How to Make a Healthier Pasta Salad Recipe
There are endless healthy ways to make pasta salad. But without focusing on a few key ingredients, you could be skimping on good-for-you stuff like whole grains, crunchy vegetables, fresh herbs and lean protein. Our step-by-step guide includes lots of ideas for great flavor combinations to help you make a healthier pasta salad.
Related: Healthy Pasta Salad Recipes
1. Choose & Cook Pasta
Whole-wheat pasta adds 2 grams of satisfying fiber per ounce of dry pasta versus white pasta. The amount of dry pasta to start with depends on the shape. To get 4 cups of cooked pasta, use 2 cups elbow macaroni, 2 1/2 cups shells, 3 cups bow ties or fusilli. Cook pasta and drain (but don't rinse). Spread on a large baking sheet to cool.
Start with 4 cups cooked whole-wheat pasta:
- Elbows
- Bow ties
- Shells
- Fusilli
2. Load Up on Veggies
Traditional pasta salads are made with mostly pasta. But here at EatingWell, we suggest you use as many cups of veggies (and/or fruit) as pasta. Doing so not only delivers delicious flavor, but it also means you'll get a healthy dose of important nutrients, such as fiber, vitamin C (e.g., from red bell peppers) and heart-healthy fats (like from avocado).
Add 4 cups fresh vegetables and/or fruits:
- Arugula
- Artichokes
- Baby spinach
- Broccoli
- Fennel
- Melon
- Mushrooms
- Onion
- Peas
- Peppers
- Tomatoes
- Zucchini
3. Add Lean Protein
Adding lean protein to pasta salads helps make them more satisfying, although this step is optional, especially if you'll be serving the pasta salad as a side. To keep prep time to a minimum, use convenient proteins like canned beans or tuna, cooked ham or roasted chicken. And remember, when squash, beans and corn are eaten together, they form a complete protein.
Add 1 to 2 cups lean protein:
- Hard-boiled eggs
- Cooked chicken breast
- Cooked ham (reduced- or low-sodium)
- Beans
- Chunk light tuna in water
4. Add Ingredients to Boost Flavor
For the best flavorful pasta salad, don't forget to add a few salty ingredients like cheese, cured meats or pickled vegetables. Chop them small so you get a little bit of big flavor in each bite.
Add 1/2 to 1 cup total:
- Capers
- Full-flavored cheese (Parmesan, cotija, Cheddar)
- Olives
- Pepperoncini
- Prosciutto
- Salami
- Smoked sausage
- Sun-dried tomatoes
5. Add a Homemade Dressing
If you're looking to lighten things up, but still want the creaminess of a classic pasta salad, consider swapping half of the mayo in the mix with buttermilk or yogurt. Or try a heart-healthy vinaigrette made with olive oil or canola oil.
Toss 8 cups pasta salad with 3/4 cup dressing:
Creamy Buttermilk Dressing
Place 1 clove garlic and 1/4 teaspoon salt in a bowl; mash into a paste. Whisk in 1/2 cup buttermilk, 1/4 cup low-fat mayonnaise, 3-4 tablespoons chopped fresh herbs and 1 tablespoon distilled white vinegar until smooth. Makes about 3/4 cup.
Herb Vinaigrette
In a jar, combine 1/3 cup each extra-virgin olive oil and and vinegar (such as red-wine, champagne, white balsamic or rice), 3 tablespoons chopped fresh herbs (such as basil, chives, cilantro, dill, oregano and/or tarragon, or 1 tablespoon dried), 2 tablespoons finely chopped shallot, 2 tablespoons lime or lemon juice, and 1/4 teaspoon each salt and pepper. Screw on lid and shake until well combined. Makes a generous cup.
Pasta Salad Recipes We Love:
Try these healthy pasta salad recipes that follow this formula for creating a flavor-packed pasta salad.
Black Bean, Corn & Avocado Pasta Salad
Serve this colorful, veggie-packed pasta salad at your next outdoor gathering. From creamy avocado to crunchy bell peppers, this pasta salad is full of texture and flavor. A homemade herb-lime vinaigrette ties everything together.
Creamy Sun-Dried Tomato, Tuna & Pea Pasta Salad
Serve this healthy pasta salad at your next barbecue or backyard get-together. A garlicky buttermilk dressing adds creaminess, while sun-dried tomatoes provide a nice chewiness. Look for sun-dried tomatoes that are not packed in oil.
Creamy Tomato, Cucumber & Feta Pasta Salad
Enjoy this veggie-packed pasta salad at your next picnic or backyard get-together. Cucumbers and fennel provide crunch to contrast the creamy feta and Kalamata olives. A tangy herb-buttermilk dressing completes the dish.
