Healthy Creamy Pasta Salad

Looking for a light, refreshing dish that doesn’t skimp on flavor? This Healthy Creamy Pasta Salad is just what your next meal or picnic needs. It’s packed with colorful vegetables, whole grain pasta, and a creamy yet guilt-free yogurt-based dressing that makes it both satisfying and nourishing. Perfect for lunchboxes, barbecues, or as a wholesome side for dinner!

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Why You’ll Love This Recipe
Light Yet Creamy – The dressing is rich in flavor but light on calories.
Packed with Veggies – Fresh, crunchy, and full of vitamins.
Make-Ahead Friendly – Tastes even better after a few hours.
Customizable – Use your favorite veggies or add protein.
Great for All Occasions – Potlucks, work lunches, family dinners.

Ingredients You’ll Need

For the Salad:

• 250 g (8 oz) whole grain or chickpea pasta
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 cup red bell pepper, chopped
• ½ cup carrots, shredded
• ¼ cup red onion, finely diced
• ¼ cup black olives, sliced (optional)
• 2 tbsp fresh parsley, chopped
• Optional: ½ cup cooked chickpeas or grilled chicken for extra protein

For the Creamy Yogurt Dressing:

• 200 g (¾ cup) plain Greek yogurt
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 tsp honey or maple syrup
• ½ tsp garlic powder
• Salt and black pepper to taste

Optional Toppings & Add-Ins:

• Feta cheese crumbles
• Avocado slices
• Fresh basil or dill
• Roasted seeds or nuts

Tools You’ll Need
Large pot
Mixing bowls
Whisk or fork
Knife and cutting board
Strainer or colander
Serving bowl or container

Step-by-Step Instructions

Step 1: Cook the Pasta

1. Boil pasta according to package instructions until al dente.
2. Drain and rinse under cold water to stop the cooking and cool the pasta.
3. Set aside to dry slightly.

Step 2: Prepare the Dressing

1. In a bowl, whisk together Greek yogurt, olive oil, lemon juice, mustard, honey, garlic powder, salt, and pepper.
2. Taste and adjust seasoning—add more lemon for tang or honey for sweetness.

Step 3: Chop the Vegetables

1. While the pasta cools, chop your vegetables into bite-sized pieces.
2. Combine tomatoes, cucumber, bell pepper, onion, carrots, and olives in a large mixing bowl.

Step 4: Mix the Salad

1. Add the cooled pasta to the veggie bowl.
2. Pour the creamy dressing over everything.
3. Toss well until evenly coated. Add parsley and any optional protein.

Step 5: Chill & Serve

1. Refrigerate the salad for at least 30 minutes to let the flavors meld.
2. Before serving, give it a gentle toss and top with cheese, herbs, or seeds if using.

Tips for the Best Creamy Pasta Salad
Use Short Pasta – Rotini, fusilli, or penne hold dressing well.
Don’t Overcook Pasta – It should be firm so it doesn’t get mushy when mixed.
Let It Chill – The flavor improves after resting in the fridge.
Dry Veggies Well – Too much moisture waters down the dressing.
Balance the Dressing – Yogurt brings tang; honey balances it nicely.

Serving Suggestions
As a Light Lunch – Add boiled eggs or grilled tofu on the side.
With Grilled Protein – Pairs perfectly with chicken, fish, or veggie skewers.
For Potlucks or BBQs – Easy to make ahead and serve cold.
As a Meal Prep Dish – Store in individual containers for quick meals.
With Fresh Fruit – Serve with orange slices or watermelon wedges for a full picnic plate.

How to Store & Reheat

Store:
Refrigerate in an airtight container for up to 4 days.

Do Not Freeze:
The yogurt dressing will separate and lose texture when thawed.

Reheat:
This salad is best served cold. If you added cooked protein, warm that separately if needed.

Frequently Asked Questions

1. Can I use regular pasta instead of whole grain?
   Yes, but whole grain or legume-based pasta adds fiber and nutrition.
2. Is the dressing tangy?
   Yes—it’s lemony and fresh. Adjust honey or add more yogurt to mellow the tang.
3. Can I make this dairy-free?
   Use a dairy-free yogurt like coconut or almond-based for a creamy result.
4. What can I use instead of mustard?
   A splash of apple cider vinegar or a bit more lemon juice works for acidity.

Final Thoughts
This Healthy Creamy Pasta Salad is your new go-to recipe for warm weather meals, meal prep, or quick dinners. It’s a feel-good dish that brings color, texture, and flavor to your plate—without weighing you down. Light, creamy, and endlessly customizable, this salad will keep you full and refreshed.

Try it once, and you’ll keep coming back to it all season long!

Prep Time: 15 minutes
Cook Time: 10 minutes
Chill Time: 30 minutes
Total Time: 55 minutes
Cuisine: Mediterranean-Inspired / Healthy

Nutritional Information (Per Serving, 1 of 4):
Calories: 320 | Protein: 13g | Carbs: 35g | Fat: 12g | Fiber: 5g | Sugar: 6g

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