Healthy Mediterranean Pasta Salad Recipe Highlights
There’s nothing more refreshing and satisfying than a good pasta salad with fresh veggies and savory cheese. Personally, I could eat pasta salad all year long for lunch or dinner. But some people prefer to save this recipe for Summertime barbecues or dinner parties. Either way, it’s necessary to have a recipe like this healthy Mediterranean Pasta Salad on hand for when the time is right. This salad is exceptionally good if you happen to be following the Mediterranean diet plan, as it’s chalked full of healthy vegetables, olive oil, and pasta to help fill you up. The dressing is made from scratch, adding a ton of fresh flavors to the salad; store-bought dressing can be convenient; however, nothing beats the freshness of homemade. Add-ins are welcome. Clean out your pantry and fridge, or use what’s in season at the local market. Take the opportunity to get creative in the kitchen and customize your own version of a healthy Mediterranean pasta salad. You can make this delicious salad ahead of time and toss everything together the day before, making your life that much easier. After you have a bite of this pasta salad, you’ll want to make it over and over again. The best part is that it’s the perfect recipe for meal prep. Simply pack it up and take it along with you for a quick and healthy lunch on the go or for a refreshing midweek dinner. Healthy Mediterranean Pasta salad is naturally vegan. If you or your loved ones follow a vegan diet or looking for a dish for meatless Monday this plant-based salad is the recipe for you.
Red and yellow bell peppers: Not only do bell peppers add a rainbow of color to pasta salad they also add a nice crunch and a touch of sweetness. Green and orange bell peppers can also be used. Zucchini and eggplant: These are both classic Mediterranean vegetables that are sauteed in olive oil and seasoned with salt and pepper adding a nice smoky flavor to pasta salad. Cherry tomatoes: These tiny sweet, and tangy tomatoes pack a whole lot of punch to any salad. If cherry tomatoes aren’t available, use wedges of Roma, heirloom tomatoes, or vine-ripened tomatoes instead. Pitted Kalamata olives: Briny Kalamata olives are one of the most famous olives in the Mediterranean. Any other olive can be used, such as green or black olives; they can also be left out if you’re not a fan of olives. Extra virgin olive oil: Choosing to use extra virgin olive oil gives you an oil that’s rich and buttery as well as being unrefined and flavorful. Other oils can be substituted, like regular olive oil, avocado oil, or grapeseed. Sea salt: Sea salt or kosher salt is a better quality of salt to use instead of table salt; if you only have table salt, this can be substituted using half the amount. Cracked Black Peppercorns: Freshly cracked black peppercorns lends boldness and a hint of spice to this dish. Substitute a pinch of ground pepper or leave it out if your spice cupboard isn’t stocked up with black pepper. Red onion and fresh garlic: Feel free to substitute the red onions with white onions or leave them out if dietary restrictions exist. Sugar: Sugar is added to the dressing to help balance out the flavors, adding a hint of sweetness to the salad. The sugar can be left out or substituted with honey, maple syrup, or sugar alternatives. White balsamic vinegar: Red wine vinegar, regular balsamic, or apple cider vinegar can be used as substitutions if needed. Rosemary and thyme: Fresh herbs are infused into the dressing creating an extraordinary aromatic flavor. If these herbs are only available dried, use one-third of the amount listed in the recipe, as dried herbs tend to be more concentrated and stronger than fresh herbs. Fusilli pasta: This shape of pasta not only makes your pasta salad visually appealing, it’s also an ideal, bite-sized pasta for easy eating. You can also use other bite-sized pasta such as penne, farfalle, macaroni, or rigatoni if you have some stocked up in your pantry. Most dried pastas are egg-free however; double check the ingredients, ensuring there are no eggs if you’re avoiding them. Fresh Basil: Finishing any salad with fresh herbs really helps elevate and bring your salads to a new level. Basil adds a ton of fragrance and a hint of peppery flavor in every bite.
Here’s a list of suggested items and amounts that could be mixed into your Mediterranean pasta salad:
Chopped or Sliced Nuts: ½ cup (72g) of any varieties of nuts you prefer, such as almonds, walnuts, cashews, or pecans. Seeds: ¼ cup (33g) of either sunflower, pumpkin, hemp seeds, sesame seeds, or flax seeds Fresh Herbs: Use a spring of freshly chopped basil, oregano, or dill tossed in with the pasta salad ingredients at the end. Cheese: Top your salad with ½ cup (45g) of grated or crumbled cheese such as feta, halloumi, goat cheese, or any other Mediterranean-style cheese. Protein: Toss in 1 cup (140g) cooked and diced chicken, ham, tofu, or shrimp or 1/4 cup (35g) chopped bacon, salami.
Making your own olive oil and balsamic vinaigrette is the best way to avoid additives in pre-made salad dressings. Fresh tomatoes and al dente pasta are the key(s) to a good pasta salad!
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