by Olena

Healthy Pasta Salad

by Olena

5 from 1 reviews

Friends, Healthy Pasta Salad exists! Loaded with fun shape whole grain pasta and bite size pieces of veggies, this easy pasta salad is dressed in same bowl. My kids loved it and you can change things up to suite yours.

Our other healthy and easy summer favorites include tomato pasta salad, healthy chicken salad and healthy egg salad.

healthy pasta salad in a bowl with wooden spoon on a towel

Easy Pasta Salad Recipe

All right. I’m finally on a healthy pasta salad bandwagon. It is my second summer when I rotate quinoa salads, vegetable salads and now this easy pasta salad for lunches and dinner. Summer is all about easy. At least one can try.

Now that we live by the ocean, I think salad with a glass of chilled rose, La Croix or kombucha is a given. Choice depends on if “it’s 5 o’clock somewhere”.

My pasta salad recipe is easy, juicy and simple. You can serve it warm or cold. Take it with you to a potluck, picnic or host a BBQ or a pool party at home. It is the best summer food!

How to Make Pasta Salad

For years I made mediocre pasta salads. Until I learnt from thekitchn how to make the best pasta salad. Their tips truly made all the difference for me. Of course, I removed the salami and simplified the process even further. Wouldn’t be Olena otherwise. But all their other tips are amazing!

And don’t full yourselves – we buy salami occasionally. So, all good. You are doing just fine.

pasta, asparagus, tomatoes, feta cheese, olives, parsley, olive oil

What Goes in Pasta Salad?

  • Pasta – Obviously. On that below.
  • Firm Veggies – Asparagus, green beans, snap peas, broccoli that get softened within a few minutes of cooking.
  • Tomatoes – I highly recommend not to skip tomatoes. Maximum you can replace them with 1 long English cucumber. Tomatoes add so much juice making this pasta salad healthy without loads of dressing.
  • Cheese – Soft cheese like feta or goat cheese. Warm pasta melts it so well. But even freshly grated Parmesan cheese is tasty.
  • Pickled stuff – Pitted Kalamata or green olives. Pickled asparagus, dill pickles, roasted red pepper, beets and any veggies would be good.
  • Olive oil – Quality extra virgin olive oil is the best for the salad. Here are 3 oils I mainly use.
  • Seasoning

Obviously, mine looks kind of Greek. And vegetarian.

What Is the Best Healthy Pasta to Use?

OK, here is what I (ME) consider a healthy pasta. And let’s agree that some people consider pasta not healthy at all. Then we can’t be friends.:)

To me, healthy pasta is whole wheat, whole grain or most gluten free pasta made with whole foods like beans, legumes and seeds.

As for the shape, I like to use small shapes like elbow macaroni, bowties, orzo or small penne. Rotini is fine too. See tips below for large pasta.

chopped ingredients in a bowl for easy pasta salad

Tips:

  • Chop all ingredients into same small bite size pieces. Even olives.
  • If using larger size pasta like rotini, keep add-ins chopped small.
  • Cook pasta with salt and until al dente – helps with non-sticking and firm pasta.
  • Gluten free pasta cooks faster than other.
  • No need to shock pasta with cold water. If you start chopping veggies at same time you put pot of water on the stove, your pasta will be ready to be mixed with other ingredients thus preventing it from sticking together.
  • Let pasta salad stand for 30 minutes before serving. It helps ingredients really “marry each other”.

Serving Ideas

Healthy pasta salad makes filling vegetarian meal on its own. With 26 grams of complex carbs coming from whole grains and veggies, be sure your belly will be full. Just maybe double the serving.

Craving some chicken with the salad? We have these easy recipes for you: baked, grilled or Instant Pot chicken breast.

Open a can of tuna or salmon and toss it in there.:)

easy pasta salad recipe

How Long Does It Last?

Can you freeze pasta salad? Um, heck no. I hope we are clear on that.:)

In the fridge, pasta salad should last 2 days. Pasta salad is like borscht and stew – it tastes better the next day. But to be honest, my kids love this salad so much it has never lived long enough to see our world past 24 hours. But 2 days covered and refrigerated guarantee fresh pasta salad. 3 days – you are pushing it. Depends how hungry you are.:)

More Healthy Summertime Salads

closeup pasta salad

Print

Healthy Pasta Salad

5 from 1 reviews

Healthy Pasta Salad is a summertime must have for BBQ, potluck, picnic and pool parties. Tasty with simple ingredients.

  • Author: Olena of ifoodreal.com
  • Prep Time: 8 minutes
  • Cook Time: 10 minutes
  • Total Time: 18 minutes
  • Yield: 8 servings 1x
  • Category: Salad
  • Method: Stove+Chop
  • Cuisine: American Ukrainian
Scale

Ingredients

  • 8 oz whole grain pasta, uncooked
  • 1 lb asparagus, green beans or snap peas
  • 6 medium tomatoes, chopped
  • 1 cup pitted olives, chopped
  • 1/2 cup feta cheese, crumbled
  • 1/3 cup parsley, finely chopped
  • 1/3 cup olive oil, extra virgin
  • 1 tbsp oregano
  • 2 tsp garlic powder
  • 1/8 tsp red pepper flakes
  • 1/4 tsp salt
  • Ground black pepper, to taste

Instructions

  1. Cook pasta as per package instructions undercooking by 2-3 minutes or until pasta is al dente, cooked but firm. While pasta is cooking, start chopping asparagus or green beans.
  2. Transfer cooked pasta to a large salad bowl. Add asparagus to pasta water and cook until it starts to boil. Remove immediately with a slotted spoon to a bowl with pasta.
  3. Add tomatoes, olives, feta cheese, parsley, olive oil, oregano, garlic powder, red pepper flakes, salt and pepper. Stir gently to combine.
  4. In the meanwhile, in a large bowl add tomatoes, arugula, edamame, feta, mint, parsley and salt.
  5. If you have time, it’s best to let healthy pasta salad refrigerate for 30 minutes to allow flavors “marry” each other. But you can serve it warm immediately or cold later.

Store: Refrigerate in a glass airtight container for up to 2 days.

Notes

The key to tasty pasta salad is to chop all ingredients into same small bite size pieces. Even olives.

Best pasta to use is small shaped pasta like elbow macaroni, bow ties and small penne. If using larger size pasta like rotini, keep add-ins chopped small.

 Did you make this recipe? Please give it a star rating in the comments.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

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