There are endless healthy ways to make pasta salad. But without focusing on a few key ingredients, you could be skimping on good-for-you 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

pasta salad process shot 1   Credit: Jen Causey

Whole-wheat pasta adds 2 grams of satisfying 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 bow ties 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:

ElbowsBow ties Shells Fusilli

2. Load Up on Veggies

WellSeasoned-pasta-salad-process-2   Credit: Jen Causey

Traditional pasta salads are made with mostly pasta. But here at EatingWell, we suggest you use as many cups of veggies (and/or fruit) as pasta. Doing so not only delivers delicious flavor, but it also means you’ll get a healthy dose of important nutrients, such as fiber, vitamin C (e.g., from red bell peppers) and heart-healthy fats (like from avocado).

Add 4 cups fresh vegetables and/or fruits:

Arugula ArtichokesBaby spinach BroccoliFennelMelonMushrooms OnionPeasPeppers Tomatoes Zucchini

3. Add Lean Protein

WellSeasoned-pasta-salad-process-3   Credit: Jen Causey

Adding lean protein to pasta salads helps make them more satisfying, although this step is optional, especially if you’ll be serving the pasta salad as a side. To keep prep time to a minimum, use convenient proteins like canned beans or tuna, cooked ham or roasted chicken. And remember, when squash, beans and corn are eaten together, they form a complete protein.

Add 1 to 2 cups lean protein:

Hard-boiled eggsCooked chicken breast Cooked ham (reduced- or low-sodium)BeansChunk light tuna in water

4. Add Ingredients to Boost Flavor

WellSeasoned-pasta-salad-process-4   Credit: Jen Causey

For the best flavorful pasta salad, don’t forget to add a few 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 cheese (Parmesan, cotija, Cheddar)Olives PepperonciniProsciuttoSalamiSmoked sausageSun-dried tomatoes

5. Add a Homemade Dressing

If you’re looking to lighten things up, but still want the creaminess of a classic pasta salad, consider swapping half of the mayo in the mix with buttermilk or yogurt. Or try a heart-healthy vinaigrette made with olive oil or canola oil.

Toss 8 cups pasta salad with 3/4 cup dressing:

      creamy herb dressing         Creamy Buttermilk Dressing    View Recipe   Place 1 clove garlic and 1/4 teaspoon salt in a bowl; mash 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.             herb vinaigrette         Herb Vinaigrette    View Recipe   In a jar, combine 1/3 cup each extra-virgin ­olive oil and and vinegar (such as red-wine, champagne, white balsamic or rice), 3 table­spoons chopped fresh herbs (such as basil, chives, cilantro, dill, oregano and/or tarragon, or 1 tablespoon dried), 2 table­spoons finely chopped shallot, 2 tablespoons lime or lemon juice, and 1/4 teaspoon each salt and pepper. Screw on lid and shake until well combined. Makes a generous cup.   

WellSeasoned-pasta-salad-process-6   Credit: Jen Causey

Pasta Salad Recipes We Love:

Try these healthy pasta salad recipes that follow this formula for creating a flavor-packed pasta salad.

      black bean corn avocado pasta salad         Black Bean, Corn & Avocado Pasta Salad    View Recipe   Serve this colorful, veggie-packed pasta salad at your next outdoor gathering. From creamy avocado to crunchy bell peppers, this pasta salad is full of texture and flavor. A homemade herb-lime vinaigrette ties everything together.              a bowl of sun-dried tomato, tuna and pea pasta salad         Creamy Sun-Dried Tomato, Tuna & Pea Pasta Salad    View Recipe   Serve this healthy pasta salad at your next barbecue or backyard get-together. A garlicky buttermilk dressing adds creaminess, while sun-dried tomatoes provide a nice chewiness. Look for sun-dried tomatoes that are not packed in oil.             creamy tomato cucumber feta salad         Creamy Tomato, Cucumber & Feta Pasta Salad    View Recipe   Enjoy this veggie-packed pasta salad at your next picnic or backyard get-together. Cucumbers and fennel provide crunch to contrast the creamy feta and Kalamata olives. A tangy herb-buttermilk dressing completes the dish.              artichoke mozzarella chickpea pasta salad         Artichoke, Chickpea & Mozzarella Pasta Salad    View Recipe   This healthy pasta salad draws inspiration from a traditional antipasto platter. Artichoke hearts and pepperoncini add briny flavor, while fresh mozzarella lends a creamy note. Serve this pasta salad at your next dinner party or backyard get-together.

pasta salad process shot 1 Credit: Jen Causey

pasta salad process shot 1

Credit: Jen Causey

WellSeasoned-pasta-salad-process-2 Credit: Jen Causey

WellSeasoned-pasta-salad-process-2

WellSeasoned-pasta-salad-process-3 Credit: Jen Causey

WellSeasoned-pasta-salad-process-3

WellSeasoned-pasta-salad-process-4 Credit: Jen Causey

WellSeasoned-pasta-salad-process-4

     creamy herb dressing         Creamy Buttermilk Dressing    View Recipe   Place 1 clove garlic and 1/4 teaspoon salt in a bowl; mash 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.   

     herb vinaigrette         Herb Vinaigrette    View Recipe   In a jar, combine 1/3 cup each extra-virgin ­olive oil and and vinegar (such as red-wine, champagne, white balsamic or rice), 3 table­spoons chopped fresh herbs (such as basil, chives, cilantro, dill, oregano and/or tarragon, or 1 tablespoon dried), 2 table­spoons finely chopped shallot, 2 tablespoons lime or lemon juice, and 1/4 teaspoon each salt and pepper. Screw on lid and shake until well combined. Makes a generous cup.   

   creamy herb dressing         Creamy Buttermilk Dressing    View Recipe   Place 1 clove garlic and 1/4 teaspoon salt in a bowl; mash 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.  

  creamy herb dressing

Creamy Buttermilk Dressing

View Recipe

Place 1 clove garlic and 1/4 teaspoon salt in a bowl; mash 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.

 creamy herb dressing     

creamy herb dressing

creamy herb dressing

creamy herb dressing

Creamy Buttermilk Dressing

Place 1 clove garlic and 1/4 teaspoon salt in a bowl; mash 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.

   herb vinaigrette         Herb Vinaigrette    View Recipe   In a jar, combine 1/3 cup each extra-virgin ­olive oil and and vinegar (such as red-wine, champagne, white balsamic or rice), 3 table­spoons chopped fresh herbs (such as basil, chives, cilantro, dill, oregano and/or tarragon, or 1 tablespoon dried), 2 table­spoons finely chopped shallot, 2 tablespoons lime or lemon juice, and 1/4 teaspoon each salt and pepper. Screw on lid and shake until well combined. Makes a generous cup.  

  herb vinaigrette

Herb Vinaigrette

In a jar, combine 1/3 cup each extra-virgin ­olive oil and and vinegar (such as red-wine, champagne, white balsamic or rice), 3 table­spoons chopped fresh herbs (such as basil, chives, cilantro, dill, oregano and/or tarragon, or 1 tablespoon dried), 2 table­spoons finely chopped shallot, 2 tablespoons lime or lemon juice, and 1/4 teaspoon each salt and pepper. Screw on lid and shake until well combined. Makes a generous cup.

 herb vinaigrette     

herb vinaigrette

herb vinaigrette

herb vinaigrette

Herb Vinaigrette

In a jar, combine 1/3 cup each extra-virgin ­olive oil and and vinegar (such as red-wine, champagne, white balsamic or rice), 3 table­spoons chopped fresh herbs (such as basil, chives, cilantro, dill, oregano and/or tarragon, or 1 tablespoon dried), 2 table­spoons finely chopped shallot, 2 tablespoons lime or lemon juice, and 1/4 teaspoon each salt and pepper. Screw on lid and shake until well combined. Makes a generous cup.

WellSeasoned-pasta-salad-process-6 Credit: Jen Causey

WellSeasoned-pasta-salad-process-6

     black bean corn avocado pasta salad         Black Bean, Corn & Avocado Pasta Salad    View Recipe   Serve this colorful, veggie-packed pasta salad at your next outdoor gathering. From creamy avocado to crunchy bell peppers, this pasta salad is full of texture and flavor. A homemade herb-lime vinaigrette ties everything together.   

     a bowl of sun-dried tomato, tuna and pea pasta salad         Creamy Sun-Dried Tomato, Tuna & Pea Pasta Salad    View Recipe   Serve this healthy pasta salad at your next barbecue or backyard get-together. A garlicky buttermilk dressing adds creaminess, while sun-dried tomatoes provide a nice chewiness. Look for sun-dried tomatoes that are not packed in oil.   

     creamy tomato cucumber feta salad         Creamy Tomato, Cucumber & Feta Pasta Salad    View Recipe   Enjoy this veggie-packed pasta salad at your next picnic or backyard get-together. Cucumbers and fennel provide crunch to contrast the creamy feta and Kalamata olives. A tangy herb-buttermilk dressing completes the dish.   

     artichoke mozzarella chickpea pasta salad         Artichoke, Chickpea & Mozzarella Pasta Salad    View Recipe   This healthy pasta salad draws inspiration from a traditional antipasto platter. Artichoke hearts and pepperoncini add briny flavor, while fresh mozzarella lends a creamy note. Serve this pasta salad at your next dinner party or backyard get-together.   

   black bean corn avocado pasta salad         Black Bean, Corn & Avocado Pasta Salad    View Recipe   Serve this colorful, veggie-packed pasta salad at your next outdoor gathering. From creamy avocado to crunchy bell peppers, this pasta salad is full of texture and flavor. A homemade herb-lime vinaigrette ties everything together.  

  black bean corn avocado pasta salad

Black Bean, Corn & Avocado Pasta Salad

Serve this colorful, veggie-packed pasta salad at your next outdoor gathering. From creamy avocado to crunchy bell peppers, this pasta salad is full of texture and flavor. A homemade herb-lime vinaigrette ties everything together.

 black bean corn avocado pasta salad     

black bean corn avocado pasta salad

black bean corn avocado pasta salad

black bean corn avocado pasta salad

Black Bean, Corn & Avocado Pasta Salad

Serve this colorful, veggie-packed pasta salad at your next outdoor gathering. From creamy avocado to crunchy bell peppers, this pasta salad is full of texture and flavor. A homemade herb-lime vinaigrette ties everything together.

   a bowl of sun-dried tomato, tuna and pea pasta salad         Creamy Sun-Dried Tomato, Tuna & Pea Pasta Salad    View Recipe   Serve this healthy pasta salad at your next barbecue or backyard get-together. A garlicky buttermilk dressing adds creaminess, while sun-dried tomatoes provide a nice chewiness. Look for sun-dried tomatoes that are not packed in oil.  

  a bowl of sun-dried tomato, tuna and pea pasta salad

Creamy Sun-Dried Tomato, Tuna & Pea Pasta Salad

Serve this healthy pasta salad at your next barbecue or backyard get-together. A garlicky buttermilk dressing adds creaminess, while sun-dried tomatoes provide a nice chewiness. Look for sun-dried tomatoes that are not packed in oil.

 a bowl of sun-dried tomato, tuna and pea pasta salad     

a bowl of sun-dried tomato, tuna and pea pasta salad

a bowl of sun-dried tomato, tuna and pea pasta salad

a bowl of sun-dried tomato, tuna and pea pasta salad

Creamy Sun-Dried Tomato, Tuna & Pea Pasta Salad

Serve this healthy pasta salad at your next barbecue or backyard get-together. A garlicky buttermilk dressing adds creaminess, while sun-dried tomatoes provide a nice chewiness. Look for sun-dried tomatoes that are not packed in oil.

   creamy tomato cucumber feta salad         Creamy Tomato, Cucumber & Feta Pasta Salad    View Recipe   Enjoy this veggie-packed pasta salad at your next picnic or backyard get-together. Cucumbers and fennel provide crunch to contrast the creamy feta and Kalamata olives. A tangy herb-buttermilk dressing completes the dish.  

  creamy tomato cucumber feta salad

Creamy Tomato, Cucumber & Feta Pasta Salad

Enjoy this veggie-packed pasta salad at your next picnic or backyard get-together. Cucumbers and fennel provide crunch to contrast the creamy feta and Kalamata olives. A tangy herb-buttermilk dressing completes the dish.

 creamy tomato cucumber feta salad     

creamy tomato cucumber feta salad

creamy tomato cucumber feta salad

creamy tomato cucumber feta salad

Creamy Tomato, Cucumber & Feta Pasta Salad

Enjoy this veggie-packed pasta salad at your next picnic or backyard get-together. Cucumbers and fennel provide crunch to contrast the creamy feta and Kalamata olives. A tangy herb-buttermilk dressing completes the dish.

   artichoke mozzarella chickpea pasta salad         Artichoke, Chickpea & Mozzarella Pasta Salad    View Recipe   This healthy pasta salad draws inspiration from a traditional antipasto platter. Artichoke hearts and pepperoncini add briny flavor, while fresh mozzarella lends a creamy note. Serve this pasta salad at your next dinner party or backyard get-together.  

  artichoke mozzarella chickpea pasta salad

Artichoke, Chickpea & Mozzarella Pasta Salad

This healthy pasta salad draws inspiration from a traditional antipasto platter. Artichoke hearts and pepperoncini add briny flavor, while fresh mozzarella lends a creamy note. Serve this pasta salad at your next dinner party or backyard get-together.

 artichoke mozzarella chickpea pasta salad     

artichoke mozzarella chickpea pasta salad

artichoke mozzarella chickpea pasta salad

artichoke mozzarella chickpea pasta salad

Artichoke, Chickpea & Mozzarella Pasta Salad

This healthy pasta salad draws inspiration from a traditional antipasto platter. Artichoke hearts and pepperoncini add briny flavor, while fresh mozzarella lends a creamy note. Serve this pasta salad at your next dinner party or backyard get-together.