Healthy Creamy Pasta Salad

Craving a creamy pasta salad that’s satisfying, fresh, and good for you too? This Healthy Creamy Pasta Salad is your perfect go-to dish. Made with whole grain pasta, crisp veggies, and a light, tangy yogurt-based dressing, it’s perfect for picnics, meal prep, or a quick lunch on the go. It’s everything you love about pasta salad—just smarter and lighter.

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Why You’ll Love This Recipe
Creamy But Light – Greek yogurt makes it rich without heavy mayo.
Loaded with Veggies – Crunchy, colorful, and full of nutrients.
Perfect for Meal Prep – Stays fresh and tasty for days.
Easy to Customize – Add your favorite proteins or grains.
Picnic-Ready – Ideal for summer cookouts and gatherings.

Ingredients You’ll Need

For the Salad:

• 2½ cups cooked whole wheat or chickpea pasta (penne, rotini, or shells work best)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• ½ cup red bell pepper, chopped
• ½ cup shredded carrots
• ¼ cup red onion, finely chopped
• ¼ cup black olives, sliced (optional)
• 2 tbsp chopped fresh parsley or dill

For the Creamy Dressing:

• ½ cup plain Greek yogurt
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 tsp honey or maple syrup
• ½ tsp garlic powder
• ½ tsp onion powder
• Salt and pepper to taste
• Optional: 1–2 tbsp water to thin, if needed

Optional Add-Ins:

• 1 cup grilled chicken, tuna, or chickpeas (for extra protein)
• Feta cheese crumbles
• Avocado chunks
• Roasted corn or peas

Tools You’ll Need

• Large pot for boiling pasta
• Strainer
• Mixing bowl
• Whisk or fork
• Cutting board and knife
• Serving bowl or storage container

Step-by-Step Instructions

Step 1: Cook the Pasta

1. Bring a large pot of salted water to a boil.
2. Add pasta and cook according to package instructions until al dente.
3. Drain, rinse under cold water, and set aside to cool completely.

Step 2: Chop the Vegetables
4. While pasta cools, prep your vegetables: halve tomatoes, dice cucumber and bell pepper, chop onion and shred carrots.

Step 3: Make the Creamy Dressing
5. In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, mustard, honey, garlic powder, onion powder, salt, and pepper.
6. Add a splash of water if needed to thin it to your desired consistency.

Step 4: Assemble the Salad
7. In a large mixing bowl, combine the cooled pasta, chopped vegetables, and olives.
8. Pour the dressing over and toss everything until well coated.
9. Stir in fresh herbs and any optional add-ins like protein or cheese.

Step 5: Chill and Serve
10. Cover and refrigerate for at least 30 minutes to allow flavors to blend.
11. Serve chilled, and garnish with extra herbs or a sprinkle of pepper if desired.

Tips for Perfect Creamy Pasta Salad
Use Whole Grain Pasta – Adds fiber and keeps you full longer.
Cool the Pasta – Prevents soggy salad and helps the dressing stick.
Balance the Flavors – A touch of honey balances the tangy yogurt.
Make Ahead – It tastes even better after a few hours in the fridge.
Add Protein – Turn it into a meal with chicken, chickpeas, or eggs.

Serving Suggestions
With Grilled Protein – Serve with grilled chicken, salmon, or tofu.
In a Lunchbox – Great for school or work, served cold.
At a Cookout – A healthy, colorful option on the buffet table.
With Pita and Hummus – Mediterranean-inspired meal combo.
On a Picnic – Portable and stays fresh for hours.

How to Store & Reheat

Store:
Keep in an airtight container in the fridge for up to 4 days.

Reheat:
No reheating needed. Serve cold or let come to room temp.

Refresh Before Serving:
Add a splash of lemon juice or a spoonful of yogurt to freshen the dressing if it thickens over time.

Frequently Asked Questions

1. Can I make this vegan?
Yes! Use a plant-based yogurt and maple syrup instead of honey.

2. What if I don’t like Greek yogurt?
Try plain regular yogurt or a light sour cream for a similar effect.

3. Is this gluten-free?
It can be! Just use gluten-free pasta such as chickpea, lentil, or brown rice.

4. Can I make this spicy?
Add chopped jalapeños or a pinch of red pepper flakes to the dressing.

Final Thoughts

This Healthy Creamy Pasta Salad is the kind of recipe you’ll find yourself making on repeat—it’s fast, flexible, and bursting with flavor and texture. Whether you’re meal prepping for the week, feeding a crowd, or simply craving something light and creamy, this dish delivers every time.

Give it a try, mix it your way, and enjoy healthy comfort food that never gets boring!

Preparation Time: 15 minutes
Cooking Time: 10 minutes
Cuisine: Mediterranean-Inspired – Healthy Side Dish

Nutritional Information (Per Serving, 6 servings):
Calories: 240 | Protein: 9g | Carbohydrates: 28g | Fat: 10g | Fiber: 4g | Sugar: 5g | Sodium: 210mg

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