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.
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Ingredients
For the Salad:
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250 g (about 2½ cups) whole wheat or legume pasta
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1 cup cherry tomatoes, halved
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1 cup cucumber, diced
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1 red bell pepper, chopped
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½ red onion, finely chopped
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1 cup canned chickpeas, rinsed and drained
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¼ cup black olives, sliced (optional)
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¼ cup fresh parsley or dill, chopped
For the Healthy Creamy Dressing:
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¾ cup plain Greek yogurt
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2 tbsp olive oil
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1 tbsp Dijon mustard
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1 tbsp lemon juice or white wine vinegar
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1 garlic clove, minced
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Salt and pepper to taste
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Optional: 1 tsp honey or maple syrup for balance
Optional Add-ins:
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Grilled chicken, shrimp, or tofu
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Feta cheese or shredded mozzarella
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Sun-dried tomatoes
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Avocado chunks
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Spinach or arugula
Instructions
Step 1: Cook the Pasta
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Boil pasta in salted water according to package instructions until al dente.
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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