Can pasta salad be healthy? It all depends on what you put into it. To make a pasta salad healthy, start by swapping white pasta for whole wheat to boost fiber and help you feel fuller, longer. Or reduce the pasta and load up on veggies like cucumbers, grape tomatoes, red onion, roasted peppers, and artichokes for volume, crunch, and nutrients without extra calories.
Then, rethink the dressing. Most pasta salads are heavy on the mayo. Opt instead for a drizzle of olive oil with lemon juice, a low-fat Greek yogurt-based dressing, or even a splash of broth whisked with herbs—each adds brightness and flavor with fewer calories. Lean proteins like grilled chicken, flaked salmon, canned tuna, or shrimp turn your healthy pasta salad into a satisfying meal.
These five Noom-approved healthy pasta salad recipes are perfect for summer—easy to prep ahead, pack up, and enjoy outdoors or at home. Want more ideas? Search for “pasta salad” in the Noom app for even more lightened-up takes on this classic side.
1. Chicken Pasta Salad with Pesto Dressing
Servings: 4 | Calories per serving: 461 | Time to make: 20 minutes
This vibrant, Mediterranean-inspired pasta salad is equal parts fresh and satisfying. Juicy grilled chicken breast, crisp cucumber, sweet cherry tomatoes, and tangy red onion come together with tender pasta and peppery watercress. Toasted walnuts add crunch, while a light pesto-balsamic dressing ties everything together with bold, herby flavor. Finished with a sprinkle of Parmesan and a handful of briny olives and feta, it’s a balanced dish perfect for meal prep or warm-weather dinners—ready in 20 minutes.
Ingredients:
- 2 boneless, skinless chicken breasts
- 1/2 tbsp olive oil
- 5 oz conchiglie pasta
- 4 tablespoons walnut halves
- 1 small red onion, sliced
- 7 1/2 oz baby plum tomatoes, halved
- 1/2 cucumber, cut into chunks
- 3 1/2 oz watercress
- 2 tablespoons Parmesan cheese shavings, to serve
- 1 1/2 tablespoon olive oil
- 2 tablespoons ready-made pesto
- 1 tablespoon balsamic vinegar
Recipe:
- To make the pesto dressing, whisk together all the ingredients in a small bowl and set aside.
- Brush the chicken breasts with the oil, then cook in a preheated hot griddle pan for 12\u201315 minutes, turning once, until cooked through.
- Meanwhile, cook the pasta in a saucepan of boiling water for 8\u20139 minutes, or according to the pack instructions, until ‘al dente’.
- Drain, then refresh under cold running water and drain again.
- Heat a nonstick frying pan over a medium-low heat and dry-fry the walnuts for 3\u20134 minutes, stirring frequently, until slightly golden.
- Thinly slice the chicken, then place in a large bowl with the pasta, toasted walnuts, onion, tomatoes, cucumber, and watercress.
- Toss with the pesto dressing and serve sprinkled with the Parmesan cheese shavings.
2. Salmon and Artichoke Pasta Salad
Light, creamy, and full of flavor, this salmon and artichoke pasta salad is a refreshing twist on a classic. Tender, oven-roasted salmon is flaked and tossed with spiral rotini, crisp celery, red onion, and briny artichoke hearts. A tangy yogurt and light mayo dressing—seasoned with dill, white pepper, and just a touch of sweetness—brings everything together for a perfectly balanced bite. Ideal for lunch meal prep or a light dinner, it’s satisfying without being heavy, and packed with protein and heart-healthy omega-3s. Serve chilled and enjoy!
Servings: 6 | Calories per serving: 384 | Time to make: 30 minutes
Ingredients:
- 1/3 cup light mayonnaise
- 1/2 teaspoon sugar
- 1 pound fresh salmon fillet
- 1/2 cup nonfat plain yogurt
- 1 (8-ounce) package rotini (spiral) pasta
- Salt and pepper to taste
- 1/2 teaspoon white pepper
- 1/2 cup chopped red onion
- 2 teaspoons dried dill weed leaves
- 1 cup diced celery
- 1 (14-ounce) can artichoke hearts, drained and quartered
Recipe:
- Preheat oven to 325°F.
- Line a baking pan with foil and coat with nonstick cooking spray.
- Season salmon and bake 15 minutes, or pan-fry, until salmon is done and flakes easily.
- Cool and remove skin, flake into chunks.
- Cook pasta according to package directions. Drain, rinse, set aside.
- In a small bowl, mix mayonnaise, yogurt, sugar, dill weed, and pepper; set aside. In a large bowl, mix together celery, red onion, artichokes, pasta, and mayonnaise mixture.
- Carefully add flaked salmon, tossing gently.
- Refrigerate until serving.
3. Quick Pasta Salad
Light, crisp, and ready in minutes, this quick, healthy pasta salad is the perfect no-fuss side or lunch. Whole wheat rotini provides a hearty base, tossed with juicy plum tomatoes, refreshing cucumber, and a sprinkle of feta for a touch of creaminess. A simple mix of avocado, basil, and lemon (via a light Italian dressing) creates a bright, dairy-free, heart-healthy sauce that ties everything together. Serve chilled or at room temp—either way, it’s fresh, flavorful, and totally effortless.
Servings: 4 | Calories per serving: 171 | Time to make: 20 minutes
Ingredients:
- 1 1/2 cups whole wheat rotini
- 1 finely chopped plum tomato
- 1/2 sliced, halved lengthwise, and seeded cucumber
- 2 tablespoons crumbled feta cheese
- 2 tablespoons light Italian dressing
Recipe:
- Cook the pasta according to the package directions. Drain it, rinse it in cold water, and drain it again.
- In a large bowl, combine the pasta with the tomato and cucumber. Gently fold in the feta and toss with the dressing to coat. Serve at room temperature or refrigerate for 30 minutes before serving.
4. Italian Shrimp And Pasta Salad
Light, bright, and bursting with fresh flavor, this easy shrimp and pasta salad makes the most of simple Mediterranean ingredients. Sweet grape tomatoes, fragrant basil, and tiny shrimp come together with whole wheat pasta and a drizzle of olive oil and Italian seasoning. It’s finished with a splash of red wine vinaigrette and keeps well in the fridge—perfect for a make-ahead summer lunch or a no-fuss weeknight dinner.
Servings: 2 | Calories per serving: 177 | Time to make: 17 minutes
Ingredients:
- 1/2 cup whole wheat pasta spirals
- 3 oz canned tiny shrimp, drained
- ½ cup grape tomatoes, halved
- 1/4 cup torn basil leaves
- 1 tsp Italian seasoning
- 1 tsp olive oil
Recipe:
- In a medium pot of rapidly boiling water, cook pasta 8 to 10 minutes. Drain in a colander and rinse with cold water until cool to the touch.
- Place pasta, shrimp, tomatoes, basil, Italian seasoning, and oil in a large bowl and toss to coat.
This salad keeps in the refrigerator for 2 to 3 days in an airtight container.
5. Tuna-Pasta Salad
This high-protein healthy pasta salad packs a flavorful punch thanks to lemon juice, garlic, and fresh oregano. Rigatoni forms a hearty base, while artichoke hearts, roasted red peppers, scallions, and crumbled feta add brightness and texture. A splash of broth keeps things light and full of flavor. It’s a satisfying, make-ahead option that’s easy to customize with different proteins or veggies.
Servings: 4 | Calories per serving: 212 | Time to make: 22 minutes
Ingredients:
- 4 ounces rigatoni
- 1/4 cup low-fat, reduced-sodium chicken broth
- 2 tablespoons lemon juice
- 1 tablespoon chopped fresh oregano
- 2 teaspoons extra-virgin olive oil
- 1 teaspoon minced garlic
- 1/2 teaspoon sugar
- 1/4 teaspoon ground black pepper
- 1 can water-packed solid white tuna, drained and flaked
- 4 ounces frozen artichoke hearts, thawed and patted dry
- 1 roasted sweet red pepper, chopped
- 1/2 cup thinly sliced scallions
- 1 ounce feta cheese, crumbled
Recipe:
- Cook the rigatoni in a large pot of boiling water according to the package directions. Drain and place in a large bowl. Let cool for 10 minutes.
- In a small bowl, whisk together the broth, lemon juice, oregano, oil, garlic, sugar, and black pepper. Pour over the pasta.
- Add the tuna, artichokes, red peppers, scallions, and feta. Toss to combine.
Tip: To create your own spinoffs of this recipe, try substituting cooked chicken, turkey breast, crabmeat, or shrimp for the tuna. Add steamed green beans or wax beans, diced tomatoes, chopped cooked egg whites, rinsed capers, or your favorite fresh herbs.
