This Healthy Creamy Pasta Salad is the perfect blend of fresh, colorful vegetables, protein-rich ingredients, and a light, yogurt-based creamy dressing. It’s everything you love about a traditional pasta salad—minus the heaviness. Ideal for picnics, meal prep, lunches, or light dinners, this version is satisfying, refreshing, and guilt-free.
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Why You’ll Love This Recipe
Light & Creamy – Greek yogurt adds richness without extra fat.
Packed with Veggies – Crunchy, colorful, and loaded with nutrients.
Protein-Boosted – With chickpeas and optional add-ins like chicken or tofu.
Make-Ahead Friendly – Tastes even better the next day.
Versatile – Easy to customize with your favorite ingredients.
Ingredients You’ll Need
For the Salad:
- 250 g (about 2½ cups) whole wheat or legume pasta
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 red bell pepper, chopped
- ½ red onion, finely chopped
- 1 cup canned chickpeas, rinsed and drained
- ¼ cup black olives, sliced (optional)
- ¼ cup fresh parsley or dill, chopped
For the Healthy Creamy Dressing:
- ¾ cup plain Greek yogurt
- 2 tbsp olive oil
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice or white wine vinegar
- 1 garlic clove, minced
- Salt and pepper to taste
- Optional: 1 tsp honey or maple syrup for balance
Optional Add-ins:
- Grilled chicken, shrimp, or tofu
- Feta cheese or shredded mozzarella
- Sun-dried tomatoes
- Avocado chunks
- Spinach or arugula
Tools You’ll Need
- Large pot
- Colander
- Cutting board and knife
- Large mixing bowl
- Whisk or fork for dressing
Step-by-Step Instructions
Step 1: Cook the Pasta
- Boil pasta in salted water according to package instructions until al dente.
- Drain and rinse under cold water to stop the cooking process. Set aside.
Step 2: Prep the Veggies & Ingredients
3. While the pasta cooks, chop all your veggies and herbs.
4. Rinse and drain chickpeas, and slice olives if using.
Step 3: Make the Dressing
5. In a small bowl, whisk together Greek yogurt, olive oil, Dijon mustard, lemon juice, garlic, salt, and pepper.
6. Taste and adjust seasoning—add a touch of honey or maple syrup if desired.
Step 4: Assemble the Salad
7. In a large bowl, combine cooked pasta, chopped veggies, chickpeas, and olives.
8. Pour the creamy dressing over the salad and mix until everything is well coated.
9. Stir in herbs like parsley or dill for freshness.
Step 5: Chill and Serve
10. Cover and refrigerate for at least 30 minutes before serving to let flavors meld.
11. Garnish with extra herbs or cheese if desired.

Tips for the Best Healthy Pasta Salad
Rinse Pasta – Keeps it cool and stops overcooking.
Use Greek Yogurt – Gives a creamy texture with added protein.
Add Crunch – Bell peppers, cucumbers, or even celery work great.
Let It Rest – Chilling deepens the flavors.
Make it Your Own – Use what’s in your fridge—this salad is very forgiving!
Serving Suggestions
As a Light Lunch – Balanced and satisfying on its own.
With Grilled Protein – Perfect with chicken, shrimp, or tofu.
At BBQs or Potlucks – A healthy side dish everyone will love.
For Meal Prep – Pack into containers for easy grab-and-go meals.
As a Side – Pairs well with burgers, sandwiches, or flatbreads.
How to Store & Prep Ahead
Store:
Refrigerate in an airtight container for up to 4 days. Stir before serving as the dressing may thicken.
Make Ahead:
Prepare everything and mix in dressing just before serving, or up to 24 hours ahead.
Frequently Asked Questions
1. Can I use non-dairy yogurt?
Yes, a thick coconut or almond-based yogurt works well for dairy-free versions.
2. Can I skip the mustard?
Sure—replace it with a splash of vinegar or lemon juice for tanginess.
3. What’s the best pasta to use?
Whole wheat, chickpea, or lentil pasta work best for a protein boost and extra fiber.
4. Can I freeze it?
This salad is best fresh. Freezing isn’t recommended due to the creamy dressing and fresh vegetables.
Final Thoughts
This Healthy Creamy Pasta Salad brings together the best of both worlds: creamy and comforting, yet fresh and nourishing. It’s a fantastic recipe to have on hand for busy weeks, warm weather gatherings, or just when you need a satisfying meal that feels good to eat.
Give it a try and make it your own—you’ll never go back to the store-bought stuff again!
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Cuisine: Mediterranean-Inspired – Healthy Comfort
Nutritional Information (Per Serving, 6 servings):
Calories: 280 | Protein: 12g | Carbohydrates: 28g | Fat: 12g | Fiber: 5g | Sugar: 4g | Sodium: 260mg

Healthy Creamy Pasta Salad
- Total Time: 20 minutes
Description
This Healthy Creamy Pasta Salad is the perfect blend of fresh, colorful vegetables, protein-rich ingredients, and a light, yogurt-based creamy dressing. It’s everything you love about a traditional pasta salad—minus the heaviness. Ideal for picnics, meal prep, lunches, or light dinners, this version is satisfying, refreshing, and guilt-free.
Want more nutritious and easy meal ideas? Subscribe now and get healthy recipes delivered straight to your inbox every week.
Ingredients
For the Salad:
-
250 g (about 2½ cups) whole wheat or legume pasta
-
1 cup cherry tomatoes, halved
-
1 cup cucumber, diced
-
1 red bell pepper, chopped
-
½ red onion, finely chopped
-
1 cup canned chickpeas, rinsed and drained
-
¼ cup black olives, sliced (optional)
-
¼ cup fresh parsley or dill, chopped
For the Healthy Creamy Dressing:
-
¾ cup plain Greek yogurt
-
2 tbsp olive oil
-
1 tbsp Dijon mustard
-
1 tbsp lemon juice or white wine vinegar
-
1 garlic clove, minced
-
Salt and pepper to taste
-
Optional: 1 tsp honey or maple syrup for balance
Optional Add-ins:
-
Grilled chicken, shrimp, or tofu
-
Feta cheese or shredded mozzarella
-
Sun-dried tomatoes
-
Avocado chunks
-
Spinach or arugula
Instructions
Step 1: Cook the Pasta
-
Boil pasta in salted water according to package instructions until al dente.
-
Drain and rinse under cold water to stop the cooking process. Set aside.
Step 2: Prep the Veggies & Ingredients
3. While the pasta cooks, chop all your veggies and herbs.
4. Rinse and drain chickpeas, and slice olives if using.
Step 3: Make the Dressing
5. In a small bowl, whisk together Greek yogurt, olive oil, Dijon mustard, lemon juice, garlic, salt, and pepper.
6. Taste and adjust seasoning—add a touch of honey or maple syrup if desired.
Step 4: Assemble the Salad
7. In a large bowl, combine cooked pasta, chopped veggies, chickpeas, and olives.
8. Pour the creamy dressing over the salad and mix until everything is well coated.
9. Stir in herbs like parsley or dill for freshness.
Step 5: Chill and Serve
10. Cover and refrigerate for at least 30 minutes before serving to let flavors meld.
11. Garnish with extra herbs or cheese if desired.
Notes
Rinse Pasta – Keeps it cool and stops overcooking.
Use Greek Yogurt – Gives a creamy texture with added protein.
Add Crunch – Bell peppers, cucumbers, or even celery work great.
Let It Rest – Chilling deepens the flavors.
Make it Your Own – Use what’s in your fridge—this salad is very forgiving!
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Cuisine: Mediterranean-Inspired – Healthy Comfort