Healthy Pasta Salad Recipes
1. Choose & Cook Pasta
Jen Causey
Whole-wheat pastaadds 2 grams of satisfying fiber per ounce of dry pasta versus white pasta. The amount of dry pasta to start with depends on the shape. To get 4 cups of cooked pasta, use 2 cups elbow macaroni, 2 1/2 cups shells, 3 cups bow ties or fusilli. Cook pasta and drain (but don’t rinse). Spread on a large baking sheet to cool.
Start with 4 cups cooked whole-wheat pasta:
2. Load Up on Veggies
Traditional pasta salads are made with mostly pasta. But here atEatingWell, we suggest you use as many cups of veggies (and/or fruit) as pasta. Doing so not only delivers delicious flavor, but it also means you’ll get a healthy dose of important nutrients, such as fiber, vitamin C (e.g., fromred bell peppers) and heart-healthy fats (like fromavocado).
Add 4 cups of fresh vegetables and/or fruits:
3. Add Lean Protein
Adding lean protein to pasta salads helps make them more satisfying, although this step is optional, especially if you’ll be serving the pasta salad as a side. To keep prep time to a minimum, use convenient proteins likecanned beansor tuna, cooked ham orroasted chicken.
Add 1 to 2 cups lean protein:
4. Add Ingredients to Boost Flavor
For the best flavorful pasta salad, don’t forget to add a few salty ingredients like cheese, cured meats or pickled vegetables. Chop them small so you get a little bit of big flavor in each bite.
Add 1/2 to 1 cup total:
5. Add a Homemade Dressing
If you’re looking to lighten things up, but still want the creaminess of a classic pasta salad, consider swapping half of the mayo in the mix with buttermilk or yogurt. Or try a heart-healthy vinaigrette made with olive oil or canola oil.
Toss 8 cups pasta salad with 3/4 cup dressing. Here are a couple of our favorites:
Creamy Buttermilk Dressing
Place 1 clove garlic and 1/4 teaspoon salt in a bowl; mash into a paste. Whisk in 1/2 cup buttermilk, 1/4 cup low-fat mayonnaise, 3-4 tablespoons chopped fresh herbs and 1 tablespoon distilled white vinegar until smooth. Makes about 3/4 cup.
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Herb Vinaigrette
In a jar, combine 1/3 cup each extra-virgin olive oil and vinegar (such as red-wine, champagne, white balsamic or rice), 3 tablespoons chopped fresh herbs (such as basil, chives, cilantro, dill, oregano and/or tarragon, or 1 tablespoon dried), 2 tablespoons finely chopped shallot, 2 tablespoons lime or lemon juice and 1/4 teaspoon each salt and pepper. Screw on lid and shake until well combined. Makes a generous cup.
Pasta Salad Recipes We Love
Try these healthy pasta salad recipes that follow this formula for creating a flavor-packed meal.
Black Bean, Corn & Avocado Pasta Salad
Serve this colorful, veggie-packed pasta salad at your next outdoor gathering. From creamy avocado to crunchy bell peppers, this pasta salad is full of texture and flavor. A homemade herb-lime vinaigrette ties everything together.
Creamy Sun-Dried Tomato, Tuna & Pea Pasta Salad
Serve this healthy pasta salad at your next barbecue or backyard get together. A garlicky buttermilk dressing adds creaminess, while sun-dried tomatoes provide a nice chewiness. Look for sun-dried tomatoes that are not packed in oil.
Creamy Tomato, Cucumber & Feta Pasta Salad
Enjoy this veggie-packed pasta salad at your next picnic or backyard get-together. Cucumbers and fennel provide crunch to contrast the creamy feta and Kalamata olives. A tangy herb-buttermilk dressing completes the dish.
Artichoke, Chickpea & Mozzarella Pasta Salad
This healthy pasta salad draws inspiration from a traditional antipasto platter. Artichoke hearts and pepperoncini add briny flavor, while fresh mozzarella lends a creamy note. Serve this pasta salad at your next dinner party or backyard get-together.
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