Are you looking for a delicious and nutritious meal that’s easy to prepare? Look no further than these 20 healthy pasta salad recipes! Not only are they packed with flavor, but they’re also designed to help you achieve your weight loss goals without sacrificing taste. From classic combinations like lemon garlic shrimp and whole wheat pasta to more adventurous options like Mediterranean quinoa and roasted vegetable farro, there’s something for everyone on this list.
Whether you’re a busy professional looking for a quick lunch option or an athlete in need of a post-workout snack, these healthy pasta salads are sure to hit the spot. And with ingredients ranging from chickpeas and avocado to Greek yogurt and quinoa, you’ll be getting a boost of protein, fiber, and essential vitamins and minerals.
In this article, we’ll take a closer look at each of these 20 recipes, including their ingredients, instructions, and nutritional information. So grab your apron, get ready to cook, and let’s dive in!
Lemon Garlic Shrimp and Whole Wheat Pasta Salad
Brighten up your meal with this refreshing and flavorful salad featuring succulent shrimp, tangy lemon, and aromatic garlic. Perfect for a light and satisfying lunch or dinner.
Ingredients:
– 12 large shrimp, peeled and deveined
– 8 oz whole wheat pasta
– 2 cloves garlic, minced
– 1/4 cup freshly squeezed lemon juice
– 2 tbsp olive oil
– Salt and pepper to taste
– Chopped fresh parsley for garnish (optional)
Instructions:
1. Cook pasta according to package instructions; set aside.
2. In a large skillet, heat olive oil over medium-high. Add garlic and sauté for 1 minute until fragrant.
3. Add shrimp and cook for 2-3 minutes per side, or until pink and cooked through.
4. In a large bowl, combine cooked pasta, shrimp mixture, lemon juice, salt, and pepper; toss to combine.
5. Garnish with chopped parsley if desired. Serve warm or at room temperature.
Cooking Time: 15-20 minutes
Avocado and Chickpea Pasta Salad
This refreshing pasta salad combines the creaminess of avocado with the nutty flavor of chickpeas, all wrapped up in a light and zesty dressing. Perfect for a quick lunch or dinner, this recipe is also great for meal prep!
Ingredients:
– 8 oz pasta (such as bowtie or penne)
– 1 ripe avocado, diced
– 1 can chickpeas (15 oz), drained and rinsed
– 1/4 cup olive oil
– 2 tbsp lemon juice
– 1 tsp Dijon mustard
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine diced avocado, chickpeas, olive oil, lemon juice, and Dijon mustard.
3. Add cooked pasta to the bowl and toss to combine.
4. Season with salt and pepper to taste.
5. Garnish with chopped parsley if desired.
6. Refrigerate for at least 30 minutes before serving.
Cooking Time: 15-20 minutes
Greek Yogurt Caesar Pasta Salad
Elevate your pasta salad game with this creamy and refreshing twist on the classic Caesar dressing. This Greek yogurt-based version adds a tangy and protein-packed punch to your meal.
Ingredients:
– 8 oz. pasta of your choice
– 1 cup Greek yogurt
– 2 tbsp. freshly squeezed lemon juice
– 1 tsp. Dijon mustard
– 1/4 cup grated Parmesan cheese
– 1/2 cup chopped fresh parsley
– Salt and pepper, to taste
– 1/4 cup croutons (homemade or store-bought)
– 1/2 cup cooked chicken or protein of your choice
Instructions:
1. Cook pasta according to package instructions. Drain and set aside.
2. In a medium bowl, whisk together Greek yogurt, lemon juice, Dijon mustard, salt, and pepper until smooth.
3. Add Parmesan cheese and stir until combined.
4. Combine cooked pasta, croutons, and chopped parsley in a large bowl.
5. Pour the yogurt dressing over the pasta mixture and toss to coat.
6. Add cooked chicken or protein of your choice and toss again to combine.
7. Refrigerate for at least 30 minutes before serving.
Cooking Time: 10-15 minutes (includes cooking time)
Spinach and Feta Whole Grain Pasta Salad
This refreshing pasta salad combines the creaminess of feta cheese with the earthy flavor of spinach, all on a bed of nutty whole grain pasta.
Ingredients:
– 8 oz whole grain pasta
– 2 cups fresh spinach leaves
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped red onion
– 1/4 cup olive oil
– 2 tbsp white wine vinegar
– Salt and pepper to taste
Instructions:
1. Cook the whole grain pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine cooked pasta, fresh spinach leaves, crumbled feta cheese, and chopped red onion.
3. In a small bowl, whisk together olive oil and white wine vinegar. Season with salt and pepper to taste.
4. Pour the dressing over the pasta mixture and toss to combine.
5. Serve immediately or refrigerate for up to 24 hours before serving.
Cooking Time: 15-20 minutes
Mediterranean Quinoa Pasta Salad
A flavorful and nutritious salad that combines the nutty taste of quinoa with the vibrant colors of Mediterranean vegetables, all tossed with a zesty dressing.
Ingredients:
– 1 cup quinoa pasta
– 1 cup cooked quinoa
– 2 cups mixed cherry tomatoes (red, yellow, green)
– 1 cup sliced red bell pepper
– 1/2 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Cook quinoa pasta according to package instructions. Drain and set aside.
2. In a large bowl, combine cooked quinoa, cherry tomatoes, red bell pepper, and parsley.
3. In a small bowl, whisk together olive oil and lemon juice. Pour the dressing over the quinoa mixture and toss to coat.
4. Season with salt and pepper to taste. If using feta cheese, crumble it on top of the salad.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 15-20 minutes
Roasted Vegetable and Farro Pasta Salad
Roasted Vegetable and Farro Pasta Salad: A flavorful and healthy salad that combines the nutty taste of farro with the sweetness of roasted vegetables.
Ingredients:
– 1 cup cooked farro
– 2 cups mixed roasted vegetables (such as zucchini, bell peppers, cherry tomatoes, and onions)
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Toss the mixed vegetables with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large bowl, combine cooked farro, roasted vegetables, parsley, lemon juice, salt, and pepper. Mix well.
4. Taste and adjust seasoning as needed.
5. Top with Parmesan cheese (if using) and serve warm or at room temperature.
Cooking Time: 20-25 minutes
Kale and White Bean Pasta Salad
This refreshing pasta salad combines the nutty flavor of kale with the creaminess of cannellini beans, all tied together with a light vinaigrette. Perfect for a quick lunch or dinner, this recipe is also ideal for meal prep.
Ingredients:
– 8 oz. pasta of your choice
– 2 cups curly kale, stems removed and chopped
– 1 can (15.5 oz.) cannellini beans, drained and rinsed
– 1/4 cup olive oil
– 2 tbsp. white wine vinegar
– 1 tsp. Dijon mustard
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, massage kale with olive oil and salt for about 5 minutes, until tender.
3. Add cannellini beans, white wine vinegar, Dijon mustard, and a pinch of salt and pepper to the bowl. Toss to combine.
4. Combine cooked pasta, kale mixture, and feta cheese (if using). Toss gently to combine.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 15-20 minutes
Balsamic Glazed Chicken and Veggie Pasta Salad
A flavorful and refreshing summer salad that combines the sweetness of balsamic glaze with the savory taste of grilled chicken, roasted vegetables, and pasta.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1 cup pasta (such as bowtie or penne)
– 2 cups mixed vegetables (e.g. bell peppers, zucchini, cherry tomatoes)
– 1/4 cup balsamic glaze
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat. Season chicken with salt and pepper. Grill for 5-6 minutes per side, or until cooked through.
2. Cook pasta according to package instructions. Drain and set aside.
3. Toss mixed vegetables with olive oil, salt, and pepper. Roast in the oven at 400°F (200°C) for 15-20 minutes, or until tender.
4. In a large bowl, combine cooked pasta, roasted vegetables, and grilled chicken.
5. Drizzle balsamic glaze over the top and toss to coat. Garnish with chopped parsley, if desired.
Cooking Time: 30-40 minutes
Spicy Tuna and Edamame Pasta Salad
A refreshing summer salad that combines the flavors of spicy tuna, edamame, and pasta for a quick and easy meal. This recipe is perfect for a light lunch or dinner.
Ingredients:
– 8 oz. pasta of your choice (e.g., linguine or fettuccine)
– 1 can of tuna in water (drained and flaked)
– 1 cup edamame, shelled and cooked
– 2 cloves garlic, minced
– 1/4 cup soy sauce
– 2 tbsp. sriracha sauce
– Salt and pepper to taste
– Chopped green onions for garnish
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine tuna, edamame, garlic, soy sauce, and sriracha sauce. Mix well.
3. Add cooked pasta to the bowl and toss until coated with the tuna-edamame mixture.
4. Season with salt and pepper to taste.
5. Garnish with chopped green onions and serve.
Cooking Time: 15-20 minutes
Zucchini Noodle and Cherry Tomato Pasta Salad
This light and refreshing pasta salad is perfect for a quick lunch or dinner. With the natural sweetness of cherry tomatoes and the subtle flavor of zucchini noodles, this dish is a great way to enjoy the flavors of summer.
Ingredients:
– 1 medium zucchini
– 8 oz pasta of your choice (e.g., bow tie, penne)
– 1 pint cherry tomatoes, halved
– 1/4 cup olive oil
– 2 tbsp white wine vinegar
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Spiralize the zucchini into noodles.
3. Cook pasta according to package instructions. Drain and set aside.
4. In a large bowl, combine cooked pasta, zucchini noodles, and cherry tomatoes.
5. Drizzle with olive oil and white wine vinegar. Season with salt and pepper to taste.
6. If desired, sprinkle grated Parmesan cheese on top.
7. Serve immediately or refrigerate for up to 24 hours before serving.
Cooking Time: 20 minutes
Broccoli and Sun-Dried Tomato Pasta Salad
This refreshing pasta salad combines the earthy flavor of broccoli with the sweetness of sun-dried tomatoes, perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 8 oz. pasta of your choice
– 3 cups broccoli florets
– 1 cup sun-dried tomatoes, chopped
– 1/2 cup crumbled feta cheese (optional)
– 1/4 cup olive oil
– 2 tbsp. apple cider vinegar
– Salt and pepper to taste
– Fresh parsley, chopped (for garnish)
Instructions:
1. Cook pasta according to package instructions; set aside.
2. In a large bowl, combine broccoli florets, sun-dried tomatoes, and feta cheese (if using).
3. In a small bowl, whisk together olive oil and apple cider vinegar.
4. Pour the dressing over the pasta mixture and toss to combine.
5. Season with salt and pepper to taste.
6. Garnish with chopped parsley and serve.
Cooking Time: 15-20 minutes
Turmeric Chickpea and Spinach Pasta Salad
This vibrant salad combines the warmth of turmeric with the creaminess of chickpeas, all wrapped up in a flavorful pasta dish. Perfect for a quick lunch or dinner that’s both healthy and delicious.
Ingredients:
– 8 oz. pasta of your choice
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 1/2 cup chopped red onion
– 1/4 cup crumbled feta cheese (optional)
– 2 tbsp olive oil
– 1 tsp ground turmeric
– Salt and pepper, to taste
– 2 cloves garlic, minced
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat. Add the chickpeas, spinach, red onion, and garlic. Cook for 3-4 minutes or until the spinach has wilted.
3. Stir in the turmeric and cook for an additional minute.
4. Combine the cooked pasta and chickpea mixture. Season with salt and pepper to taste.
5. Top with crumbled feta cheese, if desired.
Cooking Time: 15-20 minutes
Asian Sesame Ginger Pasta Salad
This refreshing pasta salad combines the warmth of sesame oil with the spiciness of ginger, perfect for a light and flavorful meal or snack. With its blend of Asian-inspired flavors, it’s sure to be a hit at your next gathering.
Ingredients:
– 8 oz. pasta of your choice (e.g., soba, rice noodles, or udon)
– 2 tbsp. sesame oil
– 1 tsp. grated fresh ginger
– 1/4 cup chopped scallions (green onions)
– 1/4 cup sliced red bell pepper
– 1/4 cup toasted sesame seeds
– Salt and pepper to taste
– Optional: 1/4 cup diced cooked chicken or tofu for added protein
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a small bowl, whisk together sesame oil and grated ginger.
3. In a large bowl, combine cooked pasta, scallions, red bell pepper, and toasted sesame seeds.
4. Pour the sesame-ginger dressing over the pasta mixture and toss to coat.
5. Season with salt and pepper to taste.
6. If using, add diced chicken or tofu and toss gently.
Cooking Time: 15-20 minutes
Pesto Turkey and Whole Wheat Pasta Salad
This refreshing salad combines the flavors of pesto, turkey, and whole wheat pasta for a healthy and satisfying meal or snack.
Ingredients:
– 8 oz whole wheat pasta
– 1 cup cooked turkey breast, diced
– 1/4 cup pesto sauce
– 1 cup cherry tomatoes, halved
– 1/2 cup cucumber slices
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook whole wheat pasta according to package instructions. Drain and set aside.
2. In a large bowl, combine cooked turkey breast, pesto sauce, cherry tomatoes, and cucumber slices. Toss gently to combine.
3. Add the cooked pasta to the bowl and toss until well coated with the turkey-pesto mixture.
4. Season with salt and pepper to taste. Top with grated Parmesan cheese if desired.
5. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: 15 minutes (not including cooking time for pasta)
Black Bean and Corn Pasta Salad
This vibrant salad combines the creaminess of black beans with the sweetness of corn and the tanginess of a zesty dressing, all wrapped up in a deliciously easy-to-make package.
Ingredients:
– 8 oz. pasta of your choice
– 1 can black beans, drained and rinsed
– 1 cup frozen corn kernels, thawed
– 1/2 red bell pepper, diced
– 1/4 cup chopped fresh cilantro
– 2 tbsp. olive oil
– 2 tbsp. lime juice
– 1 tsp. ground cumin
– Salt and pepper to taste
Instructions:
1. Cook pasta according to package instructions; set aside.
2. In a large bowl, combine black beans, corn kernels, red bell pepper, and cilantro.
3. In a small bowl, whisk together olive oil, lime juice, and cumin.
4. Pour dressing over the bean mixture and toss to combine.
5. Add cooked pasta and toss until well coated.
6. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Roasted Beet and Goat Cheese Pasta Salad
Roasted Beet and Goat Cheese Pasta Salad Recipe
This vibrant pasta salad combines the natural sweetness of roasted beets with the tanginess of goat cheese, all wrapped up in a flavorful package. Perfect for a light and refreshing meal or as a side dish for your next gathering.
Ingredients:
– 8 oz pasta (bowtie or penne work well)
– 2 large beets
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1/2 cup goat cheese, crumbled
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– 2 tbsp white wine vinegar (optional)
Instructions:
1. Preheat oven to 425°F (220°C). Wrap beets in foil and roast for 45-50 minutes, or until tender.
2. Cook pasta according to package instructions. Drain and set aside.
3. In a large bowl, whisk together olive oil, garlic, salt, and pepper. Add roasted beets and toss to combine.
4. Stir in goat cheese and parsley. Toss with cooked pasta until well combined.
5. Taste and adjust seasoning as needed. If desired, add white wine vinegar for an extra burst of flavor.
Cooking Time: 55-60 minutes
Lentil and Cucumber Pasta Salad
This refreshing salad combines the comfort of pasta with the crunch of cucumber and the nutty flavor of lentils, making it a perfect side dish or light lunch.
Ingredients:
– 8 oz. pasta of your choice
– 1 cup cooked lentils
– 2 cups diced cucumber
– 1/4 cup red wine vinegar
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook the pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine cooked lentils, diced cucumber, red wine vinegar, and olive oil. Toss gently to combine.
3. Add the cooked pasta to the bowl and toss until well coated with the lentil-cucumber mixture.
4. Season with salt and pepper to taste.
5. Garnish with chopped fresh parsley, if desired.
Cooking Time:
– Pasta cooking time: 8-10 minutes
– Total preparation time: 15-20 minutes
Tomato Basil and Mozzarella Pasta Salad
This refreshing pasta salad combines the flavors of summer with juicy tomatoes, sweet basil, and creamy mozzarella cheese. Perfect for a light lunch or dinner, it’s also a great side dish for your next BBQ.
Ingredients:
– 8 oz. pasta (such as bow-tie or penne)
– 2 large tomatoes, diced
– 1/4 cup fresh basil leaves, chopped
– 1 cup mozzarella cheese, shredded
– 1/4 cup olive oil
– 2 tbsp. white wine vinegar
– Salt and pepper to taste
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large bowl, combine diced tomatoes, chopped basil, and mozzarella cheese.
3. In a small bowl, whisk together olive oil and white wine vinegar.
4. Add the dressing to the tomato mixture and toss to combine.
5. Add cooked pasta to the bowl and toss until coated with the dressing.
6. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Carrot Ginger Miso Pasta Salad
A refreshing and flavorful pasta salad that combines the sweetness of carrots with the spiciness of ginger and the savory umami of miso.
Ingredients:
– 8 oz. pasta (such as spaghetti or angel hair)
– 2 medium carrots, peeled and grated
– 1-inch piece of fresh ginger, peeled and grated
– 2 tbsp. white miso paste
– 2 tbsp. olive oil
– 1 tsp. apple cider vinegar
– Salt and pepper to taste
– Chopped scallions or toasted sesame seeds for garnish (optional)
Instructions:
1. Cook pasta according to package instructions, then set aside.
2. In a large bowl, whisk together miso paste, olive oil, apple cider vinegar, salt, and pepper.
3. Add grated carrots and ginger to the bowl; toss until well combined.
4. Add cooked pasta to the bowl; toss until coated with the carrot-ginger-miso mixture.
5. Season with additional salt and pepper if needed.
6. Garnish with chopped scallions or toasted sesame seeds, if desired.
Cooking Time: 20 minutes
Smoked Salmon and Dill Pasta Salad
A refreshing summer salad that combines the rich flavor of smoked salmon with the brightness of fresh dill and pasta.
Ingredients:
– 8 oz. pasta of your choice (e.g., bow tie or penne)
– 1/2 cup cooked smoked salmon, flaked
– 1/4 cup chopped fresh dill
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese
– 2 tbsp. olive oil
– 2 tbsp. white wine vinegar
– Salt and pepper to taste
Instructions:
1. Cook pasta according to package instructions. Drain and set aside.
2. In a large bowl, combine flaked salmon, chopped dill, cherry tomatoes, and crumbled feta cheese.
3. In a small bowl, whisk together olive oil and white wine vinegar.
4. Add the dressing to the salmon mixture and toss gently to combine.
5. Add cooked pasta to the bowl and toss until well coated with the dressing.
6. Season with salt and pepper to taste.
7. Cover and refrigerate for at least 30 minutes before serving.
Cooking Time: 15 minutes (not including cooking time for pasta)
Summary
Discover 20 delicious and healthy pasta salad recipes perfect for weight loss and low-calorie diets. From seafood-inspired dishes like Lemon Garlic Shrimp and Whole Wheat Pasta Salad, to vegetarian options such as Avocado and Chickpea Pasta Salad, there’s something for everyone. Other standouts include Greek Yogurt Caesar Pasta Salad, Spinach and Feta Whole Grain Pasta Salad, and Mediterranean Quinoa Pasta Salad. These recipes showcase a variety of flavors and textures, all with a focus on nutritional balance and satisfying hunger. Try one today and enjoy a tasty meal that’s also good for you!
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