Description
Creamy tomato pasta made lighter with Greek yogurt, whole-wheat pasta, and fragrant herbs. Silky, tangy, and weeknight-fast—ready in under 30 minutes.
Ingredients
For the Pasta
10 oz (280 g) whole-wheat pasta (penne, fusilli, or spaghetti)
½ tsp salt (for boiling water)
1 tbsp olive oil (to toss cooked pasta; optional)
For the Creamy Tomato Sauce
1 tbsp olive oil
3 cloves garlic, minced
1 small onion, finely chopped
1 can (14 oz / 400 g) crushed tomatoes (or 2 cups fresh purée)
2 tbsp tomato paste
½ cup low-fat Greek yogurt or ½ cup light cream
¼ cup vegetable or chicken broth (optional, to thin)
½ tsp dried oregano
½ tsp dried basil
¼ tsp red pepper flakes (optional)
½ tsp black pepper
Fine salt, to taste
For Garnish
2 tbsp grated Parmesan (optional)
2 tbsp fresh basil, chopped
Optional add-ins: sautéed spinach, roasted cherry tomatoes, grilled chicken
Instructions
Cook pasta
Bring a large pot of salted water to a boil. Cook pasta until al dente (8–10 minutes). Reserve ½ cup pasta water; drain. Toss with 1 tbsp olive oil if holding.
Sauté aromatics
In a large skillet, heat 1 tbsp olive oil over medium. Add onion and garlic; cook 2–3 minutes until softened and fragrant (do not brown).
Build tomato base
Stir in crushed tomatoes and tomato paste. Simmer gently 6–8 minutes, stirring occasionally, until slightly thickened.
Season
Add oregano, basil, black pepper, and red pepper flakes (if using). Salt to taste. If too thick, add a splash of broth or reserved pasta water.
Make it creamy
Reduce heat to low. Stir in Greek yogurt (or light cream) until smooth and rosy. Keep heat gentle to prevent curdling.
Combine
Add cooked pasta. Toss, loosening with reserved pasta water as needed to create a glossy, clinging sauce.
Finish
Remove from heat. Top with Parmesan and fresh basil. Add optional veggies or protein. Serve immediately.
Notes
Keep heat low when adding yogurt to avoid separation.
Reserve pasta water—the starch emulsifies and silkens the sauce.
Balance acidity: a pinch of sugar helps if tomatoes taste sharp.
Whole-wheat or legume pasta boosts fiber and protein.
Sauce thickens as it stands; thin with a little milk/broth when reheating.
- Prep Time: 10 minutes
- Cook Time: 15–20 minutes
- Category: Main Course
- Method: Stovetop / Skillet
- Cuisine: Italian-inspired
Nutrition
- Serving Size: 1 portion (¼ of recipe)
- Calories: 380
- Sugar: 8 g
- Sodium: 520 mg
- Fat: 12 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 56 g
- Fiber: 7 g
- Protein: 15 g
- Cholesterol: 15 mg
Keywords: healthy creamy tomato pasta, Greek yogurt pasta, weeknight pasta, light tomato cream sauce