Healthy Pasta Salad Recipes to Try at Home

The beginning of spring calls for barbeques and pasta salads, but they often pack a calorie punch. The good news is you can still enjoy healthier pasta salads by paying close attention to which ingredients you use in your recipe. We compiled a list of recipes and tips to use this season.

Why Pasta Salad Isn't Healthy

Traditional pasta salads rely on refined flour pasta and calorie-heavy dressings. For instance, a store-bought mayo-based pasta salad contains 300 calories, 21g fat, 24g carbs, and 770mg sodium per half-cup serving.

Tips for a Healthier Pasta Salad

Add Veggies: Incorporate raw or cooked veggies like broccoli, peppers or tomatoes for extra nutrients and volume.

Choose Whole Grain or Alternatives: Opt for whole wheat pasta or gluten-free options over enriched white flour pasta for better nutritional value.

Limit Cheese: Cut back on cheese and use nutritional yeast for a similar flavor without the fat and sodium.

Spice it Up: Add herbs and spices like basil, garlic or paprika for flavor without extra calories.

Lighten Up Dressing: Replace mayo-based dressings with a mix of olive oil and vinegar or low-fat options like buttermilk or yogurt.

Healthy Pasta Alternatives: Explore alternatives like chickpea, black bean or lentil pasta for added protein and fiber. Hearts of palm pasta is a low-carb option, while soybean and black bean pasta offer the most protein.

Budget-Friendly Choices: Whole wheat pasta is a budget-friendly and nutritious option compared to other alternatives.

Click on the links below for these healthy pasta salad recipes

Mediterranean Chickpea Pasta Salad: A simple recipe with a vinaigrette dressing and no cheese for fewer calories and sodium (click here to download recipe).

Southwest Pasta Salad: This recipe has a Tex-Mex twist with a lighter dressing, allowing the veggies to shine (click here to download recipe).

For more health tips and recipes, visit the INTEGRIS Health For You blog.