How to Make Healthy Pasta Salad—Yes, It Can Be Done!
Updated: Jul. 11, 2022Just because you're counting calories doesn't mean you have to miss out on enjoying this staple side dish.
There’s a myriad of ways to make pasta salad. As a fan favorite at cookouts, a delicious cool side dish in summer or a way to add flavor to your party fare, pasta salad is tasty—but unfortunately, it’s not always so healthy. A traditional pasta salad serving can contain more than 500 calories, which is a hefty amount if you’re watching your waistline. But never fear: There are delicious ways of switching up your dish to make a healthy pasta salad.
1. Go for avocado
Deli-style pasta salads often come overloaded with our favorite salad dressings. And while that’s certainly pleasing to the taste buds, it’s not always so pleasing when it comes to stepping on the scale. Instead of using mayonnaise or dressings full of fat, try swapping out the dressing for mashed avocado. Add buttermilk and a few herbs for this green delight.
If you want your avocado in the salad, start with this recipe for avocado and artichoke pasta salad.
Psst! Did you know avocado contains more potassium than a banana? Discover more surprising facts about avocado.
2. Swap out the pasta
Here’s a healthy tip: Trade your pasta for a more nutritious alternative. This colorful spiral pasta salad would be just as delicious if you swapped out traditional pasta for a whole wheat version. Or be daring and ditch the pasta entirely: Use quinoa for an interesting and good-for-you change. During your grocery shopping, keep an eye out for whole wheat pasta or healthy alternatives to those macaroni elbows. You’ll thank yourself later.
3. Load up on veggies
Don’t just stick with the traditional pasta salad recipe, either. Plenty of lighter versions, like this orzo vegetable salad, focus on adding veggies to the recipe. Green onions, plum tomatoes and fresh spinach make it a good alternative to the traditional calorie-heavy dish.
Don’t be afraid to experiment with these options and your own ideas next time you’re in the kitchen preparing pasta salad. You may uncover your own method for making it healthy.
P.S. If you come up with something good, be sure to share it with us!
Macaroni Coleslaw
My friend Peggy brought this cold pasta salad to one of our picnics, and everyone liked it so much, we all had to have the recipe. —Sandra Matteson, Westhope, North Dakota
Cashew-Chicken Rotini Salad
I’ve tried many chicken salad recipes over the years, but this is my very favorite. It’s fresh, fruity and refreshing, and the cashews add wonderful crunch. Every time I serve it at a potluck or picnic, I get rave reviews—and ( always come home with an empty bowl! —Kara Cook, Elk Ridge, Utah Celebrate summer with these delightful picnic salads.
Balsamic Chicken Pasta Salad
I love all the colors and flavors of this quick and easy cold pasta salad recipe and serve it often in summer, to the delight of my guests! You can't beat the combination of Gorgonzola and bacon. Leftover grilled shrimp makes a tasty substitute for chicken. —Terry McCarty, Oro Grande, California
Bacon Macaroni Salad
This pleasing pasta salad is like eating a BLT in a bowl. Filled with crispy bacon, chopped tomato, celery and green onion, the sensational salad is coated with a tangy mayonnaise and vinegar dressing. It’s a real crowd-pleaser! —Norene Wright, Manilla, Indiana
Colorful Spiral Pasta Salad
Tackle gatherings to go with a bright pasta salad. This tricolor toss-up with broccoli, tomatoes, olives and a hardworking dressing is the easiest one you could take. —Amanda Cable, Boxford, Massachusetts
Tortellini Caesar Salad
This cold pasta salad recipe was served at a dear friend's baby shower by a health-conscious friend, who suggested the dressing be prepared with low-fat or fat-free ingredients. Either way, the creamy dressing has plenty of garlic flavor and coats the pasta, romaine and croutons nicely. —Tammy Steenbock, Sembach Air Base, Germany
Sweet Macaroni Salad
A sweet out-of-the-ordinary dressing makes this macaroni salad special. My aunt gave me the recipe and it has become one of my favorites. I occasionally leave out the green pepper if I know that people don't like it, and it still tastes great. —Idalee Scholz, Cocoa Beach, Florida
Taco Pasta Salad
My family loves this savory cold pasta salad recipe. Serve taco or corn chips on the side, and you have a complete meal. —Gert Rosenau, Pewaukee, WI
Potluck Antipasto Pasta Salad
I love trying new recipes, and this one for Italian pasta salad tops all other varieties I've tried. With beans, cheese, sausage and vegetables, it's a hearty complement to any meal. —Bernadette Nelson, Arcadia, California
Shrimp Pasta Salad
I adore shrimp, so discovering it in this pasta salad recipe was a real treat for me. The lemon-dill sauce is light and bright. —Traci Wynne, Denver, Pennsylvania
