Description

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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Ingredients

Scale

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

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Instructions

Step 1: Cook the Pasta

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

Step 2: Prepare the Dressing

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

Step 3: Chop the Vegetables

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

Step 4: Mix the Salad

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

Step 5: Chill & Serve

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

Notes

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.

Prep Time: 15 minutes
Cook Time: 10 minutes
Cuisine: Mediterranean-Inspired / Healthy