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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.
Soo good. I am making this again
I loved this pasta. Another home run! The flavors complimented each other and each bite was little different in flavor. The vinaigrette really makes the dish.
I don’t eat pasta salad very often, so I wasn’t really excited when this one came up in the salad challenge. I was so wrong! The herbs, especially the mint, were a surprising delight, and I loved the dressing.
We both like pasta, arugula and black olives so I doubled up this tasty salad, including the fresh and delicious dressing. It’s a great combo with the beans and peppers. I’m sure it will become one of our go-to meals. ❤️
This will definitely be a staple for summer cookouts! All of the fresh herbs really did it for me. So unbelievably tasty!
I loved it. I am not a traditional Caesar salad fan, but I love this version. The cheese sprinkle was also a great addition.
My husband loved this “Mediterranean” salad! I can never follow a recipe exactly… I roasted some broccoli and asparagus and added it along w Red onion since I didnt have scallions. I had made pesto so I added that to the dressing mix. I WAS yummy!
OMG, now I’m hungry that sounds amazing!
Yummy! So many flavors and a bit of pasta to satisfy that craving. I cut back on the olive oil and would cut a bit more. Maybe it seemed like too much oil since my sun-dried tomatoes were in oil. I might try to dry them in a towel first next time.
It’s a wonderland of flavors and textures! Delicious!
This pasta salad is so much a winner in my book! I love the combination of ingredients and the addition of maple syrup and Dijon in the dressing. Delicious!
This may be my favorite salad yet. The sun-dried tomatoes made it delicious.
Not a huge pasta person nor am I fan of arugula but I like the other ingredients for my salad.
Bursting with flavor! Between the herbs, dried tomatoes, olives, vinegar, and cheese, you can’t go wrong with this salad. Keeper!
What a flavorful pasta salad! I enjoyed all the textures and flavors and will make this one again, for sure!
This superb salad has so many wonderful flavors and textures. I love the chewiness of the pasta with the crush of the greens, onions and bell peppers. The sun dried tomatoes, black olives and dressing enhance the taste. Also, I loved the addition of the vegan feta cheese. I will be making this throughout the spring and summer.
This was very easy to make and great tasting!
My whole family loved this salad ! I’m going to make this often.
Love that you’re sharing the salads with your family!