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Mediterranean Pasta Salad - Cooking With Fudge
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5 from 2 votes

Mediterranean Pasta Salad

This Mediterranean Pasta Salad is packed nutrients and it tastes fresh and healthy. This is a perfect dish to bring to a gathering with family or friends, and you can even pair it with a protein like chicken or shrimp to make it a meal.
Course Main Course, Salad, Side Dish, Snack
Cuisine Mediterranean
Keyword Artichoke Hearts, Bell Peppers, Feta Cheese, fried green tomatoes, Grape Tomatoes, Kalamata Olives, Mediterranean, Olives, Onion, Pasta, pasta salad, Roasted Red Peppers
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 8 servings
Calories 188kcal


  • Large stock pot
  • Strainer or colander
  • Knife
  • Cutting board
  • Large bowl
  • Spoon


  • 10 ounces pasta
  • 1 pint grape tomatoes halved
  • 1 green bell pepper diced
  • 1/2 red onion diced
  • 1/2 cup kalamata olives sliced
  • 1/2 cup roasted red pepper slices
  • 1/2 cup artichoke hearts cut into bite sized pieces
  • 4 ounces fat free feta cheese
  • Olive oil spray
  • 1/4 teaspoon dried dill
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried parsley
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried rosemary
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper


  • In a pot of generously salted water, boil the pasta according to the package directions until al dente.
  • Immediately strain the pasta and rinse with cold water to stop the cooking process.
  • Use a knife and cutting board to halve the grape tomatoes, cut the artichoke hearts and roasted red pepper slices into bite sized pieces, and dice the green bell pepper and red onion.
  • In a large bowl, combine the pasta, grape tomatoes, green bell pepper, red onion, kalamata olives, roasted red pepper slices, and artichoke hearts.
  • Toss with a few spritzes of olive oil spray and fat free feta.
  • Season with Mediterranean seasoning blend and top with a few squirts of fresh lemon juice.
  • Serve cold.


This Mediterranean Pasta Salad makes 8 servings at 3/4 cup each. Each serving comes out to 188 calories, 5 WW Green SmartPoints®, 5 WW Blue SmartPoints®, and 2 WW Purple SmartPoints® (if you use whole wheat pasta).


Serving: 0.75cup | Calories: 188kcal | Carbohydrates: 33g | Protein: 9g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 3mg | Sodium: 584mg | Potassium: 277mg | Fiber: 3g | Sugar: 4g | Vitamin A: 631IU | Vitamin C: 25mg | Calcium: 28mg | Iron: 1mg