18 Healthy Pasta Salad Recipes You’ll Love
Packed with fresh produce and seasonal flavors, these healthy pasta salad recipes are a delicious addition to your menu.
3/4 cup: 269 calories, 15g fat (2g saturated fat), 3mg cholesterol, 700mg sodium, 29g carbohydrate (7g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 2 fat.
I came up with this recipe to show appreciation to all the teachers at my son’s school. The dish had to be as special as the teachers, who always go the extra mile for their students. I think this salad did the trick! It’s hearty, earthy, sweet and loaded with nothing but good stuff. —Ramya Ramamurthy, Fremont, California
3/4 cup: 219 calories, 8g fat (1g saturated fat), 0 cholesterol, 316mg sodium, 30g carbohydrate (2g sugars, 6g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat.
This hummus pasta salad is a hearty side dish, but it could be a nice meatless main dish as well. Add the dressing while the pasta is still warm to allow the pasta to absorb some of the dressing. —Michelle Morrow, Newmarket, New Hampshire
Find our best picnic salad ideas for every lifestyle, including keto and low-carb pasta salads.
1-1/2 cups: 263 calories, 6g fat (1g saturated fat), 20mg cholesterol, 405mg sodium, 35g carbohydrate (3g sugars, 7g fiber), 16g protein. Diabetic exchanges: 2 starch, 1 lean meat, 1 fat.
My family loves pasta salads, but usually they have too much mayonnaise or oily dressing. Using hummus gives this dish a great taste and texture, while also increasing its nutritional profile. Adding chicken (store-bought rotisserie chicken works well), makes this pasta salad a complete meal. —Jenny Lynch, Rock Island, Illinois
Want to forgo pasta altogether? Try our keto-friendly pasta salad made with zoodles.
3/4 cup: 267 calories, 17g fat (3g saturated fat), 5mg cholesterol, 431mg sodium, 24g carbohydrate (2g sugars, 2g fiber), 6g protein. Diabetic Exchanges: 3 fat, 1-1/2 starch.
My family and I live on a homestead in the Missouri Ozarks and produce much of our own food. In the summer, when the garden is bursting with fresh vegetables and it’s too hot to cook, I like to use the season’s veggies for pasta salads and other cool meals. —Sarah Mathews, Ava, Missouri
1-2/3 cups: 256 calories, 11g fat (2g saturated fat), 50mg cholesterol, 383mg sodium, 20g carbohydrate (4g sugars, 4g fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 starch, 1 vegetable.
This easy pasta salad is loaded with fresh veggies, and the classic ranch dressing makes it appealing to kids. —Julie Peterson, Crofton, Maryland
1 serving: 315 calories, 4g fat (1g saturated fat), 64mg cholesterol, 708mg sodium, 40g carbohydrate (3g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.
The only complex thing about this easy salad is the flavor! With smoky barbecued pork and a variety of fresh herbs and vegetables, this is a comforting and tasty home-cooked meal. —Rosalyn Nguyen, Astoria, New York
1-3/4 cups: 411 calories, 17g fat (4g saturated fat), 15mg cholesterol, 740mg sodium, 51g carbohydrate (3g sugars, 13g fiber), 14g protein.
In less than 30 minutes, I can put together this hearty salad of pasta, white beans and veggies – and it’s good for a crowd. — Mya Zeronis, Pittsburgh, Pennsylvania
1-1/3 cups: 478 calories, 16g fat (3g saturated fat), 63mg cholesterol, 321mg sodium, 51g carbohydrate (6g sugars, 3g fiber), 32g protein.
This cool noodle salad makes a great casual one-bowl dinner or a perfect dish for a potluck or buffet. —Sharon Tipton, Casselberry, Florida
2 cups: 422 calories, 22g fat (5g saturated fat), 75mg cholesterol, 416mg sodium, 26g carbohydrate (3g sugars, 5g fiber), 30g protein.
My colleagues and I made a pact to eat healthier, and we took turns sharing dishes. I’m happy to report that, thanks to recipes like this crisp and tangy salad, we all trimmed down. —Teresa Jordan, Springville, Utah
2 cups: 318 calories, 13g fat (2g saturated fat), 7mg cholesterol, 661mg sodium, 39g carbohydrate (6g sugars, 7g fiber), 13g protein. Diabetic Exchanges: 2 starch, 2 fat, 1 vegetable, 1 lean meat.
With pasta salad, it’s easy to change up ingredients. We like to add grilled chicken and pine nuts, and sometimes we substitute black beans for the garbanzo beans. —Julie Kirkpatrick, Billings, Montana
2 cups pasta mixture with 2 ounces cooked beef: 456 calories, 13g fat (3g saturated fat), 34mg cholesterol, 378mg sodium, 58g carbohydrate (15g sugars, 8g fiber), 30g protein.
Pasta salad loaded with steak, peppers and onions makes both my boyfriend and me happy. Plus, it’s versatile! We serve it hot, room temperature or cold. —Yvonne Starlin, Westmoreland, Tennessee
3/4 cup: 122 calories, 5g fat (1g saturated fat), 0 cholesterol, 259mg sodium, 16g carbohydrate (1g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1 starch, 1 fat.
The first version of this salad was an experiment in mixing together some random ingredients I had on hand. It was a success, and several people at the party asked for the recipe—which meant I had to re-create it! It’s healthy, delicious and perfect for warm-weather days. —Glen White, Kissimmee, Florida
2 cups: 340 calories, 12g fat (2g saturated fat), 138mg cholesterol, 716mg sodium, 35g carbohydrate (6g sugars, 7g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.
The heat, seasonings and appearance of this colorful main-dish salad are perfect for summer—or any time of year that you want to summon memories of sunshine. —Eileen Budnyk, Palm Beach Gardens, Florida
1-3/4 cups: 355 calories, 6g fat (1g saturated fat), 40mg cholesterol, 431mg sodium, 52g carbohydrate (8g sugars, 7g fiber), 26g protein.
We love this chilled chicken salad brimming with colorful veggies. Make it meatless by omitting the chicken and tossing in more edamame. —Cindy Heinbaugh, Aurora, Colorado
1 cup: 158 calories, 3g fat (1g saturated fat), 1mg cholesterol, 168mg sodium, 26g carbohydrate (4g sugars, 2g fiber), 5g protein. Diabetic Exchanges: 1-1/2 starch, 1 vegetable, 1/2 fat.
This attractive, fresh-tasting Italian spaghetti salad recipe can conveniently be prepared the night before. It makes enough for a crowd! —Lucia Johnson, Massena, New York
3/4 cup: 291 calories, 15g fat (4g saturated fat), 15mg cholesterol, 501mg sodium, 28g carbohydrate (3g sugars, 3g fiber), 11g protein.
I’m always looking for fun ways to use the fresh veggies that come in my Community Supported Agriculture box, and this salad is one of my favorite creations. I like to improvise with whatever I have on hand, so feel free to do the same here! —Shayna Marmar, Philadelphia, Pennsylvania
3/4 cup: 203 calories, 6g fat (1g saturated fat), 0 cholesterol, 191mg sodium, 32g carbohydrate (3g sugars, 4g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1 fat.
I created this southwestern pasta salad for a friend who owns a catering business. I was told it was a hit at her events and it’s now among the most-requested dishes. —Valonda Seward, Coarsegold, California
1 cup: 279 calories, 11g fat (2g saturated fat), 5mg cholesterol, 198mg sodium, 38g carbohydrate (11g sugars, 3g fiber), 8g protein.
In my family, we love salads because they’re an interesting way to blend many different flavors. This orzo salad is one of our favorites—it tastes delicious served either warm or cool. —Laura Adamsky, Decatur, Alabama