Description
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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Ingredients
For the Salad:
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8 oz whole wheat or chickpea pasta (rotini, fusilli, or penne work best)
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1 cup cherry tomatoes, halved
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1 cup cucumber, diced
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1 cup red bell pepper, chopped
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½ cup shredded carrots
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⅓ cup red onion, finely diced
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¼ cup black olives, sliced (optional)
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2 tbsp fresh parsley, chopped
Optional Add-Ins:
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1 cup grilled chicken or chickpeas
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¼ cup feta cheese crumbles
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½ avocado, diced
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1 tbsp sunflower seeds or pepitas
For the Creamy Healthy Dressing:
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¾ cup plain Greek yogurt (2% or full-fat for best texture)
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1 tbsp olive oil
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1 tbsp lemon juice
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1 tbsp apple cider vinegar
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1 tsp Dijon mustard
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1 garlic clove, minced
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½ tsp dried oregano
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¼ tsp salt
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¼ tsp black pepper
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1–2 tbsp water (to thin, if needed)
Instructions
Step 1: Cook the Pasta
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Bring a large pot of salted water to a boil.
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Add the pasta and cook until al dente according to package instructions.
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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.
Notes
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.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Cuisine: American-Mediterranean fusion