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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.
How to Make Pasta Salad Healthier
Pasta salad can be so much more than a soggy side dish weighed down by mayo. I’ve given it a makeover to create a vibrant, balanced meal that fuels your body and tastes amazing. Here’s how to give your pasta salad a healthy upgrade:
Choose Smarter Pasta
Start with healthier pasta by swapping in whole grain, lentil, chickpea, or brown rice options. These provide complex carbs for steady energy and longer-lasting fullness—perfect for active days or long to-do lists.
Try using whole grain farfalle pasta to deliver sustained energy unlike refined options.
Pack in the protein
Pack in the protein with plant-based sources like cannellini beans, chickpeas, edamame, or tofu. Sprinkling in hemp seeds or vegan feta helps build muscle and keeps you satisfied.
Cannellini beans give this salad a protein punch—great for post-workout recovery.
Swap in Heart Healthy Fats
Add heart-healthy fats with a drizzle of extra virgin olive oil and flavorful add-ins like black olives, sunflower seeds, or avocado. These fats support hormone balance, heart health, and provide long-lasting fuel.
Olive oil and olives add richness while supporting heart and hormone health.
Load Up on Fresh Veggies
Load up on veggies to bring hydration, fiber, and essential nutrients. Arugula, bell peppers, cherry tomatoes, cucumbers, and red onions are all vibrant choices that elevate the salad’s texture and color.
Hydrating veggies like arugula and bell peppers help replenish minerals lost through sweat.
Flavor with a Purpose
Skip the bottled dressing and flavor your salad with lemon juice, vinegar, sun-dried tomatoes, and fresh herbs. These additions are packed with antioxidants that help reduce inflammation and support recovery.
Sun-dried tomatoes and fresh herbs aren’t just tasty—they help fight inflammation and support recovery.
Since I started incorporating more nutrient-dense meals like this healthy pasta salad, I’ve noticed a big difference in my energy. It gives me a balanced mix of carbs, protein, and healthy fats—ideal before a workout or to refuel afterward. Whether I’m training for a run or just tackling a busy day, this kind of salad keeps me going strong.
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!
10-Day Salad Challenge
Boring salads? Not here! This challenge will have you enjoying recipes packed with flavor, crunch & nutrients.
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!
4 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
- ¾ cup cannellini beans canned, drained and well rinsed
- ¼ red bell pepper diced
- 1 green onion diced
- 2 tablespoon black olives sliced
- 2 tablespoon sun-dried tomatoes in oil
- 2 tablespoon fresh basil chopped
- 2 tablespoon fresh mint chopped
- 2 tablespoon fresh parsley chopped
- ¼ cup vegan feta or traditional
Basic Vinaigrette
- 2 tablespoon extra-virgin olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon pure maple syrup
- 1 teaspoon Dijon mustard
- ½ garlic clove finely minced
- ⅛ teaspoon sea salt, unrefined
- ⅛ teaspoon 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.
Great pasta salad. Ate it as a side dish with dinner but think it is definitely substantial enough to stand alone. I will definitely make this one again.
I love pasta salads. They are my summer go too because I can make ahead and when we are outside and not realizing how late it is I have an already made supper. You can bet this one will be on the list to make again. Heck I might not even wait till summer.
This is crazy but not sure I’ll be able to pick a favorite! I loved this one also.
I was mistaken…..THIS is my favorite salad so far! Great flavors. Love it!!
Wonderful flavors! Appreciate all the inspiration you give us, great variety!
This was a good one too! Used fresh tomatoes though. Loving this salad challenge .
This was really a good pasta salad! I used organic brown rice gluten free farfalle pasta and my fresh basil. The vinaigrette was light with a bit of zing! Very good! I could see this as a to-go lunch!
I love the way the flavors play together! The mint makes it fresh, feta creamy and just all around great!
Quite tasty!
Shared this one with the hubby!! The blend of flavors is perfect I there’s a great mix of veggies and protein. It is savory, rich, robust and earthy in flavor!
Perfecto!
Very similar to my one of usual pasta salads so I do enjoy it a lot. A good way to mix in some small amounts of veggies that are left.
I usually don’t like pasta salads but this one is light and tasty. I used pasta made from chic peas and added cucumber and zucchini to the recipe. We will enjoy it!
Such a tasty salad! I love this one. It was easy to substitute garbanzo beans and red onions. The dressing is sooooo yummy!
Scrumptious subs!
Very flavorful and filling salad! My husband said to put this one in our meal rotation! Loved the blend of the fresh herbs mixed with the arugula and then enhanced by the vinaigrette. Many variations are possible with this one!
This salad is great as a main dish. I love sneaking in the beans for some protein. The flavor is perfect even without feta. I would definitely take this to a potluck or gathering in place of any other salad.
My salad was a bit dry, I did notice the dressing recipe was different on the PDF to this posting…the flavors were good. I’ll definitely try again with more dressing. I did use chickpea pasta maybe that was the difference.