Craving a vibrant, flavorful, and healthy meal that’s ready in a flash? Look no further than this incredible **Greek Pasta Toss**! Packed with authentic Mediterranean flavors like fresh spinach, salty feta cheese, and briny Kalamata olives, it’s the perfect dinner solution for busy weeknights. Not only is this dish remarkably healthy and Weight Watchers (WW) friendly, but it also delivers pure comfort food satisfaction in just about 30 minutes. It’s so good, in fact, that this very Greek Pasta recipe was proudly featured in Taste of Home’s Simple & Delicious magazine, a testament to its widespread appeal and ease of preparation.

This Mediterranean-inspired pasta dish truly shines throughout the year. It’s a light and refreshing choice for summer evenings, a speedy and nutritious option for back-to-school dinners when time is tight, and an ideal healthy start to the New Year. Its versatility makes it a fantastic make-ahead meal that holds up beautifully, ensuring you always have a delicious, wholesome dinner at your fingertips. For a truly complete and satisfying meal, this Greek Pasta Toss pairs wonderfully with my Everything Bagel Cloud Bread Recipe, which boasts 0 WW points and complements the Mediterranean flavors perfectly.

Essential Ingredient Notes for Your Greek Pasta Toss

One of the beauties of this recipe is its simplicity and reliance on the inherent flavors of its high-quality ingredients. You’ll notice there’s no added oil in the main cooking steps, as the sun-dried tomatoes, even after draining, retain just enough oil to bind all the wonderful flavors together beautifully. Here’s a closer look at the key components:

• Pasta: The choice of pasta can significantly impact the dish’s texture and how well it holds the other ingredients. Spiral pastas, such as fusilli (which I used in the process photos) or rotini (featured in the main photos), are ideal. Their nooks and crannies are perfect for capturing the savory bits of sausage, vegetables, and cheese in every bite. While regular pasta works, I often opt for “smart pasta” rotini or fusilli. This type cooks faster than whole wheat pasta and provides a beneficial fiber boost—up to four times the fiber of white pasta. While not quite as dense as traditional whole wheat, it offers a healthier alternative without compromising on cooking time or texture. For more insights into healthier pasta choices, you can read about healthy pasta options HERE. Additionally, explore this helpful WW pasta cheat sheet for Weight Watchers friendly alternatives.
• Italian Turkey Sausage: This lean protein adds a savory depth and a delightful texture to the dish. Italian chicken sausage is a great alternative if turkey sausage is hard to find. I’ve often had success locating these at Co-op or Superstore in Canada. If calorie and fat content are less of a concern for you, regular Italian sausage can certainly be used, offering a richer flavor profile.
• Fresh Spinach: For the best results, fresh spinach is highly recommended. Baby spinach, with its tender, smaller leaves, is particularly excellent as it wilts down easily and integrates seamlessly into bite-sized pieces, ensuring every forkful is perfectly balanced. It also has a milder flavor and more delicate texture than mature spinach.
• Kalamata Black Olives: These distinctively flavorful Greek olives are a cornerstone of Mediterranean cuisine. Their briny, fruity, and slightly smoky notes elevate the entire dish. Always opt for pitted Kalamata olives to save time and effort during preparation and eating. Trust me, you don’t want to be fumbling with pits while enjoying this delicious meal!
• Sun-Dried Tomatoes: I prefer using jarred, oil-packed sun-dried tomatoes. After draining them, resist the urge to pat them completely dry. That small amount of residual oil is crucial; it acts as a natural binding agent and infuses the dish with an extra layer of concentrated tomato flavor without the need for additional cooking oils.
• Feta Cheese: The quintessential Greek cheese, feta adds a creamy, tangy, and salty dimension that ties all the flavors together. For a healthier option, I typically use light or low-fat feta cheese. If you’re looking to further reduce points for Weight Watchers, fat-free feta is an excellent choice. Of course, if calories and fat are not a primary concern, regular feta cheese will offer a more robust and traditional flavor.

*A comprehensive list of ingredients and precise quantities can be found in the full recipe card below.

Flavorful Variations & Smart Substitutions

One of the many joys of this Greek Pasta Toss is its adaptability. Feel free to customize it based on your preferences or what you have on hand. Here are some ideas to inspire your culinary creativity:

• Meat Alternatives: For those who prefer a different protein, cooked chicken breast (shredded or diced) or shrimp are fantastic substitutes that complement the Mediterranean flavors beautifully. If Italian turkey or chicken sausages are unavailable, you can use breakfast turkey sausages. Just be sure to enhance their flavor with about ½ teaspoon (or more, if you like it spicy) of red pepper flakes and 1 tablespoon of Italian seasoning added to the pan during cooking. For a vegetarian option, simply omit the sausage or add canned chickpeas or a plant-based sausage alternative.
• Pasta Choices: While spiral pasta is recommended for its ability to hold ingredients, this recipe is forgiving. Almost any short pasta shape will work well, such as penne, rigatoni, bowtie (farfalle), or even orecchiette. Experiment with different shapes to see what your family enjoys most!
• Sun-Dried Tomatoes: My preference is for oil-packed, jarred sun-dried tomatoes because the residual oil adds flavor and acts as a binder. However, if you’re using dried sun-dried tomatoes (the kind that need to be rehydrated in water), simply soak them according to package directions and then chop. You’ll want to add about ½ tablespoon of olive oil to the dish along with the other ingredients to compensate for the lost oil and ensure proper coating.
• Spinach Options: Fresh baby spinach is ideal for its texture and mild taste, but you can certainly substitute frozen spinach in a pinch. If using frozen, ensure it’s thoroughly thawed and squeezed dry to remove excess water, which could dilute the flavors of the dish.
• Olives: Kalamata olives truly make this dish, offering a unique brininess and depth. While canned black olives can be used as a substitute, be aware that they have a milder flavor and less firm texture. For the most authentic Greek taste, stick with Kalamata if possible.
• Weight Watchers Friendly Adjustments: To further lower the WW points (currently 5 points per serving), consider using fat-free feta cheese and exploring the various WW-friendly pasta options mentioned in the Ingredient Notes section. Every small change can make a difference!
• Add a Spicy Kick: If you enjoy a little heat, incorporate crushed red pepper flakes. You can add them while sautéing the sausage or stir them in at the end with the other ingredients, depending on your desired spice level.
• Fresh Herbs: Elevate the flavors with a sprinkle of fresh chopped herbs like parsley, dill, or oregano just before serving.
• More Vegetables: Feel free to toss in other quick-cooking Mediterranean vegetables such as chopped bell peppers, cherry tomatoes (halved), or even some sautéed zucchini for added nutrition and color.

How to Master Your Greek Pasta Toss in 4 Simple Steps

This recipe is designed for maximum flavor with minimal effort, making it a perfect choice for any night of the week. Follow these easy steps to bring a taste of the Mediterranean to your table.

1. Step 1: Cook the Sausage. In a large skillet, cook your Italian turkey or chicken sausage over medium-high heat. Break it apart with a spoon as it cooks, ensuring it’s no longer pink, which typically takes about 4-6 minutes. Once cooked, remove the sausage from the skillet, slice it into approximately 1-inch circles (if using links), and set it aside to add to the hot pasta later. This ensures perfectly cooked sausage and allows it to integrate well with the pasta.

2. Step 2: Prepare the Pasta. In a large 6-quart stockpot, bring water to a rolling boil and cook your chosen pasta (spiral pasta like fusilli or rotini works best) according to the package directions, aiming for an al dente texture. This means it should be firm to the bite, which is crucial for a pasta toss, as it prevents it from becoming mushy. Drain the pasta thoroughly but do not rinse it; the residual starch helps the other ingredients adhere better. Return the drained pasta to the pot and set it aside.

3. Step 3: Combine Ingredients. Return the pot with the pasta to the burner over low heat. Add the minced garlic, fresh baby spinach, pitted Kalamata olives, and drained sun-dried tomatoes directly into the pot with the pasta and the cooked sausage. Stir everything gently but thoroughly to ensure all the flavors begin to meld and the ingredients are evenly distributed.

4. Step 4: Wilt Spinach and Add Feta. Continue to heat the mixture gently, stirring occasionally, just until the spinach begins to wilt slightly and turn a vibrant green. This takes only a couple of minutes. Remove the pot from the heat and then stir in the crumbled feta cheese. The residual heat from the pasta and other ingredients will gently warm the feta, making it creamy and allowing it to infuse its tangy flavor throughout the dish. Serve immediately and enjoy the fresh, warm flavors!

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