Healthy Pasta Salad

This fresh, easy pasta salad comes together in under 30 minutes. Easily customized to fit your preferences, this simple & versatile salad makes for a well-balanced summer meal!

It’s about that time of year when we all start to migrate outdoors for summer barbeques. Every cookout needs a great pasta salad, and this is the one I’ll be bringing all summer long.

While traditional pasta salads are lacking in fiber & protein this fun twist on the classic is loaded with whole grains, healthy fats, and fresh vegetables. By swapping mayo for an olive oil-based dressing, using Banza (chickpea) pasta instead of white and adding over 3 cups of fresh veggies, this nutritionally dense side far surpasses traditional pasta salad both nutritionally, and dare I even say in flavor?

Let’s compare:

Traditional mayo-based pasta salad per 1 cup:

• Calories: 360 calories

• Fat: 19 grams

• Carbs: 40 grams

• Fiber: 2 grams

• Protein: 5 grams
  

 Versus…

Healthy pasta salad per 1 cup:

• Calories: 200 calories

• Fat: 12 grams

• Carbs: 18 grams

• Fiber: 5 grams

• Protein: 8 grams

Although usually served as a side, and already protein fortified due to the chickpea pasta, an additional source of protein can make this feel more a main dish. Shredded chicken, cooked tofu or beans can all easily be added to this recipe!

Whether you’re bringing it to a barbecue, meal prepping for lunches or sharing it at dinner, this recipe makes eating healthy a breeze!

Homemade Italian dressing recipe is linked here!

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Healthy Pasta Salad

Yield: 6

Author: Julie Balsamo, MS, RDN

Prep time: 30 MinTotal time: 30 Min

Ingredients

• 1 box Banza pasta
• 1 cup broccoli florets
• 1/2 cup carrots, shredded
• 1/2 cup cucumber, chopped
• 1/2 cup yellow bell pepper, chopped
• 1 cup cherry tomatoes, sliced
• 1/3 - 1/2 cup Italian dressing

Instructions

1. Cook the pasta according to box instructions.
2. While the pasta is cooking, chop all the vegetables as described above.
3. Once cooled, combine the pasta, vegetables and dressing in a large bowl.
4. Mix until well combined and serve!

Notes:

Store covered in the refrigerator for up to 5 days.

Serve as a side of add a source of protein and serve as a meal! Both shredded chicken & beans can easily be added to this recipe to the boost protein.

Calories

200

Fat (grams)

12

Carbs (grams)

18

Fiber (grams)

5

Protein (grams)

8

https://www.nutritionbyjulie.net/blog/healthy-pasta-salad

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