Healthy Vegetarian Pasta Salad

This healthy pasta salad is made with whole grain pasta and no mayo for a delicious protein and fibre packed vegetarian side dish or summer main. Made with just 5 ingredients, this pesto pasta salad recipe is quick and easy to make and can be made ahead of time. {vegetarian & can be made gluten-free}

The summer months are here and a delicious pasta salad is a must, but I’m not gonna lie. I’m not a huge fan of the pasta salads that are coated with thick and heavy mayo. This 5-ingredient pasta salad is wonderfully light and full of fresh and vibrant flavours for the perfect pot luck, BBQ or picnic dish.

You won’t believe how quick and easy this recipe is to make and it’s also the perfect accompaniment to Grilled Lemon Garlic Chicken Kabobs or Zucchini Turkey Burgers.

Why This Healthy Pasta Salad Is the best!

There are so many reasons to love this pasta salad!

It is:

• High in protein: This pasta salad contains chickpeas which are a great source of fiber and protein. It allows this dish to be served as a side or as a healthy main dish.
• A make-ahead option: You can make this salad ahead of time, so it’s the perfect dish if you are entertaining or doing meal prep for the week.
• Versatile: This vegetarian pasta salad is adaptable and can easily be made dairy-free, vegan or gluten-free.

Vegetarian Pasta Salad Recipe Ingredients

You just need 5 ingredients to make this delicious no-mayo pasta salad:

• Whole-grain pasta
• Cherry tomatoes
• Chickpeas
• Feta cheese
• Pesto

How to Make Healthy Pasta Salad without Mayo

Bring a large pot of salted water to a rolling boil. Cook pasta according to package directions, until it reaches an al dente consistency. Drain the water.

Add the cooked pasta, halved tomatoes, chickpeas, feta cheese and pesto to a large bowl.

Toss gently to combine. Season with salt and pepper to taste and garnish with fresh basil leaves, if desired.

Serve immediately or place in the fridge for later use.

Healthy Pasta Salad Dietary Variations

This pasta salad is easy to adapt to your dietary needs with a few simple swaps!

To make it:

• Gluten-free: Use a gluten-free pasta like brown rice, lentil or chickpea!
• Dairy-free and vegan: Omit the feta or use a vegan alternative. I also highly recommend using my dairy-free pesto instead of a store-bought one. It’s so fresh and flavourful and you don’t even miss the cheese!

Is it best to make pasta salad the day before?

Yes! This pasta salad will keep well for up to 3 days covered in the fridge. Because it is made without mayo it can be kept at room temperature for several hours and served either warm or chilled.

How do you keep pasta salad from drying out?

One way to prevent pasta salad from drying out is to avoid over-draining the pasta once it’s cooked. Leave it a bit wet since the pasta will absorb the water as it sits. You can also add some warm water to the pasta salad after it has been sitting for a while to rehydrate it if it dries out.

Additionally, you can reserve some of the pesto (or other dressing) and mix it in right before serving to “freshen” it up and infuse some extra moisture.

How long will pasta salad last in the fridge?

Pasta salad generally lasts in the fridge for 3 to 5 days if stored in an air-tight container.

What pasta is best for pasta salad?

Generally, I like to use whole-grain bow tie pasta in salads, but you can sub in any bite-sized pasta including penne, rotini, fusilli or elbow. I recommend opting for whole-grain pasta wherever possible since it’s higher in fiber and nutrients that have been removed from regular white pasta.

If you don’t like the taste of whole-grain pasta, try going for a white pasta fortified with fibre since it still generally has the equivalent amount of fibre to its whole-grain counterpart, but tastes more like white pasta.

If there are any gluten sensitivities, you can also sub in a gluten-free pasta.

Pasta Salad without Mayo Recipe

In this recipe, I incorporated ingredients from the Mediterranean for the perfect fresh dish. It’s hard to beat those Mediterranean flavours!

The pesto adds a delicious herby element and the sweet acid flavours form the cherry tomatoes balances wonderfully with the salty feta cheese. I like to add some fresh basil leaves for a pop of colour and a hint of freshness.

It’s basically summer on a plate!

Is pasta salad healthy?

Not all pasta salads are considered to be healthy. Many have a creamy base and tend to be higher in saturated fat and lower in fibre. This pasta salad, however, is a healthier option since it’s made up of fibre rich whole grain pasta and also contains protein, fibre and iron from the chickpeas. The tomatoes add in a dose of vitamin C and are rich in the antioxidant lycopene, while the pesto contains heart-healthy monounsaturated fats.

Pasta Salad Healthy Recipe Notes and Tips

• Use a bite-sized pasta such as bowtie, penne, fusilli, rotini or elbow so that you can get all of those delicious flavours in one bite!
• Cook pasta to al dente consistency to prevent the pasta from being too mushy.
• Use tri-coloured cherry or grape tomatoes to add a beautiful pop of colour to the salad.
• Use no salt-added canned chickpeas and give them a good rinse to reduce sodium content or cook your own!
• If possible, allow the pasta salad to sit for at least 30 minutes. It helps all of those flavours come together!

More Healthy Salad Recipes

• Mediterranean Chickpea Salad
• Lentil Pesto Pasta Salad
• Pearl Couscous Salad with Roasted Asparagus and Chickpeas
• Greek Cucumber Noodle Salad
• Chickpea Avocado Feta Salad
• Greek Quinoa Salad
• Mediterranean Lentil Salad

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