chop fresh basil and sprinkle over finished dish.
Just toss everything together for a complete meal that satisfies both vegetarians and meat-eaters alike. The creamy eggplant contrasts beautifully with the firm chickpeas and tender pasta. Serve it warm with extra lemon wedges or chill it for a refreshing pasta salad the next day.

Tomato, Mozzarella, and Basil Farfalle

Let’s make a simple pasta dish that celebrates summer’s best flavors. This farfalle comes together quickly with minimal ingredients. Perfect for busy weeknights or casual entertaining.

Ingredients

– Farfalle pasta – 12 oz
– Cherry tomatoes – 2 cups
– Fresh mozzarella – 8 oz
– Fresh basil – ½ cup
– Olive oil – 3 tbsp
– Garlic – 3 cloves
– Salt – 1 tsp
– Black pepper – ½ tsp

Instructions

1. Bring 4 quarts of water to a rolling boil in a large pot.
2. Add 2 tablespoons of salt to the boiling water.
3. Add farfalle pasta and cook for 11 minutes until al dente.
4. Reserve 1 cup of pasta water before draining.
5. Heat olive oil in a large skillet over medium heat.
6. Add minced garlic and cook for 1 minute until fragrant.
7. Add cherry tomatoes and cook for 5 minutes until skins blister.
8. Crush tomatoes gently with a spoon to release juices.
9. Add drained pasta to the skillet.
10. Toss pasta with tomato mixture for 2 minutes.
11. Add ½ cup of reserved pasta water to create sauce.
12. Remove skillet from heat immediately.
13. Tear mozzarella into bite-sized pieces and add to pasta.
14. Chop fresh basil and sprinkle over the dish.
15. Season with salt and black pepper, then toss gently.
16. Let rest for 2 minutes before serving.
Ultimate comfort comes from the creamy mozzarella melting into warm pasta. The sweet burst of tomatoes balances the peppery basil perfectly. Try serving it with grilled chicken or as a standout potluck dish.

Zucchini Noodles with Garlic and Lemon

Very few dishes deliver such bright, fresh flavor with so little effort. Zucchini noodles offer a light alternative to pasta while letting garlic and lemon shine. This comes together in under 15 minutes for a perfect weeknight meal.

Ingredients

Zucchini – 4 medium
Olive oil – 2 tbsp
Garlic – 3 cloves, minced
Lemon juice – 2 tbsp
Salt – ½ tsp
Black pepper – ¼ tsp

Instructions

1. Spiralize all zucchini into noodles using a spiralizer. Tip: Press noodles between paper towels to remove excess moisture for better texture.
2. Heat olive oil in a large skillet over medium heat for 1 minute.
3. Add minced garlic to the skillet and cook for 30 seconds until fragrant but not browned.
4. Add zucchini noodles to the skillet and toss to coat with oil.
5. Cook noodles for 3-4 minutes, stirring constantly, until just tender but still firm. Tip: Avoid overcooking to prevent mushy noodles.
6. Remove skillet from heat and drizzle with lemon juice.
7. Sprinkle salt and black pepper over the noodles.
8. Toss everything together until evenly combined. Tip: Finish with a squeeze of fresh lemon right before serving for maximum brightness.
Zucchini noodles retain a satisfying al dente bite while soaking up the sharp garlic and citrus flavors. Serve immediately topped with grilled shrimp or cherry tomatoes for extra color. This dish tastes best fresh but can be chilled for a cold lunch option.

Artichoke and Roasted Red Pepper Fusilli

Tired of complicated pasta dishes? This artichoke and roasted red pepper fusilli comes together in minutes. Perfect for busy weeknights when you want something satisfying without the fuss.

Ingredients

Fusilli pasta – 12 oz
Artichoke hearts – 14 oz can
Roasted red peppers – 12 oz jar
Garlic – 3 cloves
Olive oil – 2 tbsp
Heavy cream – ½ cup
Parmesan cheese – ½ cup grated
Salt – 1 tsp
Black pepper – ½ tsp

Instructions

1. Bring 4 quarts of salted water to a rolling boil in a large pot.
2. Add fusilli pasta and cook for 9-11 minutes until al dente, stirring occasionally to prevent sticking.
3. Drain pasta, reserving 1 cup of pasta water for later use.
4. While pasta cooks, heat olive oil in a large skillet over medium heat.
5. Mince garlic and sauté for 1 minute until fragrant but not browned.
6. Drain and chop artichoke hearts into bite-sized pieces.
7. Drain and slice roasted red peppers into thin strips.
8. Add artichokes and peppers to the skillet, cooking for 4 minutes until heated through.
9. Pour in heavy cream and bring to a gentle simmer.
10. Stir in grated Parmesan cheese until melted and smooth.
11. Add cooked pasta to the skillet, tossing to coat evenly.
12. If sauce is too thick, add reserved pasta water 2 tablespoons at a time until desired consistency.
13. Season with salt and black pepper, mixing thoroughly.
14. Serve immediately while hot.

Use the creamy sauce to cling perfectly to every twist of fusilli. The tender artichokes and sweet roasted peppers create a balanced flavor profile that feels both comforting and sophisticated. Try topping with extra Parmesan and fresh basil for a restaurant-quality presentation at home.

Garlic and Herb Angel Hair Pasta

Savor this quick garlic and herb angel hair pasta that comes together in under 20 minutes. Simple ingredients create a restaurant-quality dish perfect for busy weeknights. Fresh herbs and garlic transform basic pantry staples into something special.

Ingredients

Angel hair pasta – 8 oz
Garlic – 4 cloves
Fresh parsley – ¼ cup
Fresh basil – ¼ cup
Olive oil – 3 tbsp
Butter – 2 tbsp
Salt – 1 tsp
Black pepper – ½ tsp
Red pepper flakes – ¼ tsp
Parmesan cheese – ½ cup

Instructions

1. Bring 4 quarts of water to a rolling boil in a large pot.
2. Add 1 teaspoon of salt to the boiling water.
3. Add 8 ounces of angel hair pasta and cook for 4 minutes, stirring occasionally to prevent sticking.
4. While pasta cooks, mince 4 cloves of garlic finely.
5. Chop ¼ cup fresh parsley and ¼ cup fresh basil, keeping herbs separate.
6. Reserve 1 cup of pasta water before draining the cooked pasta.
7. Heat 3 tablespoons olive oil and 2 tablespoons butter in a large skillet over medium heat.
8. Add minced garlic and cook for 1 minute until fragrant but not browned.
9. Stir in ¼ teaspoon red pepper flakes and cook for 30 seconds.
10. Add the drained pasta directly to the skillet.
11. Pour in ½ cup of reserved pasta water and toss continuously.
12. Remove skillet from heat and stir in chopped herbs.
13. Add ½ cup grated Parmesan cheese and toss until creamy sauce forms.
14. Season with ½ teaspoon black pepper and additional salt if needed.
15. Serve immediately while hot.

Enjoy the delicate strands of pasta coated in a silky, herb-infused sauce. The fresh basil and parsley provide bright notes that balance the rich garlic and Parmesan flavors. For a complete meal, top with grilled shrimp or serve alongside a simple arugula salad with lemon vinaigrette.

Spicy Tuna and Caper Linguine

Dive into this bold pasta dish that comes together in under 30 minutes. Spicy tuna and briny capers create a punchy sauce that clings perfectly to linguine. It’s a pantry-friendly meal that delivers restaurant-quality flavor with minimal effort.

Ingredients

Linguine – 8 oz
Olive oil – 2 tbsp
Garlic – 3 cloves
Red pepper flakes – ½ tsp
Canned tuna – 5 oz
Capers – 2 tbsp
Lemon juice – 1 tbsp
Parsley – ¼ cup
Salt – ½ tsp

Instructions

1. Bring 4 quarts of salted water to a rolling boil in a large pot.
2. Add linguine and cook for 9 minutes until al dente, stirring occasionally to prevent sticking.
3. Reserve 1 cup of pasta water before draining.
4. Heat olive oil in a large skillet over medium heat until shimmering.
5. Add minced garlic and red pepper flakes, cooking for 1 minute until fragrant but not browned.
6. Stir in drained tuna, breaking it up with a fork into flaky pieces.
7. Add capers and cook for 2 minutes to meld flavors.
8. Pour in reserved pasta water and lemon juice, simmering for 3 minutes until slightly reduced.
9. Add cooked linguine to the skillet, tossing continuously for 2 minutes to coat evenly.
10. Remove from heat and stir in chopped parsley and salt.
Crunchy breadcrumbs sprinkled on top add welcome texture contrast. The briny capers cut through the rich tuna while the red pepper flakes provide steady heat. Serve immediately with a simple green salad for a complete weeknight dinner that feels special.

Mediterranean Seafood Fettucine

You’ve probably stared down a mountain of weeknight dinner options and felt uninspired. Mediterranean Seafood Fettucine is your answer—a vibrant, coastal-inspired pasta that’s surprisingly simple to pull off.

Ingredients

Fettucine – 8 oz
Olive oil – 2 tbsp
Garlic – 3 cloves, minced
Shrimp – ½ lb, peeled and deveined
Scallops – ½ lb
Cherry tomatoes – 1 cup, halved
White wine – ¼ cup
Lemon juice – 2 tbsp
Fresh parsley – ¼ cup, chopped
Salt – 1 tsp
Black pepper – ½ tsp

Instructions

1. Bring a large pot of salted water to a rolling boil.
2. Add fettucine and cook for 8–10 minutes until al dente, stirring occasionally to prevent sticking.
3. Drain pasta, reserving ½ cup of pasta water.
4. Heat olive oil in a large skillet over medium-high heat until shimmering.
5. Add minced garlic and sauté for 30 seconds until fragrant but not browned.
6. Pat shrimp and scallops dry with paper towels to ensure a good sear.
7. Add shrimp and scallops to the skillet in a single layer, seasoning with salt and pepper.
8. Sear for 2 minutes per side until shrimp are pink and scallops are golden.
9. Remove seafood from skillet and set aside.
10. Add halved cherry tomatoes to the same skillet and cook for 3 minutes until they start to soften.
11. Pour in white wine to deglaze the pan, scraping up any browned bits for extra flavor.
12. Simmer for 2 minutes until the wine reduces by half.
13. Stir in lemon juice and reserved pasta water to create a light sauce.
14. Return cooked seafood and drained fettucine to the skillet, tossing to coat evenly.
15. Fold in chopped parsley just before serving to keep it bright and fresh.
Perfectly al dente fettucine cradles tender shrimp and scallops in a bright, wine-kissed sauce. The cherry tomatoes add a burst of sweetness that balances the briny seafood. For a restaurant-style touch, garnish with extra parsley and a drizzle of olive oil right at the table.

Conclusion

Brimming with wholesome goodness, these 26 Mediterranean diet pasta recipes make healthy eating deliciously simple. We hope you’ll whip up a few favorites in your kitchen! Share which recipes you love most in the comments below, and don’t forget to pin this article to your Pinterest boards for easy meal planning inspiration.