Healthy Pasta Salad Recipe - iFoodReal.com (2024)

Friends, Healthy Pasta Salad Recipe exists! Loaded with whole grain pasta and bite sized veggies, this easy recipe is dressed in the same bowl with a flavorful dressing. It’s the perfect summer side dish!

Other healthy pasta salad recipe we love include Italian pasta salad, healthy macaroni salad and healthy tuna pasta salad.

This healthy pasta salad is out of this world!

During the summer I rotate between avocado egg salad, tomato pasta salad, and cauliflower potato salad when it comes to easy lunch, cold dinner or a backyard get together with friends.

This salad recipe combines hearty whole grain pasta, juicy tomatoes, tangy feta cheese, crisp vegetables for texture, salty olives, lots of fresh parsley, and luscious extra virgin olive oil for the best pasta salad ever!

It can be made in advance for any summertime holiday celebration. This is the perfect side dish to take with you to a potluck, picnic, or host a BBQ with other healthy grill recipes at home. It is the best summer food!

Healthy Pasta Salad Ingredients

This healthy pasta salad recipe is full of fresh and tasty ingredients plus makes enough to serve a crowd!

• Whole grain pasta: I like to make healthy pasta with whole wheat pasta, whole grain pasta or gluten free pasta made with whole foods like beans, legumes and seeds.
• Veggies: Asparagus, green beans or snap peas. Really any quick cooking vegetable that get softened within a few minutes of cooking. I often use a combination of these!
• Tomatoes: I highly recommend not to skip tomatoes. Tomatoes add so much juice making this pasta salad healthy without loads of extra dressing. Use grape tomatoes or cherry tomatoes.
• Cheese: Soft cheese like feta cheese adds just the right amount of creaminess.
• Olives: Pitted Kalamata olives or green olives add a briny, pickled taste.
• Olive oil: Quality extra virgin olive oil is the best for any salad.
• Dressing seasonings: Dried oregano, garlic powder, red pepper flakes, salt and pepper. This healthy pasta salad dressing tastes similar to traditional Greek salad but with the addition of hearty pasta!
• Fresh parsley: Adds an earthy fresh taste. You can also use other fresh herbs like fresh basil or dill.

How to Make Healthy Pasta Salad

Made with simple ingredients, this healthy pasta salad recipe is ready in 20 minutes, then after a quick chill in the fridge, it’s ready to eat in under an hour.

1. Cook pasta until al dente. In a large pot of salted water, add pasta and cook until firm. Salt prevents pasta from sticking to each other. Undercooking or cooking pasta until al dente is the best pasta for salads because it won’t become a mush once tossed.

Also keep in mind that gluten-free pasta cooks faster, so keep an eye on your pot.

Prep veggies while pasta is cooking.

2. Cook asparagus/snap peas/green beans in pasta water. Transfer cooked pasta to a large bowl. Cook firm green veggies in pasta water for a minute or two.

3. Combine all ingredients together. I do not make the dressing separately but you can. I just add cooked vegetables, feta cheese, tomatoes, olives, herbs, spices, and olive oil to the salad bowl with pasta and toss gently.

4. Let pasta salad sit for 30 minutes. Place it in the fridge and let all flavors “marry” each other. You will see this half an hour makes all the difference for the best cold pasta salad in the world!

Tips and Substitutions

Here are my top tips for delicious healthier pasta salad and so you can use what you have on hand.

• Uniform size pieces: Chop all ingredients into same small bite size pieces, even olives. It helps with even distribution of all ingredients and salad dressing in every bite.
• Mix-ins: Any firm vegetable that gets soft within a few minutes of cooking can be used. I often use broccoli, zucchini but get creative and use what’s in season. Also can add fresh baby spinach to the salad.
• Tomatoes: If you don’t have any, you can replace the tomatoes with one long English cucumber.
• Cheese: Goat cheese, fresh mozzarella or parmesan cheese would equally work well! Or for a dairy free version learn how to cut an avocado for that touch of creaminess.
• Olives: Anything pickled could also be used such as pickled asparagus, dill pickles, roasted red pepper, or beets.

Can I Make This In Advance?

Yes. To make healthy pasta salad ahead of time, add all ingredients except oil and salt to a salad bowl, cover tightly with plastic wrap and refrigerate for up to 24 hours. When ready to serve, sprinkle with salt and drizzle with olive oil, toss and let marinate for 30 minutes.

Salt makes all veggies go limp and pasta soaks up oil quickly, that’s why these two ingredients go in last.

What to Serve Healthy Pasta Salad With?

With 26 grams of complex carbs coming from whole grains and veggies, this salad with pasta could be a filling meal on its own.

During the summertime, it pairs with proteins like grilled chicken breast, carne asada steak or grilled salmon.

As far as other healthy side dishes go, serve with grilled vegetables or healthy broccoli salad.

How to Store Pasta Salad

In the fridge, healthy pasta salad leftovers should last 2 days. It does taste better the next day. But to be honest, my kids love this pasta salad so much it has never lived long enough to see our world past 24 hours.

But stored in an airtight container in the refrigerator for up to 2 days guarantees freshness. 3 days would be too long.

FAQs

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