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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 made this recipe as written except i increased the pasta and vinaigrette and omitted the mint as mine had gone bad. i didn’t like it as well as i thought i would, but it did grow on me as i was eating it.
Hi Kimberly! I’m glad it grew on you, definitely give it a try with the mint next time!
I made a large batch of this pasta salad and it got better overnight. We enjoyed it for several meals. I plan to bring it to potlucks because it attractive and filling and delicious!
Yes, Amanda!! It definitely gets better the longer it sits!
Very easy. I did swap to avocado oil. This holds up well too.
Great idea to use avocado oil, Aflohr!
This is almost too healthy for me, but it is good. I did swap out and use spinach. The feta makes the salad less “green”feeling.
Spinach is a great swap in this one, Aflohr!
I used a gluten-free Farfalle which I made al dente (you must do this or else the pasta gets mushy the next day). I love putting together a pasta salad as simple as this and keep many of the ingredients on hand at all times. I love arugula and have typically used it on pizza. Adding it to a salad brings more opportunities for me to branch out from my normal routine. This salad was delicious. When I tossed the ingredients in the bowl, I almost didn’t add the dressing however I’m glad I did. I love how each of the flavors paired well together. I added a little ground pepper to top it off.
You’re so right, Anissa! You definitely need to cook al dente so it’s not mushy.
This is so visually appealing and yummy. I love the dressing and the variety of flavors.
Hi Stephanie! All the colors right?!
This is SO GOOD! I made enough for multiple lunches and it’s just as good every day. I used kalamata olives cause that’s what was handy and it just adds to the Mediterranean flavor. I also have a hard time finding feta sometimes but herbed feta seems easier to get and then it saves me a step of adding herbs 😉
Oohh I bet the kalamata olives were great and def gave it a Mediterranean flavor, Emily!
Sorry I’m late in posting. We made the dressing and used it on mixed greens since we don’t eat pasta.
How did it turn out on mixed greens, Patti?
I loved this and would definitely make again – used gluten free pasta and was delicious!
Gluten free pasta is a great swap for this one, Lauren!
This worked great for meal prep and it turned out with tasty and filling! I replaced the black olives with kalamata and replaced cannellini beans with chickpeas.
Awesome idea to use chickpeas, Candace!
I love pasta salads in general. Great tasting combination of ingredients with this one.
Same, Arlene! I’m definitely a pasta salad girl as well.
Okay this is my favorite so far! The vinegrette was definitely not basic when it comes to flavor. I would have never paired this all together and it will definitely be in my rotation! Full of flavor and was fun to make. Only change I made was using shells because that’s the only noodle I had on hand. Thanks for this great recipe!
Woo hoo!! Fave so far is such a compliment, Randi!
This salad is SO GOOD! Will definitely make this again. I normally don’t eat to many beans, but the beans in this salad were good and cold. I like it very much.
So glad you decided to give it a try even with beans not being your favorite, Tammie!
Really loved this! Such a great combo of ingredients. Refreshing and healthy. Would make a great main dish or side. Either way, I’m making this again.
Hi Marni! You’re so right, main dish or side dish this one can be both!
This pasta salad seemed much lighter than other pasta salads that I have eaten. Will
be making again.
This one is definitely a lighter option, Phyllis!
I took the Healthy Pasta Salad to a friends house today where my husband and I were eating lunch. I looked like a “salad hero!” Everyone loved the salad and wanted the recipe. There was none to bring home.
The only change I made was to replace the beans with black beans because I already had a can of black beans open from another salad. This is the best pasta salad ever, plus it is good for you!.
Rawkin’, Patsy! So glad we could help you become the “Salad Hero”!!