Mediterranean Yogurt Pasta
A silky, tangy yogurt-based pasta infused with olive oil, garlic, herbs, and vegetables. This Mediterranean-style dish is comforting yet light, high in protein, and perfect for lunch or an easy dinner without heaviness.
Prep time: 10 minutes
Cook time: 15 minutes
Total time: ~25 minutes
Serves: 2
Ingredients
Pasta
180 g pasta (penne, fusilli, or spaghetti)
Salt for boiling water
Yogurt Sauce
¾ cup Greek yogurt (room temperature)
2 tbsp olive oil
2 garlic cloves, finely minced
½ tsp dried oregano
¼ tsp black pepper
Salt to taste
2–3 tbsp pasta cooking water
Veggies
½ cup cherry tomatoes, halved
½ cup spinach or zucchini slices
1 tbsp olives, sliced
Toppings
2 tbsp crumbled feta or grated parmesan
Fresh parsley or basil
Chili flakes
Instructions
Step 1: Cook Pasta
Boil pasta in well-salted water until al dente.
Reserve ½ cup pasta water, then drain.
Step 2: Prepare Yogurt Sauce
In a bowl, whisk yogurt with salt and pepper until smooth.
Slowly mix in warm (not hot) pasta water to temper the yogurt and prevent curdling.
Step 3: Cook Garlic & Veggies
Heat olive oil on low heat.
Add garlic and sauté gently (do not brown).
Add veggies and cook until just tender.
Step 4: Combine
Lower heat completely.
Add cooked pasta to pan.
Pour yogurt sauce over pasta and toss gently.
Sprinkle oregano and olives.
Step 5: Serve
Top with feta/parmesan, fresh herbs, and chili flakes if desired.
Serve immediately.
Tips
Room-temperature yogurt is key to avoid splitting.
Always mix yogurt with pasta water before adding to heat.
Keep heat low once yogurt is added.
Add grilled chicken, shrimp, or chickpeas for extra protein.
Frequently Asked Questions
Q: Can I make it vegan?
Yes—use thick plant-based yogurt and nutritional yeast instead of cheese.
Q: Can I eat this cold?
Yes! It works beautifully as a Mediterranean yogurt pasta salad.
Q: Is this weight-loss friendly?
Yes—much lighter than cream sauces and high in protein.
Nutritional Information
Calories: ~420 kcal
Protein: 18 g
Carbohydrates: 50 g
Fat: 16 g
Fiber: 5 g