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As a busy mom who loves to run, I know how important it is to fuel my body with the right nutrients. I need meals that are easy to prepare, packed with energy-boosting ingredients, and, most importantly, delicious! This healthy pasta salad has become one of my favorite go-to meals. It’s light yet satisfying, loaded with protein, fiber, and healthy fats—all essential for keeping me energized during training.
Why This Recipe Rawks
Since I started incorporating more nutrient-dense meals like this healthy pasta salad, I’ve noticed a huge difference in my energy levels. It provides a balanced mix of carbohydrates, protein, and healthy fats to fuel endurance and support recovery.
Farfalle pasta delivers sustained energy, while cannellini beans and vegan feta supply muscle-repairing protein. Olive oil and black olives offer heart-healthy fats for long-lasting fuel, and hydrating veggies like arugula and bell pepper replenish essential vitamins and minerals.
Antioxidant-rich sun-dried tomatoes and fresh herbs help reduce inflammation and keep the body strong. Whether eaten before a workout for lasting energy or after to aid recovery, this nutrient-packed salad is a delicious way to support an active lifestyle!
I’m currently training for the Grand Canyon Rim to Rim to Rim with some friends for June and then heading to the Europe in July to run the Alps. Follow my running adventures on Instagram!
Ingredients You’ll Need
Every ingredient in this recipe is here for a purpose. The cannellini beans provide plant-based protein to help my muscles recover, while the farfalle pasta gives me the carbs I need to power through long runs. The olive oil and olives add healthy fats that keep me feeling full and satisfied, and the herbs and veggies pack in antioxidants to fight inflammation.
- Farfalle pasta: Choose whole wheat for more fiber; provides energy.
- Arugula: Look for a fresh, bright green bunch; rich in vitamins A, C, and K.
- Cannellini beans: Opt for low-sodium; high in protein and fiber.
- Red bell pepper : Look for firm, bright red ones; boosts immunity with vitamin C.
- Green onion: Select fresh, firm stalks; supports digestion.
- Black olives: Choose water- or brine-packed; good for heart health.
- Sun-dried tomatoes: Minimal preservatives are best; high in antioxidants.
- Fresh herbs: Store properly to keep fresh; aid digestion and reduce inflammation.
- Vegan feta: Go for nut- or tofu-based options; adds plant-based calcium.
How to Make Healthy Pasta Salad
I created this healthy pasta salad after Meal Planner member Jennifer told me she needed a quick and healthy lunch her high schooler could take to school. So that’s where this idea started. This salad is perfect for lunch, dinner, or even as a side dish.
I make a big batch on Sunday and keep it in the fridge for quick meals throughout the week. Sometimes, I’ll add some grilled chicken or pepitas for an extra protein boost. Follow along to learn how simple it is to make a healthy pasta salad.
1. Cook the pasta
Follow cooking directions on the pasta package, allowing the pasta to remain slightly undercooked. This will help keep the pasta from falling apart in the salad. Drain and rinse with cold water until pasta is completely cool, then drain well again.
2. Prepare the vinaigrette
While the pasta is cooling, mix all the Basic Vinaigrette ingredients in a bowl until combined.
3. Mix in vegetables
Place cooled pasta into a large bowl and add the beans, peppers arugula, tomatoes, olives and herbs. Gently toss.
4. Add dressing and mix well
Drizzle Basic Vinaigrette over the pasta salad and gently toss again. Top with feta cheese and additional spices if desired. Cover and refrigerate until ready to serve.
Storage Tips
Store in airtight containers in the fridge for 3-4 days. If you like your greens fresh, wait to add those until you’re ready to eat, so they don’t wilt. Follow my Meal Prep Salad tutorial to get the best containers and more in-depth tips.
Ingredient Swaps
Probably my favorite part about this healthy pasta salad is how much you can customize it to your taste preferences! Here are a few swaps I suggest if you want to try them:
- Swap olive oil with avocado oil.
- Swap red wine vinegar with the vinegar of your choice.
- Use your preferred pasta type, or use gluten-free.
- Cannellini beans can be swapped with another kind of legume (black beans, kidney beans or chickpeas are great swaps).
- Add the veggies of your choice! Radishes or cucumbers are great additions.
- Add sliced almonds, sunflower seeds or pepitas for an extra crunch.
If you’re looking for a simple, delicious, and healthy lunch recipe, this pasta salad is a must-try! Whether you’re training for a race or just trying to eat healthier, it’s a game-changer.
Common Questions
It doesn’t have to be! Ditch the store-made pasta salads made with additives and processed ingredients. Home make one instead with loads of fresh greens and a light, oil-based dressing.
This pasta salad should stay fresh in the fridge for up to five days since it is oil-based. Dairy or mayo-based salads will keep fewer days.
Choose a pasta salad that is oil-based (using healthy fats like olive oil or avocado oil) instead of dairy or mayonnaise-based, has plenty of fresh veggies and leafy greens and a good protein source like beans or tofu. This recipe’s got it all!
3 More Pasta Recipes to Try
Enjoy these other plant-based pasta recipes that I’ve created over the years.
If you make this healthy pasta salad recipe, I’d love to hear how it turned out in the comment box below. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.
Healthy Pasta Salad
Ingredients
- ½ cup farfalle pasta
- ¾ cup arugula pre-washed
- ¾ cup cannellini beans canned, drained and well rinsed
- ¼ red bell pepper diced
- 1 green onion diced
- 2 tbsp black olives sliced
- 2 tbsp sun-dried tomatoes in oil
- 2 tbsp fresh basil, mint and parsley chopped
- ¼ cup vegan feta or traditional
Basic Vinaigrette
- 2 tbsp extra-virgin olive oil
- 1 tbsp red wine vinegar
- 1 tsp pure maple syrup
- 1 tsp Dijon mustard
- ½ garlic clove finely minced
- ⅛ tsp sea salt, unrefined
- ⅛ tsp black pepper, ground
Instructions
- Follow cooking directions on pasta package for "al dente" (which allows pasta to remain slightly undercooked). This will help keep the pasta from falling apart in the salad. Drain and rinse with cold water until pasta is completely cool.
- While the pasta is cooling, mix all the Basic Vinaigrette ingredients together in a bowl until combined.
- Place cooled pasta into a large bowl and add the vegetables and herbs. Gently toss. Drizzle Basic Vinaigrette over the pasta salad and gently toss again. Cover and refrigerate until ready to serve.
- If meal prepping, transfer the salad to airtight containers and store in refrigerator until ready to use.
Notes
- Use the pasta of your choice: bowtie, fusilli, shells, etc.
- Arugula has a strong, peppery flavor. You can swap with kale or spinach.
- Cannellini beans can be swapped with the legume of your choice.
- I love using basil, oregano and chives yet you can any fresh herbs.
I am
Not a fan of pasta. Never have been but it was nice.
A great salad. Tasty and filling.
Love this as a summer salad ! Flavors. Textures. I couldn’t use tomatoes or fetta but I do know when I ate this kind of salad years ago with those that they made it great. I also added pesto to my salad for extra flavor punch and it was great. Side of salmon for protein
Delicious! Filling with the beans and pasta. Wonderful flavour profile especially with the sun-dried tomatoes. I used a local pre-made vinaigrette with similar ingredients. Glad I made enough for leftovers. My favourite salad in the challenge thus far!
This salad was really good. I don’t have an herb garden and the recipe uses a little of a lot of different herbs so that gets expensive with some waste if can’t find another use before they go bad.
Salad Challenge: Day 7. Really enjoyed the vibrant flavours of the herbs and sundried tomatoes in this salad. One thing to note is that in the Salad Challenge document which has quantities for 2 people, the 16 oz. of dry pasta in the online version for 8 people, when divided by 4 comes to 4 oz. The recipe for 2 then converts this to half a cup. The original recipe I’m pretty sure shows a weight measurement not a volume measurement. Half a cup of dry pasta is much less by volume than what you get if you weigh 4 oz. of dry pasta.
This is my third or fourth time making this pasta salad. I love how versatile it is and how well it keeps for lunches throughout the week. I keep the greens separate until the day I plan to eat them so they don’t wilt. Thanks for a great recipe!
Yes, that’s a great idea! Yummy leftovers!
This one is so very good! Better than I thought it would be! I added pepitas, sunflower seeds, and green olives, salt and pepper. Yum!
This is flavorful and I liked the addition of the greens and beans. Definitely a keeper!
Very tasty and lots of variety of flavors and textures. Swapped the cannelini beans for the leftover chickpeas. Used red lentil penne pasta to stay away from gluten. No tomatoes due to allergies, but added in cucumbers. Vinaigrette is well balanced and not too sweet. Forget to cut green onion from the garden before the sun set, so did without. Definitely a salad that can be done on a larger scale to share with a large group.
It was good. I would make the vinaigrette with less maple syrup.
Day 7: Healthy Pasta Salad-changes I made. I used Spring Mix, chickpeas, and kalamata olives since that’s what I needed to use up. I didn’t have vegan feta so I omitted. I used 1T of oil vs 2.
Taste: I loved this dressing too! Anything with pasta is my friend. The salad’s really tasty and quite easy to make. Another keeper!
Another great option to add a little change to your routine! This had a lot of different flavors going on…in a good way! Great salad overall and very filling.
It was good but I used to much oil.
I wasn’t sure about this recipe with the maple syrup and pasta with arugula. I will be making it again.
Rawesome, so glad you enjoyed it!
Awesome salad! We didn’t tweak this one much. Black olives only on one of ours. Loved this dressing.
This one was really good. I have been sharing my salads with my mom who is very picky. So far she has enjoyed each salad. But today’s pasta salad she went for seconds.