Healthy Pasta Salad

3.91

86

Save to FavoritesPrintJump to Recipe

This post may include affiliate links. Thank you for your support.

This lightened-up pasta salad is made with cucumbers, tomatoes and a basil balsamic dressing. It’s mayo-free, gluten-free and vegan but still super delicious!

I’m so excited to share this recipe with you because I know that you are going to LOVE this healthy version of the pasta salad my mom used to make every summer.

Bowl of penne pasta salad with basil, cucumbers, tomatoes and red onions. Bowl is on a striped kitchen towel.

Swapping Mayo for a Balsamic Dressing

My mom’s traditional recipe calls for Miracle Whip… which isn’t exactly EBF friendly so I skipped it and used an olive oil-based balsamic dressing with fresh basil. Other than that the salad ingredients are all the same.

And Mom will be happy to know that I left the 1/2 teaspoon of sugar in the recipe. Maybe it’s just nostalgia, but I think it really does add a little something to the salad. I went with coconut sugar to keep things more natural and unrefined. 🙂

Bowl of penne pasta salad with basil, cucumbers, tomatoes and red onions.

Ingredients in Healthy Pasta Salad

Overall, this healthy pasta salad is quite a gem. It’s not only easy to prepare, but it requires only minimal ingredients and tastes so fresh and delicious. The recipe makes a ton so it’s also great for serving a crowd!

  • gluten-free pasta noodles – I recommend using legume or quinoa-based pasta noodles so they’ll be naturally gluten-free and have a good amount of protein and fiber. Nutrient-dense pasta = so awesome!
  • tomatoes – these little guys add such great flavor to the salad.
  • cucumbers and red onion – for some added crunch.
  • balsamic dressing – a super simple dressing made with balsamic vinegar, olive oil, coconut sugar, crushed red pepper, sea salt.

Notes & Substitutions

Mix-ins – Feel free to switch up your mix-ins for this pasta salad… I often do! Sometimes I change up the veggies based on what I have on hand. Feel free to get creative and make this your own!

Red onion – Not a fan of red onion feel free to use yellow onion instead.

Feta – Adding feta to this pasta salad would be a great addition if you don’t need it to be dairy free.

Avocado – Want to add a little creaminess and healthy fats to your pasta salad? Add in some chopped avocado!

Dressing – I love the balsamic dressing paired with this salad but any dressing would work if you’re in a pinch. Some options: Greek Salad Dressingwhite balsamic vinaigrette or lemon vinaigrette.

Bowl with ingredients for healthy pasta salad before mixing. In the bowl, on top fo penne are sections of chopped red onion, cherry tomatoes and chopped cucumber. Wood spoon and striped dish towel are by the bowl.

Serving and Storing Pasta Salad

I love that this salad pairs well with just about any protein. It’s delicious served with my grilled apple cider vinegar chicken. I think the flavors go really well together. It’s also a perfect side for cookouts and potlucks.

To make it in advance: You can prep the salad the night before and let it chill in the fridge until serving.

To store leftovers: Store any leftovers in an airtight container for 3-4 days in the refrigerator.

Bowl of clean eating penne pasta salad mixed with basil, cherry tomatoes, cucumber and red onion. Next to the bowl are fresh basil leaves and a wooden mixing spoon.

More Healthy Salads

More Recipes for a Backyard Cookout

Be sure to check out all of the pasta salad recipes as well as the full collection of salad recipes on EBF!

Want to save this recipe? Enter your email below and we’ll send the recipe to your inbox. Plus you’ll get great new recipes every week!
3.91 from 61 votes

Healthy Pasta Salad

This lightened-up pasta salad is made with cucumbers, tomatoes and a basil balsamic dressing. It's mayo-free, gluten-free and vegan but still super delicious!
Prep Time: 15 minutes
Cook Time: 10 minutes
Servings: 6 cups

Ingredients  

  • 8 oz macaroni or penne pasta, I used gluten-free penne
  • 2 cups tomatoes, chopped
  • 2 cups cucumbers, peeled and chopped
  • 3/4 cup red onion, chopped
  • 3 Tablespoons balsamic vinegar
  • 2 Tablespoons basil, minced
  • 2 Tablespoons olive oil
  • 1/2 teaspoon coconut sugar
  • 1/4 teaspoon crushed red pepper
  • 1 1/2 teaspoons sea salt

Instructions 

  • Prep pasta: Cook pasta according to package instructions. Drain and run cold water over cooked pasta to cool.
  • Mix ingredients: Add drained pasta into a large bowl with tomatoes, cucumber, and onion.
  • Make dressing: Whisk together balsamic vinegar, basil, olive oil, coconut sugar, crushed red pepper and salt. Pour over salad ingredients and mix well.
  • Serve: Refrigerate until cold. Serve and enjoy!

Notes

Mix-ins – Feel free to switch up your mix-ins for this pasta salad… I often do! Sometimes I change up the veggies based on what I have on hand. Feel free to get creative and make this your own!
Red onion – Not a fan of red onion feel free to use yellow onion instead.
Feta – Adding feta to this pasta salad would be a great addition if you don’t need it to be dairy free.
Avocado – Want to add a little creaminess and healthy fats to your pasta salad? Add in some chopped avocado!
Dressing – I love the balsamic dressing paired with this salad but any dressing would work if you’re in a pinch. Some options: Greek Salad Dressingwhite balsamic vinaigrette or lemon vinaigrette.

Nutrition

Serving: 3/4 cup | Calories: 148kcal | Carbohydrates: 23g | Protein: 7g | Fat: 4g | Fiber: 4g | Sugar: 4g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Salad
Cuisine: American
Keyword: healthy pasta salad
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

More about Brittany
Chicken fajita filling on a sheet pan with a wooden spoon. Tortillas are resting on the bottom of the sheet pan.
Get Your FREE High-Protein Meal Plan
Struggling to eat enough protein? Subscribe to my email list and I’ll send you a 3-Day High-Protein Meal Plan with a Shopping List!

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating




86 Comments

  1. I’d like to win because I love trying new gluten free pastas that are also high in protein and have a good texture!

  2. I would like to try this pasta as I’ve given up pastas and sometimes a girl just needs some pasta! Thanks for this yummy recipe!

  3. It would be great to use a pasta that has some flavor of its own. This looks like the perfect summer dish!

  4. I’m just graduating school and starting my first job (in this career field), so to be able to cook quick, easy and healthy pasta would be so appreciated!

  5. My husband is in the midst of heavy military training right now (outside, all day long). We both already love plain quinoa and quinoa pasta. With the extra training and extreme heat I think the extra protein this product offers would give him a much needed boost at lunch. I think your recipe will replace my old “miracle whip” recipe during the 4th this year!

  6. I’d love to win and try out these products! We are big, big, big quinoa fans, but haven’t had much luck with quinoa pasta. It tends to be mushy or hard. If these products have your seal of approval, I trust they’re great! 🙂

  7. I’d love to try out their products because I’m sick of the same old standard or whole wheat varieties I normally eat. This looks so tasty. I love simple pasta salads.

  8. This looks fabulous! I love a good pasta salad! And the fact that this one is health-ified!

  9. I’d love to win! I’ve seen this pasta in stores before, but never tried it and would love to. I think it is a great and healthy alternative to traditional pasta.

  10. i would love to find another alternative for pasta. i’m running out of ideas and the flavor is getting more and more bland. this sounds like a great quality product.

  11. I am all about pasta alternatives and quinoa and black beans are already a staple in my diet. Great finds!

  12. I’m always looking for good alternatives to traditional pasta. The black bean and quinoa pasta looks so yummy!

  13. I would love to win this! My son loves anything pasta and I’m newly recommitted to the clean eating wagon. This looks like a great way to satisfy us both!

  14. I have never seen these noodles before! I love pasta salads and would love to see how these compare to traditional pastas!

  15. That pasta looks so delicious! I love that they’ve incorporated beans into it. I’m thinking I’d make a mushroom alfredo!

  16. All flavors sound great but I would love to give the red lentil & quinoa. I love pasta with bolognese sauce.

  17. I love trying new foods and I’ve been curious about the new pastas. I’d probably sneak it into a dish made for my fiancé… Probably Mac and cheese (with pumpkin of course) or a tomato based sauce. Hummm…

  18. I love a good pasta salad! I just tried one of Ancient Harvest’s pastas, and I loved it! I have been wanting to try other varieties. Plus, I have wanted to try a bean pasta noodle too! I would probably use this pasta in a pasta salad or a yummy summer pasta dish with fresh cherry tomatoes and basil!

  19. They all sound delicious! I’m always looking for some healthier alternatives to “regular” pasta. YUM!

  20. I am always look
    ing for ways to eat pasta that are actually healthy. Plus, cold pasta is so great in summer. Would love to win this and try some new recipes!

  21. I can’t imagine a healthier pasta! I’ve just discovered baking with quinoa flour, and I’m amazed at all it can do. I’ve been tentative in trying gluten free pastas, but I’ll take your word they’ll be great!

  22. Winning this would be great, as I am severely gluten-intolerant, and all of the GF pastas that I have tried so far have not struck me as delicious. I am a huge quinoa fan though 🙂

  23. These pastas are perfect for pasta salads – esp at mid summer the possibilities are endless!! This pasta looks great!

  24. With my IBS, I’ve noticed that gluten-free eating has really helped alleviate my symptoms, so I would love the opportunity to try these takes on my favorite items!

  25. I love quinoa, now my husband loves quinoa, my kids are starting to try quinoa, and my picky eater daughter loves pasta, so this seems like the perfect giveaway for us!!!

  26. I am always looking for something new and I love pasta. And Quinoa and all th rest of the yummy stuff. Clean eating has changed my life ♡

  27. Always looking for pasta replacements that are more nourishing. Love the Tolerant brand, I’d love to try Ancient Harvest!

  28. I would love to try these delicious-sounding gluten-free pasta products! As a supervisor in the Nutrition Services Department of a hospital, we are always looking for new gluten-free products to try, not only for our patients, but also for customers in the Retail areas of this large urban hospital.

  29. The blue tubes are just too cool. I would love to try this recipe with fresh basil from our garden

  30. I’ve tried quinoa past and black bean pasta and love them both – I can’t even imagine how good combining them into one pasta would be!

  31. I would love to try the bean and quinoa pasta! I love pasta but try to vary the pastas I use, and this one looks like a great addition to the rotation.

  32. I’d like to win for two reasons. One, I have recently changed my diet to help battle some of my health issues and am in need of more recipes. Two, I am hosting a girl’s night soon and I think this would be a colorful addition to our potluck. I am always excited to whip up something new for my friends & family 🙂

  33. I love pasta and being gluten free means I have to be careful with the products I choose. I am always on the hunt for pasta that has good taste and texture, but is also packed with nutrients. I would probably make a pesto pasta salad with this! Can’t wait to try it!

  34. How cool! I haven’t seen these in stores yet. I’ve tried red lentil pasta and liked it. I actually don’t eat much pasta because I’ve never liked the texture much (though I could eat a bowl of tomato sauce!) I’d love to try these to make all those nostalgic dishes like mac and cheese to serve at my dinner parties 🙂

  35. Pasta salad for the win! I actually have a giant basil plant in my garden so I would love to try it with some fresh pesto and veggies!

  36. I’m so excited the company has come out with a product that doesn’t use refined corn! This recipe looks delicious, and I would also like to try this with pesto. Perhaps with nice seasonal garlic scapes!

  37. I absolutely love pasta salads, so if I won I would try out this recipe along with a few other healthified pasta salads!

  38. I’d make lots of tomato pasta for my daughter. She loves pasta and I want to get a different variety of grains into her diet!

  39. I’d like to win because I’ve just recently discovered Quinoa and am anxious to try as many products using it as possible. This sounds great!

  40. I would like to win because I always to to incorporate ancient grains into the meals I make for my family. Maybe I would make a pasta salad. Thanks!

  41. I would love to win so I can try these before I buy them. I have been on the hunt for a healthier pasta.

  42. 2 stars
    I love pasta salad and I was looking for healthy recipes so I thought I would give this recipe a shot. However, I did not like it at all, I think it was the balsamic vinegar that gave such a strong taste that I did not find appealing.

    1. So sorry you didn’t enjoy this recipe, Lynsey. If you try it again, you can definitely use less balsamic vinegar and more olive oil if you’re not a fan of the balsamic taste.

  43. I’m going to have to keep this in mind. I love salad and prefer the grape tomatoes rather than one large slice. I think I”ll make the exception for the cucumbers. It’ll taste good with the vinegar.

  44. 5 stars
    I am surprised by how good this was! So light and refreshing. I normally don’t like raw onions, but with the vinegar and all the other ingredients it works! I did amp up the seasoning as I like stronger, saltier flavors: more balsamic vinegar, sugar, salt, and red pepper, but nothing that wasn’t already in the recipe!

    1. WOO! This is great, Flora. I am excited to hear that you are loving this recipe and it is a hit. Thank you for sharing your review + star rating, I really appreciate it!

  45. 5 stars
    I made this salad last night. I didn’t have coconut sugar and I used dark brown sugar instead. It was delicious! My family enjoyed it! Thanks for the recipe

    1. Love this so much, Belen. Thank you for sharing your review & star rating, I am glad the dark brown sugar worked well for you!