Mediterranean Penne with Sun-dried Tomatoes

4.50 from 2 votes

You won't have to feel guilty about indulging in this clean and tasty pasta dish.

This Mediterranean penne recipe is low in saturated fat and cholesterol. It is also a good source of vitamin A, which helps to improve night vision and is an immune booster. Pasta is often one of the first foods to fall to the wayside for dieters, but if made properly and eaten in the right portions, pasta is a decent source of whole grains. Our healthy penne recipe beefs up the health factor even more by adding fresh veggies. If you love pasta, but you want to make it as healthy as possible, our penne with sun dried tomatoes is a great choice.

There are many reasons why pasta is such a popular dish. People love pasta because it is filling and can serve as a canvas for a variety of different flavors. Pasta dishes are typically Italian, but can given Mexican, Asian, or in this case, Mediterranean flavors. Pasta is considered a comfort food and is often associated with warm, wholesome dishes like macaroni and cheese and beef stroganoff. Unfortunately, some of these dishes are full of fat and carbohydrates, so dieters tend to avoid them. This healthier version of pasta allows you to get your carb fix without overdoing it with saturated fat. You also get a healthy dose of veggies in this recipe.

Did the above mention of macaroni and cheese catch your eye? Check out our cleaned up version of mac and cheese here.

4.50 from 2 votes

Mediterranean Penne with Sun-dried Tomatoes

Get your carb fix but in a healthy way with this Mediterranean Penne recipe that's full of healthy and flavorful ingredients.
Cook Time 25 minutes
Total Time 25 minutes
Yield 5 people
Serving Size 1 cup
Course Dinner, Lunch
Cuisine Mediterranean
Author SkinnyMs.


  • 5 cups whole-grain penne pasta cooked, cook until al dente
  • 2 tablespoons  extra virgin olive oil divided
  • 2 garlic cloves minced
  • 3/4 cup sun-dried tomatoes packed in olive oil, coarsely chopped
  • 1/2 teaspoon black pepper
  • salt to taste
  • 1/2 teaspoon crushed red pepper flakes
  • 1/2 cup pine nuts
  • 2 cups baby spinach
  • 1 cup feta cheese fat-free


  • Cook penne according to package directions. Add 1 tablespoon extra virgin olive oil to a large skillet, and saute garlic over medium-low heat until fragrant, about 1 minute. Add to skillet the sun-dried tomatoes, black pepper, salt, and red pepper flakes, and continue to saute 5 minutes or until tomatoes are soft. Add cooked penne and remaining tablespoon of oil; toss to coat, cover, and cook on low an additional 2 minutes. Add pine nuts and baby spinach, toss to combine. Turn off heat, cover and allow spinach to slightly wilt, about 2 minutes.
  • Sprinkle on feta cheese and serve.

Nutrition Information

Serving: 1cup | Calories: 318kcal | Carbohydrates: 41g | Protein: 11g | Fat: 13g | Saturated Fat: 1g | Cholesterol: 4mg | Sodium: 389mg | Fiber: 6g | Sugar: 5g |
SmartPoints (Freestyle): 9
Keywords Budget-Friendly, Pasta, Quick and Easy, Vegetarian

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  1. My five year old normally hates tomatoes but loves this recipe! And it is great for my husband's high cholesterol.

  2. My five year old normally hates tomatoes but loves this recipe! And it is great for my husband’s high cholesterol.

  3. You'll never know it's whole grain pasta – a great way to start whole grains.  And sundried tomatoes – YUM!  Want to try this!

  4. This looks very similar to my recipe… only I whisk some balsamic vinegar in with my olive oil before coating the salad, and I add olives, chopped fresh basil, minced red onion, and roasted red peppers. So tasty!! I love pasta!

  5. Your recipes look so yummy, but I've noticed that the majority of them are packed with so much carbs?

    1. Veronica, There is a big difference between complex carbs (healthy) and simple carbs (not so healthy). The nutritional data doesn’t distinguish between the two. This recipe is made with complex carbs.

  6. I just made this, but with park/romano (i'm all out of feta!) and julienne sundered tomatoes (instead of packed in olive oil). It still came out pretty good! And it's much healthier than the type of pasta I would normally make!

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