Healthy, Easy Pasta Salads To Make At Home
Pasta salads are a versatile and delicious option for a light lunch, dinner, or side dish. They can be packed with veggies, lean proteins, and whole grains, making them both nutritious and satisfying. Whether you’re preparing for a family meal or a potluck, these healthy and easy pasta salads are perfect for any occasion. Here are some recipes and tips for making tasty pasta salads right at home.
1. Mediterranean Pasta Salad
Ingredients:
- 2 cups whole grain pasta (like farro or penne)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/4 cup Kalamata olives, sliced
- 1/4 cup crumbled feta cheese
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions:
- Cook the pasta according to package directions. Drain and let cool.
- In a large bowl, combine the pasta, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
- In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
- Pour the dressing over the pasta salad and toss to combine.
- Chill in the refrigerator for at least 30 minutes before serving.
2. Chicken and Veggie Pasta Salad
Ingredients:
- 2 cups whole wheat pasta (like rotini or fusilli)
- 1 cup cooked chicken breast, diced
- 1 cup bell peppers (red, yellow, or green), diced
- 1/2 cup cherry tomatoes, halved
- 1/2 cup shredded carrots
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tbsp balsamic vinegar
- 1 tsp garlic powder
- Salt and pepper to taste
Instructions:
- Cook the pasta according to package directions. Drain and let cool.
- In a large bowl, combine the pasta, chicken, bell peppers, cherry tomatoes, shredded carrots, and parsley.
- In a small bowl, whisk together the olive oil, balsamic vinegar, garlic powder, salt, and pepper.
- Pour the dressing over the pasta salad and toss to combine.
- Chill in the refrigerator for at least 30 minutes before serving.
3. Asian Noodle Salad
Ingredients:
- 2 cups soba noodles or rice noodles
- 1 cup shredded cabbage
- 1/2 cup shredded carrots
- 1/2 cup edamame (cooked and shelled)
- 1/4 cup green onions, sliced
- 1/4 cup sesame seeds
- 1/4 cup soy sauce or tamari
- 2 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tsp honey or maple syrup
- 1 tsp grated ginger
Instructions:
- Cook the noodles according to package directions. Drain and rinse under cold water.
- In a large bowl, combine the noodles, cabbage, carrots, edamame, and green onions.
- In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, honey, and grated ginger.
- Pour the dressing over the noodle salad and toss to combine.
- Sprinkle sesame seeds on top and serve.
4. Pesto Pasta Salad
Ingredients:
- 2 cups pasta (like penne or rotini)
- 1 cup cherry tomatoes, halved
- 1/2 cup black olives, sliced
- 1/4 cup Parmesan cheese, grated
- 1/4 cup pesto sauce (store-bought or homemade)
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Cook the pasta according to package directions. Drain and let cool.
- In a large bowl, combine the pasta, cherry tomatoes, black olives, and Parmesan cheese.
- Stir in the pesto sauce and olive oil. Season with salt and pepper.
- Toss to coat and chill in the refrigerator for at least 30 minutes before serving.
5. Southwestern Pasta Salad
Ingredients:
- 2 cups pasta (like rotini or elbow macaroni)
- 1 cup black beans, drained and rinsed
- 1 cup corn kernels (fresh or frozen)
- 1 cup cherry tomatoes, halved
- 1/2 cup red bell pepper, diced
- 1/4 cup fresh cilantro, chopped
- 1/4 cup lime juice
- 2 tbsp olive oil
- 1 tsp chili powder
- Salt and pepper to taste
Instructions:
- Cook the pasta according to package directions. Drain and let cool.
- In a large bowl, combine the pasta, black beans, corn, cherry tomatoes, red bell pepper, and cilantro.
- In a small bowl, whisk together the lime juice, olive oil, chili powder, salt, and pepper.
- Pour the dressing over the pasta salad and toss to combine.
- Chill in the refrigerator for at least 30 minutes before serving.
Tips for Perfect Pasta Salads
- Cook Pasta Al Dente: To prevent the pasta from becoming mushy, cook it until just al dente and then rinse with cold water to stop the cooking process.
- Add Fresh Herbs: Fresh herbs like basil, parsley, or cilantro can enhance the flavor and freshness of your pasta salad.
- Use a Variety of Vegetables: Incorporate a colorful mix of vegetables to boost the nutritional value and make your salad more visually appealing.
- Make Ahead: Pasta salads are great for making ahead of time, as the flavors meld and improve after sitting in the fridge for a few hours.
Conclusion
Healthy pasta salads are a fantastic way to enjoy a nutritious and satisfying meal without spending hours in the kitchen. By incorporating fresh vegetables, lean proteins, and wholesome ingredients, you can create delicious and versatile salads that cater to various tastes and dietary preferences. Try these easy recipes and customize them to suit your needs for a refreshing and healthy option anytime.