10 Healthy Pasta Salad Recipes

Embrace the vibrant flavors of the Mediterranean with this chickpea pasta salad, a dish that’s as heart-healthy as it is delicious. Packed with fiber and plant-based protein, this salad supports cardiovascular health while satisfying your taste buds.

• 8 ounces chickpea pasta
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and sliced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper, to taste

1. Cook the chickpea pasta according to package instructions, then drain and rinse with cold water to stop the cooking process.
2. In a large bowl, combine the cooked pasta, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
3. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper to create the dressing.
4. Pour the dressing over the pasta salad, tossing gently to coat all ingredients evenly.
5. Refrigerate for at least 30 minutes to allow the flavors to meld, then serve chilled.

This salad is not only tasty but also a powerhouse of nutrients. It’s rich in fiber, protein, and healthy fats, which are essential for maintaining a healthy heart and promoting satiety.

For a delightful twist, consider adding some grilled chicken or shrimp for extra protein. Alternatively, toss in a handful of fresh spinach or arugula for an additional boost of vitamins and a burst of color.

Switching gears to a vibrant and refreshing dish, the Zucchini Noodle Pesto Salad offers a delicious low-carb option packed with antioxidants. This dish combines the fresh flavors of seasonal zucchini and the aromatic punch of homemade pesto, making it a perfect choice for health-conscious individuals looking to enjoy a guilt-free pasta experience.

• 2 large zucchinis, spiralized
• 1 cup cherry tomatoes, halved
• 1/4 cup pine nuts, toasted
• 1/4 cup freshly grated Parmesan cheese
• 1 cup fresh basil leaves
• 2 cloves garlic
• 1/3 cup extra virgin olive oil
• Juice of 1 lemon
• Salt and pepper to taste

1. Begin by spiralizing the zucchinis and placing the noodles in a large mixing bowl.
2. In a food processor, combine the basil leaves, garlic, and pine nuts, pulsing until finely chopped.
3. Slowly add the olive oil while the processor is running, until the mixture forms a smooth pesto sauce.
4. Mix the pesto with the zucchini noodles, ensuring even distribution.
5. Add the cherry tomatoes, Parmesan cheese, and a squeeze of lemon juice to the bowl, mixing gently.
6. Season with salt and pepper to taste, and garnish with additional pine nuts if desired.
7. The salad is ready to serve immediately or can be chilled for about 15 minutes for enhanced flavor.

This vibrant salad is not only low in carbohydrates but also rich in vitamins A and C, thanks to the zucchini and tomatoes. The pesto, made with fresh basil, is a powerhouse of antioxidants and healthy fats, contributing to overall heart health.

For a delightful twist, consider adding grilled shrimp or chicken for extra protein and a more filling meal. Alternatively, try topping the salad with crumbled feta or goat cheese for an added creamy texture that complements the fresh flavors beautifully.

Spinach and Strawberry Orzo Salad is a delightful blend of flavors and nutrients, perfect for those seeking a refreshing and healthy meal. Rich in vitamin C and antioxidants, this salad supports immune health while providing a burst of summer flavors.

• 1 cup orzo pasta
• 2 cups fresh spinach leaves, roughly chopped
• 1 cup strawberries, hulled and sliced
• 1/4 cup crumbled feta cheese
• 1/4 cup sliced almonds, toasted
• 3 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• Salt and pepper to taste

1. Cook the orzo pasta according to package instructions until al dente, approximately 8-10 minutes. Drain and rinse under cold water to stop the cooking process, then set aside to cool.
2. In a large bowl, combine the cooled orzo, chopped spinach, sliced strawberries, crumbled feta, and toasted almonds. Toss gently to mix the ingredients evenly.
3. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper. Drizzle this dressing over the salad and toss everything together to coat the ingredients well.
4. Refrigerate the salad for at least 15 minutes to allow the flavors to meld. Serve chilled for the best taste experience.

This vibrant salad is not only delicious but also packed with nutrients. Spinach offers a wealth of iron and fiber, while strawberries provide a generous dose of vitamin C, supporting your overall health and vitality.

For a heartier meal, consider adding grilled chicken or shrimp to this salad. Alternatively, swap out feta for goat cheese or add a handful of fresh mint for extra flavor.

Whole Wheat Caprese Pasta Salad offers a delightful combination of flavors and nutrients that make this dish both delicious and wholesome. Packed with calcium from fresh mozzarella and vitamin-rich tomatoes, this salad is a refreshing choice for health-conscious cooks.

• 8 oz whole wheat pasta
• 1 cup cherry tomatoes, halved
• 1 cup fresh mozzarella balls, halved
• 1/4 cup fresh basil leaves, torn
• 3 tbsp extra-virgin olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

1. Cook the whole wheat pasta according to package instructions until al dente, then rinse under cold water and drain well.
2. In a large bowl, combine the pasta, cherry tomatoes, mozzarella, and basil.
3. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper to create the dressing.
4. Pour the dressing over the pasta salad and toss gently to combine, ensuring everything is well coated.
5. Refrigerate for at least 30 minutes before serving to allow the flavors to meld together.

This pasta salad is not only vibrant and flavorful but also a great source of calcium and antioxidants. Whole wheat pasta provides fiber, while tomatoes offer vitamin C, making this a balanced meal option.

Consider serving this salad as a light main dish or a side alongside grilled chicken or fish for added protein. For a twist, try adding sliced avocado or a sprinkle of toasted pine nuts to enhance texture and flavor.

Indulge in the refreshing flavors of the Lemon-Dill Shrimp Quinoa Salad, a dish that seamlessly combines taste with nutrition. This protein-packed salad is rich in omega-3 fatty acids, promising a healthy meal that keeps you satisfied and energized.

• 1 cup quinoa, rinsed
• 2 cups water
• 1 pound large shrimp, peeled and deveined
• Zest and juice of 1 lemon
• 2 tablespoons olive oil
• 1 tablespoon fresh dill, chopped
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup red onion, thinly sliced

1. In a medium saucepan, bring the quinoa and water to a boil. Reduce the heat to low, cover, and simmer for 15 minutes or until the quinoa is tender.
2. Meanwhile, in a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the shrimp, cooking for 2-3 minutes on each side until they turn pink and opaque.
3. In a large bowl, whisk together the lemon zest, lemon juice, remaining olive oil, dill, salt, and pepper. Add the cooked quinoa and shrimp, tossing gently to coat.
4. Mix in the cherry tomatoes, cucumber, and red onion. Toss everything together until well combined and serve chilled or at room temperature.

This salad is not only delicious but also offers a variety of nutritional benefits. Each serving provides approximately 350 calories, 25 grams of protein, and a significant dose of omega-3 fatty acids, making it a great choice for a balanced meal.

For a delightful twist, consider adding avocado slices or a sprinkle of feta cheese for extra creaminess and flavor. Enjoy this hearty salad on its own, or pair it with grilled vegetables to create a complete, nutritious meal.

If you’re seeking a vibrant and nutrient-rich dish, this Kale and Cranberry Farro Salad offers a delightful combination of flavors. Designed to boost your iron levels and energy, it makes for a satisfying meal or side dish.

• 1 cup farro
• 2 cups water
• 2 cups kale, chopped
• 1/2 cup dried cranberries
• 1/4 cup toasted walnuts
• 1/4 cup feta cheese, crumbled
• 3 tablespoons olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon honey
• Salt and pepper to taste

1. Rinse the farro under cold water, then combine with 2 cups of water in a medium saucepan. Bring to a boil, reduce the heat, and simmer for about 25-30 minutes until tender, then drain any excess water.
2. In a large bowl, massage the chopped kale with a pinch of salt until it softens. Add the cooked farro, cranberries, walnuts, and feta cheese to the bowl.
3. In a small mixing bowl, whisk together the olive oil, apple cider vinegar, honey, salt, and pepper. Pour the dressing over the salad and toss well to combine all ingredients evenly.
4. Let the salad sit for at least 10 minutes to allow the flavors to meld together before serving. Adjust seasoning if necessary, and enjoy your iron-infused energy boost!

This salad provides a significant amount of iron and fiber, essential for maintaining energy levels and supporting digestive health. The combination of kale and farro delivers a variety of vitamins and minerals, contributing to your overall well-being.

Serve this salad chilled or at room temperature, making it a versatile option for any occasion. For a variation, try adding sliced apples or pears for an extra touch of sweetness and crunch.

Bringing together the vibrant flavors of roasted red peppers and hearty lentils, this pasta salad is a plant-based protein powerhouse that will keep you satisfied. It’s a delightful combination of taste and nutrition, perfect for those looking to boost their protein intake without any meat.

• 8 ounces whole grain pasta
• 1 cup cooked lentils
• 2 roasted red peppers, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 2 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• Salt and pepper to taste
• 1/4 cup fresh basil, shredded

1. Cook the whole grain pasta according to the package instructions, then drain and rinse under cold water to cool.
2. In a large bowl, combine the cooked pasta, lentils, roasted red peppers, cherry tomatoes, and red onion.
3. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper to create a dressing.
4. Pour the dressing over the pasta salad and toss well to coat all ingredients evenly.
5. Garnish with fresh basil before serving to add a bright, herbal note.

This salad is rich in fiber and plant-based protein, making it a nourishing choice for vegans and vegetarians alike. Whole grain pasta and lentils provide a balanced meal that supports muscle health and keeps you energized throughout the day.

For a bit of variety, consider adding some crumbled feta cheese or a handful of toasted pine nuts for extra flavor and texture. You can also swap out the balsamic vinegar for a lemon vinaigrette if you prefer a tangier taste.

Avocado and Black Bean Fusilli Salad is a delightful fusion of flavors and textures that celebrates healthy fats and fiber. This recipe is not only delicious but also nourishing, making it a perfect addition to your healthy meal repertoire.

• 2 cups fusilli pasta (whole grain or gluten-free)
• 1 ripe avocado, diced
• 1 cup canned black beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons olive oil
• 2 tablespoons lime juice
• 1 teaspoon cumin powder
• Salt and pepper to taste

1. Cook the fusilli pasta according to package instructions until al dente, then drain and rinse with cold water to stop the cooking process.
2. In a large bowl, combine the cooked pasta, diced avocado, black beans, cherry tomatoes, red onion, and cilantro.
3. In a small bowl, whisk together the olive oil, lime juice, cumin powder, salt, and pepper to create the dressing.
4. Pour the dressing over the pasta mixture and gently toss to ensure all ingredients are well coated.
5. Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld together. Serve cold and enjoy!

This salad is rich in healthy fats from avocado and olive oil, which are essential for heart health and provide a satisfying creaminess. Additionally, the fiber content from black beans and whole-grain pasta supports digestive health and helps keep you full longer.

For a refreshing twist, consider adding a handful of fresh corn kernels or diced bell peppers for extra crunch and color. This salad pairs wonderfully with grilled chicken or fish, making it a versatile dish that can be enjoyed as a side or a light main course.

For those seeking a plant-based, protein-rich meal, the Quinoa and Edamame Bowtie Salad offers a complete protein punch. This delightful salad combines vibrant colors and textures, ensuring each bite is as nutritious as it is delicious.

• 1 cup quinoa
• 2 cups water
• 1 ½ cups cooked edamame
• 2 cups bowtie pasta (whole wheat if preferred)
• 1 cup cherry tomatoes, halved
• 1 bell pepper, diced
• ¼ cup red onion, finely chopped
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 tablespoon apple cider vinegar
• Salt and pepper to taste
• Fresh basil or parsley for garnish

1. Rinse the quinoa under cold water, then combine with 2 cups of water in a pot. Bring to a boil, reduce heat to low, and simmer, covered, for 15 minutes or until the water is absorbed.
2. Meanwhile, cook the bowtie pasta according to package instructions until al dente, then drain and rinse under cold water.
3. In a large bowl, combine quinoa, pasta, cooked edamame, cherry tomatoes, bell pepper, and red onion.
4. In a small bowl, whisk together olive oil, lemon juice, apple cider vinegar, salt, and pepper. Pour this dressing over the salad and toss to combine.
5. Garnish with fresh basil or parsley before serving. Enjoy your salad chilled or at room temperature for optimal flavor.

This salad is a nutritional powerhouse, providing approximately 400 calories per serving with over 15 grams of protein. The combination of quinoa and edamame ensures you’re consuming all essential amino acids, making it a complete protein source.

Consider serving this salad as a main dish for a light lunch or dinner, or as a side dish at your next gathering. You can add diversity by including other vegetables like cucumber or zucchini, or enhance the flavor with a sprinkle of feta cheese if desired.

Introducing a vibrant Broccoli and Almond Rotini Salad, packed with flavor and nutrients to support bone health. This dish is rich in magnesium, a mineral crucial for maintaining strong bones and overall vitality.

• 8 oz whole grain rotini pasta
• 2 cups broccoli florets
• 1/2 cup sliced almonds
• 1/4 cup sun-dried tomatoes, chopped
• 1/4 cup red onion, finely diced
• 2 tbsp olive oil
• 2 tbsp lemon juice
• Salt and pepper to taste
• 1/4 cup grated Parmesan cheese (optional)

1. Cook the rotini pasta according to package instructions until al dente, then drain and rinse under cold water to cool.
2. In the meantime, blanch the broccoli florets in boiling water for 2 minutes, then immediately transfer to an ice bath to retain their vibrant color.
3. In a large bowl, combine the cooled pasta, broccoli, almonds, sun-dried tomatoes, and red onion.
4. Whisk together the olive oil, lemon juice, salt, and pepper, then drizzle over the salad and toss to coat evenly.
5. Top with Parmesan cheese if desired, and serve chilled or at room temperature.

This salad is not only delicious but also a powerhouse of nutrients. With approximately 300 calories per serving, it offers a satisfying meal that is rich in fiber, healthy fats, and essential vitamins.

For a delightful twist, consider adding grilled chicken or chickpeas for extra protein. Additionally, swapping the almonds for walnuts or pecans can provide a different texture and flavor profile while still enhancing the dish’s nutritional benefits.