Weight Watchers Italian Whole Wheat Pasta Puttanesca
A lighter take on the classic Italian pasta puttanesca featuring whole wheat spaghetti tossed in a robust sauce of grape tomatoes, kalamata olives, capers, and anchovies. This Weight Watchers version delivers the bold, briny flavors of the traditional dish while keeping the calorie count in check. Perfect for weeknight dinners when you want something satisfying but not heavy. The combination of garlic, tomato paste, and anchovy paste creates a deeply savory base, while fresh parsley brightens the entire dish.
Ingredients
- ½ teaspoon salt, plus more for salting water
- 12 ounces whole wheat spaghettiregular spaghetti1:1gluten-free
same cooking method
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- 1 tablespoon tomato paste
- 2 teaspoon anchovy pasteworcestershire sauce1:2vegetarianfish-free
less umami depth
- 6 cups grape tomatoes, halved
- 15 pitted kalamata olives, sliced
- 3 tablespoon capers, rinsed
- ½ cup fresh Italian parsley, chopped, plus more for serving
- crushed red pepper flakes, to taste
- ¼ cup parmesan cheese(optional)
Instructions
- 1
Fill a large pot with salted water and bring to a boil over medium-high heat
- 2
Cook pasta according to package instructions
- 3
Heat olive oil in a large skillet over medium-low heat
- 4
Add garlic and cook, stirring frequently, until golden brown
- 5
Add tomato paste and anchovy paste, stirring constantly until tomato paste darkens
- 6
Add tomatoes, olives, capers, and salt, cooking until tomatoes heat through and soften
- 7
Reserve 1 cup pasta cooking water and drain pasta
- 8
Add pasta to sauce with reserved cooking water, parsley, and red pepper flakes
- 9
Cook and toss until sauce becomes hot and coats pasta
- 10
Season with salt to taste and garnish with parsley and parmesan
Tips
Reserve pasta water before draining - the starchy water helps bind the sauce to the pasta and creates a silky coating.
Don't skip the anchovy paste even if you're not an anchovy fan - it dissolves completely and adds essential umami depth without fishy taste.
Let the tomato paste darken in the pan to develop deeper, richer flavors before adding the other ingredients.
Good to Know
Refrigerate leftovers for up to 3 days in airtight container
Sauce can be made 1 day ahead and reheated gently
Serve immediately while hot with additional parmesan and parsley
Common Mistakes
Don't overcook garlic or it will become bitter
Reserve pasta water before draining to avoid dry sauce
Don't let sauce reduce too much or pasta will be dry
Substitutions
Gluten-Free Swaps
same cooking method
General Alternatives
FAQ
Can I make this without anchovies?
Yes, substitute with worcestershire sauce or simply omit, though you'll lose some umami depth that makes puttanesca distinctive.
What if my sauce seems too dry?
Add more reserved pasta cooking water gradually while tossing - the starch helps create a silky sauce that coats the pasta.
How long will leftovers keep?
Store in refrigerator for up to 3 days. Reheat gently with a splash of water to loosen the sauce.