Make a healthier pasta salad with this easy no-recipe formula that uses whole-grain pasta, fresh veggies, lean protein and a zingy homemade dressing to tie it all together.
There are endless healthy ways to make pasta salad. While pasta salad is a crowd-pleaser, traditional recipes typically weigh in at over 500 calories per serving. They also skimp on the good stuff like whole grains, crunchy vegetables, fresh herbs and lean protein. Our step-by-step guide includes lots of ideas for great flavor combinations to help you make a healthier pasta salad.
1. Choose & Cook Pasta
Whole-wheat pasta adds 2 grams of heart-healthy fiber per ounce of dry pasta versus white pasta. The amount of dry pasta to start with depends on the shape. To get 4 cups of cooked pasta, use 2 cups elbow macaroni, 2 1/2 cups shells, 3 cups bowties or fusilli. Cook pasta and drain (but don't rinse). Spread on a large baking sheet to cool.
Start with 4 cups cooked whole-wheat pasta:
- Elbows
- Bowties
- Shells
- Fusilli
2. Load Up on Veggies
Use as many cups of veggies (and/or fruit) as pasta. This keeps your pasta salad healthy and slashes the calories compared with typical versions that are made with mostly pasta.
Add 4 cups fresh vegetables and/or fruits:
- Arugula
- Artichoke hearts
- Baby spinach
- Broccoli
- Fennel bulb
- Melon
- Mushrooms
- Onion
- Peas
- Peppers
- Tomatoes
- Zucchini
3. Add Lean Protein
Adding lean protein to pasta salads helps make them more satisfying. To keep prep time to a minimum, use convenient proteins like canned beans or tuna, cooked ham or roasted chicken.
Add 1 to 2 cups lean protein:
- Hard-boiled eggs
- Cooked chicken breast
- Cooked ham (reduced- or low-sodium)
- Beans
- Chunk light tuna
4. Add Ingredients to Boost Flavor
Pictured Recipe: Lemon Chicken Pasta
For the best flavorful pasta salad, don't forget to add a few higher-calorie or salty ingredients like cheese, cured meats or pickled vegetables. Chop them small so you get a little bit of big flavor in each bite.
Add 1/2 to 1 cup total:
- Capers
- Full-flavored cheeses
- Olives
- Pepperoncini
- Prosciutto
- Salami
- Smoked sausage
- Sun-dried tomatoes
5. Add a Homemade Dressing
Skip high-calorie creamy dressings and use a lighter version made with low-fat mayonnaise and buttermilk. Or try a heart-healthy vinaigrette made with olive oil.
Toss 8 cups pasta salad with 3/4 cup dressing:
Mash 1 clove garlic and 1/4 teaspoon salt in a bowl into a paste. Whisk in 1/2 cup buttermilk, 1/4 cup low-fat mayonnaise, 3-4 tablespoons chopped fresh herbs and 1 tablespoon distilled white vinegar until smooth. Makes about 3/4 cup.
Whisk 1/4 cup each extra-virgin olive oil, reduced-sodium chicken broth and red-wine vinegar in a bowl with 3-4 tablespoons chopped fresh herbs, 2 tablespoons finely chopped shallots and 1/4 teaspoon each salt and pepper. Makes about 3/4 cup.
This article was written by Stacy Fraser from EatingWell and was legally licensed through the Industry Dive Content Marketplace. Please direct all licensing questions to legal@industrydive.com.
