These healthy pasta salad recipes are packed with fresh produce, lean protein and good fats.
15 Healthy Pasta Salads
Updated Sep. 04, 2024
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Greek Pasta Salad
This Greek pasta salad recipe is packed with fresh veggies, feta, olives and a bright dressing. It's perfect for warm-weather potlucks and barbecues.
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Summer Orzo Salad
I’m always looking for fun ways to use the fresh veggies that come in my Community Supported Agriculture box, and this summer orzo 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
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Hummus Pasta Salad
Adding the dressing while the pasta is still warm allows the pasta to absorb some of the dressing. It's a hearty side dish but could be a nice meatless main dish as well. —Michelle Morrow, Newmarket, New Hampshire
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Chicken Pasta Salad
Chicken pasta salad can be a light, healthy lunch in its own right, not just a side dish. This one is especially healthy, thanks to its use of whole wheat pasta and especially its hummus-based dressing.
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Southwestern Pasta Salad
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
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Garden Pesto Pasta Salad
This delicious pesto pasta salad makes for one mighty tasty side (or main) dish.
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Turkey and Pasta Ranch Salad
This easy pasta salad is loaded with fresh veggies, and the classic ranch dressing makes it appealing to kids. —Julie Peterson, Crofton, Maryland
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Whole Wheat Orzo Salad
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
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Orzo with Feta and Arugula
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
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Chicken Caesar Pasta Salad
Chicken Caesar pasta salad is like the Goldilocks of lunch ideas. It’s perfect when you’re too hungry for a salad, but not hungry enough for a heavy pasta dish.
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Spinach-Orzo Salad with Chickpeas
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
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Asian Noodle Salad
Cool, refreshing Asian noodle salad is just what you need on a steamy summer day; serve with shrimp, scallops or crispy chicken.
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Sesame Chicken Noodle Salad
This is my go-to recipe when I have no time. It’s quick, easy and you can use almost anything from the fridge. —Jess Apfe, Berkeley, California
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Southwest Corn Salad
I first saw this Southwest corn salad recipe in the Omaha paper a few years ago. It's ideal for family get-togethers of all kinds. Hearty enough to serve during winter, this salad always brings back memories of summer picnics! —Joanna Lonnecker, Omaha, Nebraska
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Greek Orzo Salad
This tart, refreshing salad is a big hit in my home. All the tasty toppings—including red onions, tomatoes, olives, feta cheese and a zesty dressing—give it extra interest. —Judy Roberts, Las Vegas, NevadaHealthy Pasta Salad FAQ
What kind of pasta should I use for a healthy pasta salad?
Look for whole wheat or gluten-free pasta. Whole wheat pasta has more fiber, vitamins and minerals than regular pasta, which increases its healthfulness and staying power. Many gluten-free pastas are higher in fiber and nutrients than regular pasta, but not all. Bean or pea-based pastas are typically good choices.
How can I make my pasta salad healthier?
Swap your usual pasta for whole wheat or gluten-free options. Shift the ingredient ratio to include more vegetables for increased fiber, vitamin and mineral content. Further improve this ratio by including healthy protein like peas, beans, lentils, skinless poultry, salmon or tuna. Healthy fat sources like nuts, seeds, avocado or olives (and minimal cheese) will also help boost the staying power of your salad and provide important nutrients. And finally, opt for heart-healthy dressings made from lemon juice or vinegar and olive, avocado or walnut oil. Skip creamy dressings made with mayo, sour cream, cream cheese or heavy cream.
What veggies can I add to my pasta salad?
Good options include broccoli, tomatoes, roasted red peppers, cauliflower, jalapeno, bell peppers, cucumber, eggplant, red onion, spinach, summer squash and zucchini. Keep some veggies raw and roast others for flavor and textural contrast.
Originally Published: May 06, 2021
