Healthy Creamy Pasta Salad

This Healthy Creamy Pasta Salad is a lightened-up twist on a picnic classic. Packed with crisp veggies, tender pasta, and a protein-rich Greek yogurt dressing, it delivers all the creaminess and flavor you love—without the heaviness. It’s perfect for meal prep, potlucks, and sunny-day lunches.

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Why You’ll Love This Recipe
Light & Refreshing – Creamy and tangy without being too heavy.
Protein-Packed – Made with Greek yogurt for a healthy boost.
Full of Color & Crunch – Loaded with fresh veggies and texture.
Quick & Easy – Ready in under 30 minutes.
Perfect for Meal Prep – Stays tasty for days in the fridge.

Ingredients You’ll Need

For the Salad:

• 8 oz whole wheat or chickpea pasta (rotini, fusilli, or penne work best)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 cup red bell pepper, chopped
• ½ cup shredded carrots
• ⅓ cup red onion, finely diced
• ¼ cup black olives, sliced (optional)
• 2 tbsp fresh parsley, chopped

Optional Add-Ins:

• 1 cup grilled chicken or chickpeas
• ¼ cup feta cheese crumbles
• ½ avocado, diced
• 1 tbsp sunflower seeds or pepitas

For the Creamy Healthy Dressing:

• ¾ cup plain Greek yogurt (2% or full-fat for best texture)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• ½ tsp dried oregano
• ¼ tsp salt
• ¼ tsp black pepper
• 1–2 tbsp water (to thin, if needed)

Tools You’ll Need

• Large mixing bowl
• Whisk or small blender
• Pot and strainer
• Knife and cutting board
• Measuring spoons and cups

Step-by-Step Instructions

Step 1: Cook the Pasta

1. Bring a large pot of salted water to a boil.
2. Add the pasta and cook until al dente according to package instructions.
3. Drain and rinse under cold water to cool quickly and stop cooking.

Step 2: Prep the Veggies
4. While the pasta cooks, chop your veggies: halve the tomatoes, dice the cucumber and bell pepper, shred the carrots, and chop the parsley.

Step 3: Make the Dressing
5. In a small bowl or jar, whisk together Greek yogurt, olive oil, lemon juice, vinegar, mustard, garlic, oregano, salt, and pepper.
6. Add water a little at a time to reach a smooth, pourable consistency.

Step 4: Combine the Salad
7. In a large mixing bowl, combine the cooled pasta with the chopped vegetables.
8. Pour the creamy dressing over the salad and toss until everything is evenly coated.
9. Fold in optional add-ins like grilled chicken or avocado if using.

Step 5: Chill and Serve
10. Cover and refrigerate the salad for at least 30 minutes to let the flavors develop.
11. Before serving, give it a good stir and adjust seasoning if needed.
12. Serve cold, topped with a sprinkle of fresh herbs or feta.

Tips for the Best Healthy Creamy Pasta Salad
Use Short Pasta – Shapes like rotini and fusilli hold the dressing well.
Cool Pasta Quickly – Rinsing helps prevent overcooking and stickiness.
Make it Vegan – Use plant-based yogurt and skip cheese or use dairy-free options.
Balance the Texture – Mix crunchy veggies with creamy dressing and soft pasta.
Add Protein – Turn it into a meal with beans, tofu, or lean grilled chicken.

Serving Suggestions
Grilled Entrées – Pairs well with grilled chicken, fish, or veggie skewers.
Bento Lunch Box – Add fruit, a hard-boiled egg, and crackers for a complete lunch.
Potluck Favorite – Easy to double and take to gatherings.
Picnic Side – Travels well and tastes even better after a chill.

How to Store & Meal Prep

Storing:
Refrigerate: Store in an airtight container for up to 4 days.
Stir Before Serving: The dressing may thicken—add a splash of lemon juice or water if needed.

Meal Prep Tip:
Chop veggies and cook pasta ahead. Combine with dressing right before serving or pack separately for freshness.

Frequently Asked Questions

1. Can I use regular pasta?
   Yes, traditional pasta works great. Whole wheat or high-protein varieties just add extra nutrition.
2. What other veggies can I add?
   Zucchini, broccoli, snap peas, or corn work well and add color and crunch.
3. Can I make this gluten-free?
   Absolutely! Just use certified gluten-free pasta.
4. Can I freeze this pasta salad?
   Freezing is not recommended—yogurt-based dressing and fresh veggies don’t thaw well.

Final Thoughts
This Healthy Creamy Pasta Salad proves that you don’t need heavy mayonnaise or complicated steps to create a satisfying, refreshing dish. With simple ingredients, bold flavor, and a creamy-yet-light dressing, it’s a recipe you’ll turn to again and again.

Give it a try and let me know what you think! Don’t forget to leave a review or share your version online—I’d love to see how you made it your own.

Preparation Time: 15 minutes
Cooking Time: 10 minutes
Chill Time: 30 minutes
Cuisine: American-Mediterranean fusion

Nutritional Information (Per Serving – Makes 6):
Calories: 260 | Protein: 12g | Carbohydrates: 28g | Fat: 10g | Fiber: 4g | Sodium: 240mg

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