There’s something comforting about a dish that doesn’t try too hard. A plate of pasta that’s not layered with sauces or heavy cheeses, but rather, celebrates freshness. If there’s one modern figure who captures that philosophy in the kitchen, it’s Meghan Markle.
This pasta dish — a humble, colorful, veggie-packed creation — has made quiet waves online after reports surfaced of Meghan preparing it for guests at events like the Invictus Games. And while there’s no official cookbook from the Duchess of Sussex, her food philosophy is no mystery: fresh, nourishing, and intentional. That’s exactly what you’ll find in this easy, Mediterranean-inspired pasta meal that can fit weeknight dinner tables or royal lunch settings.
Also read: Bake Like Royalty: Meghan Markle’s Lemon Cake Recipe (Simple & Zesty!)
Why This Recipe Reflects Meghan’s Kitchen Mindset
Meghan Markle isn’t the kind of public figure who flaunts Michelin-level kitchen skills and that’s what makes her food relatable. Her former lifestyle blog, The Tig, often highlighted healthful, down-to-earth meals that prioritized good ingredients over complexity.
She’s known for favoring the Mediterranean diet, rooted in olive oil, vegetables, and fresh herbs — the kind of eating that supports energy and balance. This pasta dish reflects that approach. It’s easy, nutrient-rich, and designed to nourish without overthinking.
The Nutrition Hidden in Plain Sight
Despite its comfort-food feel, this pasta is packed with nutrition:
- Tomatoes: Full of lycopene, an antioxidant linked to heart and skin health.
- Spinach: Offers folate, iron, and magnesium — a smart addition for busy parents.
- Whole grains: The whole-grain pasta brings sustained energy and fiber.
- Olive oil: Rich in monounsaturated fats that help fight inflammation.
- Parmesan: Adds flavor and calcium — use aged Parmigiano-Reggiano for depth.
Meghan Markle’s Royal Mediterranean Pasta
Equipment
- 1 large pot
- 1 12-inch skillet or sauté pan
- Colander
- Sharp chef’s knife
- Citrus zester (optional)
Ingredients
- 12 oz whole-grain spaghetti
- 2 cups cherry tomatoes halved
- 3 cloves garlic thinly sliced
- 3 tbsp olive oil cold-pressed preferred
- 2 cups baby spinach
- ½ cup fresh basil chopped
- ½ cup grated Parmesan or more, to taste
- 1 tsp salt for pasta water + ½ tsp for tomatoes
- ¼ tsp black pepper
- 1 pinch red pepper flakes optional
- 1 tsp lemon zest optional
Instructions
- Boil the pasta:
- Bring 4 quarts of salted water to a boil. Cook spaghetti until al dente (about 8–10 minutes). Before draining, reserve ½ cup of pasta water. Drain the rest and set pasta aside.
- Sauté aromatics:
- In a large skillet, heat olive oil over medium. Add garlic and cook for 1 minute until fragrant but not browned.
- Cook tomatoes:
- Add halved cherry tomatoes and ½ tsp salt. Sauté 5–7 minutes, stirring occasionally, until tomatoes soften and begin to burst.
- Combine and coat:
- Add the drained spaghetti to the skillet along with reserved pasta water. Toss to coat and help form a silky sauce.
- Add greens:
- Mix in spinach and let it wilt (1–2 minutes). Turn off heat.
- Finish and serve:
- Stir in fresh basil, Parmesan, black pepper, red pepper flakes, and lemon zest. Taste and adjust seasoning. Serve warm.
Notes
Nutrition
That One Trick That Changes Everything
Ask any seasoned cook, and they’ll tell you: it’s often the smallest touch that makes a dish sing. In this case, the quiet hero is lemon zest.
According to a friend of Meghan’s (quoted in a UK lifestyle feature), she learned the trick from an Italian chef while traveling. A little zest at the end — just a teaspoon — lifts the whole dish. It cuts through the oil, balances the salt, and turns a good pasta into something special.
How Real Families Make It Work
Whether you’re cooking for yourself or feeding toddlers, here’s how to adapt this recipe without stress:
- Picky eaters? Blend the spinach and tomatoes into a sauce. Kids won’t see it, but they’ll get all the nutrients.
- Short on time? Pre-cook your pasta and store in the fridge. Toss with sauce in under 10 minutes later.
- Feeding a crowd? Double the recipe and let guests top their own with cheese or chili flakes.
- Budget tip: Use canned tomatoes if cherry tomatoes are pricey out of season.
A mom in Ontario shared this in our inbox:
“I made Meghan’s pasta for my family and added a spoon of cream cheese. My 6-year-old called it ‘princess spaghetti.’ We’ll take the win!”
5 Modern Duchess-Style Kitchen Hacks
Inspired by how Meghan keeps things wholesome but efficient, here are five ways to elevate everyday meals:
- Freeze fresh herbs in olive oil: Pour into ice cube trays. Toss a cube into sauces or soups.
- Make garlic confit: Slow-cook garlic in olive oil and store in the fridge. Spread on toast or stir into pasta.
- Save tomato water: Strain the juice from fresh tomatoes to splash into vinaigrettes or marinades.
- Use Parmesan rinds: Simmer in broth or sauce for added umami — a zero-waste flavor bomb.
- Let kids help: Small hands can rinse spinach, tear basil, or stir cooled pasta. When kids help, they eat more vegetables.
Why This Pasta Fits Today’s Wellness Culture
In a world of trendy elimination diets and 20-step recipes, this dish is a welcome return to basics. It’s built on:
- Speed: Ready in under 30 minutes.
- Simplicity: Pantry-friendly, no obscure ingredients.
- Sustainability: Seasonal produce and real ingredients.
- Balance: No extremes — just a thoughtful mix of carbs, greens, and fats.
And as Meghan herself once said in a feature on conscious eating:
“Food should bring joy and health not stress.”
FAQs: Curious About the Duchess Dish?
While we don’t have footage, interviews and close friends say she prefers light, clean meals over elaborate spreads and loves using seasonal vegetables.
Definitely. It’s adaptable and mild. You can always omit red pepper flakes and go easy on lemon.
Try a crisp Sauvignon Blanc or a light Pinot Grigio, nothing too bold to overpower the freshness.
Yes! It’s lovely cold. Just skip the cheese until ready to serve and toss with a little extra oil.
Final Take: Why This Pasta Is Worth a Spot in Your Rotation
This Meghan Markle–inspired pasta is more than a meal. It’s a mindset. It reflects a modern approach to cooking that values nourishment, speed, and connection. It’s the kind of dish that says: “Let’s sit down and enjoy this — even if it’s just 20 quiet minutes.”
You don’t need a royal kitchen to make food that feels special. Just a skillet, a few good ingredients, and a little intention.
Tried it and it is light, tasty and very satisfying. LOVE IT!!!!
you have a great blog here! would you like to make some invite posts on my blog?
Excellent website. A lot of useful info here. I am sending it to some friends ans also sharing in delicious. And obviously, thanks for your sweat!