Healthy Pasta Salad Recipe – Light, Fresh & 12g of Protein
This healthy pasta salad recipe is fresh, lightly creamy, and filled with colorful vegetables, sweet corn, peas, and light mini mozzarella.
It is an easy recipe for warm days when you want something filling without preparing a heavy meal. The pasta salad tastes fresh and creamy, but it only needs a small amount of light Miracle Whip for the dressing.
I made this salad with simple ingredients I already had at home. Cooked pasta is mixed with juicy tomatoes, crunchy cucumber, corn, peas, and mozzarella. Everything comes together in one large bowl in about 25 minutes.
You can serve it as a quick lunch, prepare it for a barbecue, or keep it in the refrigerator for an easy cold meal. It is also a simple way to use leftover cooked pasta.
Why You’ll Love This Healthy Pasta Salad Recipe
- Quick and easy: It is ready in about 25 minutes.
- Fresh and colorful: Tomatoes, cucumber, corn, peas, and cress add plenty of color and texture.
- Lightly creamy: One tablespoon of light Miracle Whip coats the ingredients without making the salad feel heavy.
- Vegetarian: Mini mozzarella makes the salad satisfying without adding meat.
- Easy to prepare ahead: Keep it chilled until you are ready to serve.
- Perfect for summer: This cold pasta salad works well for lunch, picnics, barbecues, and warm days.
- Flexible: You can easily change the vegetables or add extra ingredients you already have at home.
What This Pasta Salad Is Like
This healthy pasta salad is fresh, creamy, and slightly crunchy.
The pasta creates a soft and filling base, while the cucumber adds freshness and the tomatoes bring a juicy texture. Sweet corn and peas add a mild sweetness, and the mini mozzarella balls make every serving a little creamier.
The dressing is intentionally simple. It lightly coats the pasta and vegetables rather than covering everything in a thick mayonnaise based sauce. The result is a healthy creamy pasta salad recipe that still tastes fresh and light.
Healthy Pasta Salad Recipe
Ingredients
For the pasta salad:
- 2 cups cooked short pasta (140g dry pasta)
- 1 cup light mini mozzarella balls (drained (125 g))
- 1½ cups chopped tomatoes (3 medium)
- ½ cups chopped bell pepper (about half of a medium bell pepper)
- 1 cup diced cucumber (about one third of a large cucumber)
- 2 tbsp canned sweet corn (drained)
- 3 tbsp canned peas (drained)
- 1 tbsp light Miracle Whip or another light mayonnaise style dressing
- 2 tbsp apple cider vinegar
- ¼ tsp herb salt (or to taste)
- Freshly ground black pepper (to taste)
Optional:
- Extra cress for serving
- A small handful of arugula instead of cress
Method
- Bring a pot of salted water to a boil and cook the pasta according to the package instructions.
- Drain the pasta and leave it to cool completely. You can also rinse it briefly with cold water if you want to prepare the salad immediately.
- Drain the mini mozzarella, sweet corn, and peas well.
- Chop the tomatoes, bell pepper and cucumber into small bite sized pieces.
- Add the cooled pasta, tomatoes, cucumber, mozzarella, corn, and peas to a large mixing bowl.
- In a small bowl, mix the light Miracle Whip, herb salt, black pepper, and apple cider vinegar.
- Toss everything together until the dressing is evenly distributed.
- Taste the pasta salad and add more herb salt, pepper, or a little extra dressing if needed.
- Serve immediately or refrigerate for 20 to 30 minutes before serving.
Equipment
Notes
- Allow the pasta to cool before adding the vegetables and mozzarella.
- Short pasta shapes such as fusilli, farfalle, penne, or small macaroni work best.
- The salad is only lightly coated. Add another teaspoon or tablespoon of light Miracle Whip if you prefer a creamier pasta salad.
- Store leftovers in an airtight container in the refrigerator for up to 3 days. The texture is best within the first 2 days.
- This pasta salad is not suitable for freezing because the tomatoes and cucumber can become watery after thawing.
Protein: 12 g
Carbohydrates: 29 g
Fat: 4 g Nutrition values are estimates and depend on the pasta, mozzarella, and dressing brands used.
How to Make This Healthy Pasta Salad
This easy healthy pasta salad recipe comes together in a few simple steps.
1. Cook and Cool the Pasta
Cook your favorite short pasta according to the package instructions. Drain it well and allow it to cool completely before assembling the salad.
If you already have leftover cooked pasta in the refrigerator, you can use it and skip this step.
2. Prepare the Vegetables
Chop the tomatoes and cucumber into small bite sized pieces. Drain the corn, peas, and mini mozzarella well so that they do not add too much liquid to the salad.
3. Combine the Ingredients
Place the cooled pasta in a large mixing bowl. Add the tomatoes, cucumber, sweet corn, peas, and mini mozzarella.
4. Add the Dressing
Add the light Miracle Whip, herb salt, black pepper, and apple cider vinegar. Toss everything together until the vegetables, pasta, and mozzarella are lightly coated.
Taste the salad before serving. You can add more seasoning or a little extra dressing depending on how creamy you like it.
Ingredient Notes
Short Pasta
Fusilli, penne, farfalle, macaroni, or another short pasta shape works well. Small pasta shapes are easier to mix with the vegetables and hold the dressing better than long noodles.
Cook the pasta until tender but not too soft. Pasta that is overcooked can break apart when you stir the salad.
Light Mini Mozzarella
Light mini mozzarella adds a mild creamy flavor and makes this vegetarian pasta salad more satisfying.
Drain the mozzarella well before adding it. You can leave the balls whole or cut them in half if they are slightly larger.
Tomatoes
Tomatoes add freshness, sweetness, and a juicy texture. I used approximately three medium tomatoes, but cherry or grape tomatoes also work well.
If you use cherry tomatoes, cut them in half so that they are easier to eat.
Cucumber
Cucumber gives the salad a cool, crisp texture. You can peel it or leave the skin on depending on the type of cucumber you use.
Remove the watery center first if your cucumber contains a lot of seeds. This helps prevent the salad from becoming too watery in the refrigerator.
Bell Pepper
Bell pepper adds a fresh, crisp texture and a mild sweetness to the pasta salad. Red, yellow, or orange bell pepper works especially well and also adds more color.
Remove the stem and seeds, then cut the bell pepper into small bite sized pieces so it mixes evenly with the pasta and other vegetables.
Sweet Corn and Peas
Sweet corn and peas add color and a mild sweetness. Canned vegetables make the recipe especially quick because they only need to be drained before being added.
You can adjust the amounts depending on what you have available.
Healthy Pasta Salad Dressing
The healthy pasta salad dressing used in this recipe is very simple. You only need light Miracle Whip, herb salt, black pepper, and apple cider vinegar.
Using a small amount of dressing keeps the salad lightly creamy while allowing the tomatoes, cucumber, and mozzarella to remain the main flavors.
Is Pasta Salad Healthy?
Whether pasta salad is healthy depends on the ingredients, dressing, serving size, and what you serve with it.
This version provides carbohydrates from the pasta, protein from the mozzarella, and additional fiber and nutrients from the vegetables.
You can also use whole wheat or higher protein pasta if you would like to add more fiber or protein. Pasta salad can be part of a balanced lunch or dinner rather than something that needs to be avoided.
Easy Pasta Salad Variations
This recipe is flexible, so you can adjust it based on your preferences or the ingredients in your refrigerator.
- Add chickpeas: Drain and rinse chickpeas before adding them for more plant based protein and fiber.
- Use Greek yogurt: Mix one tablespoon of Greek yogurt with one teaspoon of light Miracle Whip for a tangier creamy dressing.
- Add more greens: Mix in arugula, baby spinach, or extra cress just before serving.
- Make it Italian inspired: Add fresh basil, olives, Italian seasoning, or a small drizzle of balsamic vinegar.
- Add more vegetables: Bell pepper, red onion, grated carrot, broccoli, or zucchini can all be added.
- Use whole wheat pasta: Whole wheat pasta adds a slightly nutty flavor and more fiber.
- Make it gluten free: Replace the regular pasta with your favorite gluten free short pasta.
- Add extra protein: Chickpeas, white beans, chicken, tuna, or boiled eggs can turn the salad into a larger main meal.
Preparation Tips
- Cool the pasta completely. Warm pasta can soften the cucumber and mozzarella.
- Drain everything well. Excess liquid from canned vegetables or mozzarella can make the salad watery.
- Cut the ingredients evenly. Small bite sized pieces make the salad easier to mix and eat.
- Start with less dressing. You can always add more after tasting the salad.
- Season again before serving. Cold pasta can absorb some of the salt and dressing while it rests.
- Do not overmix. Stir gently so that the tomatoes and mozzarella keep their shape.
Storage and Make Ahead Tips
Store the pasta salad in an airtight container in the refrigerator for up to 3 days. Because it contains fresh cucumber and tomatoes, the texture is best during the first 2 days.
Stir the salad before serving. If the pasta has absorbed the dressing, mix in another teaspoon of light Miracle Whip or a small squeeze of lemon juice.
You can prepare this healthy cold pasta salad recipe several hours before serving. For the freshest texture, add the cress or arugula shortly before eating.
I do not recommend freezing it. Tomatoes and cucumber release water after freezing and thawing, which changes the texture of the salad.
Frequently Asked Questions
Can I Make This Pasta Salad the Day Before?
Yes. Prepare the pasta salad, cover it, and keep it in the refrigerator. Add the fresh cress shortly before serving if you want it to stay especially fresh.
Which Pasta Is Best for Pasta Salad?
Short pasta shapes such as fusilli, penne, farfalle, rotini, or macaroni work best. Their shape makes them easy to combine with chopped vegetables and dressing.
Can I Use Leftover Pasta?
Yes. Cold leftover pasta works very well and makes this recipe even faster. Separate any pieces that have stuck together before adding the other ingredients.
Can I Replace Miracle Whip with Greek Yogurt?
Yes. You can use plain Greek yogurt or combine Greek yogurt with a small amount of light Miracle Whip. The flavor will be slightly tangier and less sweet. If you want to lose weight I would recommend the greek yoghurt version. You can also use mayonnaise if you want a more creamy pasta version. Keep in mind that mayonnaise is way higher in calories.
Is This Pasta Salad Served Cold?
Yes. Allow the pasta to cool and serve the finished salad chilled or at room temperature. It is especially refreshing during the summer.
How Long Does Pasta Salad Last?
It keeps in an airtight container in the refrigerator for up to 3 days. For the best texture, enjoy it within 2 days.
How to Serve This Healthy Pasta Salad
This pasta salad can be served in several ways:
- As an easy vegetarian lunch
- As a cold side dish for a barbecue
- For picnics and summer gatherings
- As part of a meal prep lunch
- With grilled vegetables
- Alongside chicken, fish, or another protein
- As a quick way to use leftover pasta
It is one of those easy summer pasta salad recipes that works as both a light main meal and a simple side dish.
More Recipes You May Like
- Easy Summer Salad Recipe
- Leftover Pasta Recipe
- Vegetarian Travel Food Ideas
- How to Eat Healthy on Vacation
Final Thoughts
This healthy pasta salad recipe is simple, fresh, and easy to adjust based on what you already have at home.
It is a lovely option for lunch, meal prep, picnics, barbecues, or any warm day when you want an easy cold meal.
Hope you enjoy 🙂
