10 Healthy Summer Pasta Salad Recipes to Keep You Nourished

Summer meals should be refreshing, simple, and leave you feeling energized, not heavy. That’s why I’m such a fan of pasta salads. They’re super easy to throw together, taste amazing, and are perfect for everything from family barbecues to casual weekday dinners.

Below, I’m sharing some healthy summer pasta salad recipes that I absolutely love and know you will too. If you’re meal-prepping, hosting friends, or just trying to eat a little lighter during the hot months, these salads have got your back.

So, let’s check them out and find your new favorite!

1. Mediterranean Quinoa Pasta Salad

What You’ll Need:

  • 8 oz quinoa pasta
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 cup Kalamata olives, sliced
  • 1/4 cup red onion, thinly sliced
  • 1/2 cup feta cheese, crumbled
  • 2 tbsp fresh parsley, chopped
  • Juice of 1 lemon
  • 3 tbsp olive oil
  • Salt and pepper to taste

Pro Tips:

  • Rinse your quinoa pasta after cooking to keep it from sticking and getting gummy.
  • Let your salad chill for at least 30 minutes so the flavors really come together.
  • Add grilled chicken or chickpeas if you want to bulk it up with more protein.
  • Pre-slice your veggies to make assembly even quicker, especially if you’ve got little ones running around.
  • Pair it with some warm pita bread for a simple, easy meal.

Substitutions and Variations:

  • You can swap quinoa pasta for regular whole wheat or even chickpea pasta.
  • If you’re dairy-free, leave out the feta or use a plant-based version.
  • Toss in some artichoke hearts for a Mediterranean twist.

Instructions:

  1. Cook the quinoa pasta according to the box directions, drain, and rinse under cold water.
  2. In a large bowl, combine the pasta, cherry tomatoes, cucumber, olives, red onion, and parsley.
  3. Whisk together lemon juice, olive oil, salt, and pepper, then pour over the salad and toss.
  4. Gently mix in the feta and chill for at least 30 minutes before serving.

Leftovers and Storage: Store it in an airtight container in the fridge for up to three days. You might want to add a squeeze of lemon before eating to freshen things up.

2. Sesame Pasta Salad

What You’ll Need:

  • 8 oz whole wheat spaghetti
  • 1 cup shredded carrots
  • 1 red bell pepper, thinly sliced
  • 1 cup snow peas, trimmed
  • 2 green onions, sliced
  • 2 tbsp sesame seeds
  • 1/4 cup soy sauce
  • 2 tbsp rice vinegar
  • 1 tbsp sesame oil
  • 1 tbsp honey
  • 1 tsp grated ginger
  • 1 garlic clove, minced

Pro Tips:

  • Lightly toast your sesame seeds for even more flavor.
  • Give your snow peas a quick blanch so they stay bright and crunchy.
  • If you have picky eaters, julienne the veggies into thin strips. They’re more fun and easier to eat.
  • Let the kids toss everything together for a fun little cooking activity.
  • Serve it cold with some grilled shrimp or tofu for a complete meal.

Substitutions and Variations:

  • Use tamari instead of soy sauce if you want a gluten-free option.
  • Swap out the honey for maple syrup if you’re keeping it vegan.
  • Sprinkle in some chopped peanuts for extra crunch.

Instructions:

  1. Cook your spaghetti according to the package. Rinse under cold water to cool it down.
  2. In a big bowl, mix together the noodles, carrots, bell pepper, snow peas, and green onions.
  3. Whisk up your dressing ingredients and pour over the salad.
  4. Toss everything together and sprinkle with toasted sesame seeds before serving.

Leftovers and Storage: Keep leftovers in the fridge for up to two days. Stir well before eating to redistribute the dressing.

3. Creamy Avocado and Spinach Pasta Salad

What You’ll Need:

  • 8 oz rotini pasta
  • 2 ripe avocados
  • 1 cup plain Greek yogurt
  • 1 tbsp lemon juice
  • 1 garlic clove, minced
  • 2 cups baby spinach
  • 1 cup cherry tomatoes, halved
  • Salt and pepper to taste

Pro Tips:

  • Blend the avocado and yogurt together really well for the creamiest dressing.
  • Add lemon juice right away to your avocado to keep it bright green.
  • Gently massage your spinach for a few seconds to make it more tender.
  • Let kids mash the avocados. It’s messy but fun.
  • Great with grilled salmon or chicken on the side.

Substitutions and Variations:

  • Swap spinach for arugula if you want a little peppery flavor.
  • You can use a plant-based yogurt to make it dairy-free.
  • Add some crispy bacon bits for a savory kick.

Instructions:

  1. Cook your pasta, drain it, and rinse under cold water.
  2. Blend avocados, Greek yogurt, lemon juice, garlic, salt, and pepper until smooth.
  3. In a big bowl, mix pasta, spinach, and cherry tomatoes.
  4. Add the avocado dressing and toss gently.
  5. Chill for 30 minutes before serving.

Leftovers and Storage: Good for about two days in the fridge. The avocado might brown slightly, but it will still taste great.

4. Southwest Black Bean Pasta Salad

What You’ll Need:

  • 8 oz penne pasta
  • 1 can black beans, rinsed and drained
  • 1 cup corn kernels
  • 1 red bell pepper, diced
  • 1/2 red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • Juice of 2 limes
  • 3 tbsp olive oil
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • Salt and pepper to taste

Pro Tips:

  • Always use fresh lime juice. It makes a huge difference.
  • Roast your corn for a little smoky flavor.
  • Let the kids help by mixing the ingredients together.
  • Add avocado right before serving so it stays fresh.
  • Serve with tortilla chips for a fun crunchy side.

Substitutions and Variations:

  • Swap the pasta for brown rice if you want a grain-free version.
  • Add some jalapeños for a spicy twist.
  • Use parsley instead of cilantro if you’re not a fan.

Instructions:

  1. Cook your pasta, rinse under cold water.
  2. Combine pasta, black beans, corn, bell pepper, onion, and cilantro in a big bowl.
  3. Whisk up the lime juice, olive oil, cumin, chili powder, salt, and pepper.
  4. Toss the salad with the dressing and chill.

Leftovers and Storage: Store in an airtight container for up to three days. Stir and add a little lime juice if it needs a refresh.

5. Caprese Tortellini Salad

What You’ll Need:

  • 10 oz cheese tortellini
  • 1 cup cherry tomatoes, halved
  • 1 cup mozzarella balls
  • 1/4 cup fresh basil, chopped
  • 3 tbsp balsamic glaze
  • 2 tbsp olive oil
  • Salt and pepper to taste

Pro Tips:

  • Use really good fresh basil for the best flavor.
  • Drizzle the balsamic glaze right before serving for the prettiest presentation.
  • Kids will love helping stack the tomatoes and mozzarella.
  • Chill it for at least an hour so it’s nice and cool.
  • Pairs beautifully with grilled chicken or steak.

Substitutions and Variations:

  • Whole wheat tortellini works great if you want a healthier twist.
  • You can dice up regular mozzarella if you don’t have mini balls.
  • Add a handful of arugula if you want a little extra green.

Instructions:

  1. Cook the tortellini, then rinse under cold water.
  2. Mix the tortellini, tomatoes, mozzarella, and basil in a big bowl.
  3. Drizzle with olive oil, season with salt and pepper.
  4. Chill for at least an hour.
  5. Drizzle with balsamic glaze before serving.

Leftovers and Storage: Good for about two days in the fridge. Just freshen it up with a little more basil if needed.

6. Mediterranean Chickpea Pasta Salad

What You’ll Need:

  • 8 oz chickpea pasta
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 cup Kalamata olives, sliced
  • 1/4 cup red onion, thinly sliced
  • 1/2 cup crumbled feta cheese
  • 2 tbsp fresh parsley, chopped
  • Juice of 1 lemon
  • 3 tbsp olive oil
  • Salt and pepper to taste

Pro Tips:

  • Rinse your chickpea pasta with cold water after cooking to cool it down quickly and keep it from getting sticky.
  • Let the salad chill for at least 30 minutes before serving so the flavors can really blend together.
  • If you want extra protein, toss in some grilled chicken or canned tuna.
  • Use a sharp knife to slice your veggies thin for a prettier, easier-to-eat salad.
  • Pair this with some warm pita bread or hummus for an easy summer meal.

Substitutions and Variations:

  • Swap chickpea pasta with lentil pasta or traditional whole wheat if you prefer.
  • Omit the feta for a dairy-free version or replace it with a plant-based cheese.
  • Add artichoke hearts, roasted red peppers, or marinated mushrooms for extra flavor.

Instructions:

  1. Cook your chickpea pasta according to the package instructions. Drain and rinse under cold water.
  2. In a big bowl, combine the pasta, cherry tomatoes, cucumber, olives, red onion, and parsley.
  3. Whisk the lemon juice, olive oil, salt, and pepper together and pour it over the salad.
  4. Toss gently, fold in the feta, and chill for at least 30 minutes before serving.

Leftovers and Storage: Keep leftovers in an airtight container in the fridge for up to 3 days. Stir and add a little more lemon juice if it needs a refresh.

7. Summer Veggie Pesto Pasta Salad

What You’ll Need:

  • 8 oz whole wheat rotini pasta
  • 1 cup zucchini, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup sweet corn
  • 1/2 cup pesto sauce (store-bought or homemade)
  • 1/4 cup Parmesan cheese, grated
  • 2 tbsp olive oil
  • Salt and pepper to taste

Pro Tips:

  • Blanch your zucchini for just a minute so it stays bright and crunchy.
  • Stir your pesto with olive oil before adding it to the pasta to make it easier to toss.
  • Let kids help by tossing everything together. It’s a fun and easy step.
  • Sprinkle extra Parmesan on top right before serving for an extra burst of flavor.
  • Serve with grilled chicken or shrimp if you want a little more protein.

Substitutions and Variations:

  • Use gluten-free pasta if needed.
  • Swap zucchini for roasted bell peppers or broccoli.
  • Use a dairy-free pesto and omit the Parmesan to make it vegan.

Instructions:

  1. Cook the rotini according to package instructions. Drain and rinse under cold water.
  2. In a large bowl, combine pasta, zucchini, tomatoes, and corn.
  3. Stir the pesto and olive oil together and pour over the salad.
  4. Toss to coat and sprinkle with Parmesan.
  5. Chill before serving if you have time.

Leftovers and Storage: Store in the fridge in a sealed container for up to 2 days. Give it a good stir before serving.

8. Lemon Orzo Salad with Arugula

What You’ll Need:

  • 8 oz orzo pasta
  • 2 cups baby arugula
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely diced
  • Zest and juice of 1 lemon
  • 3 tbsp olive oil
  • 1/4 cup feta cheese, crumbled
  • Salt and pepper to taste

Pro Tips:

  • Cook your orzo until just tender, not mushy.
  • Toss the arugula with the hot pasta so it wilts slightly but still stays vibrant.
  • Let kids help zest the lemon. It smells amazing and they love the task.
  • Sprinkle lemon zest over the top right before serving for a burst of fresh flavor.
  • Serve with grilled fish or veggie skewers for a full meal.

Substitutions and Variations:

  • Use spinach if you are not a big fan of arugula’s peppery flavor.
  • Swap feta for goat cheese or leave it out for dairy-free.
  • Add cooked chickpeas for extra protein.

Instructions:

  1. Cook the orzo according to package directions. Drain and rinse with cold water.
  2. In a big bowl, combine orzo, arugula, tomatoes, and onion.
  3. Whisk lemon juice, zest, olive oil, salt, and pepper together and pour over the salad.
  4. Toss well and top with crumbled feta.

Leftovers and Storage: Good for about two days in the fridge. Refresh with a little more lemon juice before eating if needed.

9. Berry and Spinach Pasta Salad

What You’ll Need:

  • 8 oz bowtie pasta
  • 2 cups baby spinach
  • 1 cup strawberries, sliced
  • 1/2 cup blueberries
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup walnuts or pecans, chopped
  • 2 tbsp balsamic glaze
  • 2 tbsp olive oil
  • Salt and pepper to taste

Pro Tips:

  • Rinse your pasta under cold water to cool it quickly and stop the cooking process.
  • Toss the spinach with the pasta while it’s still a little warm to help it soften slightly.
  • Let kids sprinkle the berries and nuts on top. It makes a pretty and fun job.
  • Drizzle the balsamic glaze right before serving so it stays fresh and glossy.
  • Serve it as a side dish for grilled chicken or pork.

Substitutions and Variations:

  • Swap feta for goat cheese if you like a creamier bite.
  • Use raspberries instead of blueberries or mix them up.
  • Add grilled chicken slices to turn this into a full meal.

Instructions:

  1. Cook the bowtie pasta according to package directions. Drain and cool under cold water.
  2. In a large bowl, combine pasta, spinach, strawberries, and blueberries.
  3. Drizzle with olive oil and season with salt and pepper.
  4. Top with feta and nuts.
  5. Drizzle with balsamic glaze just before serving.

Leftovers and Storage: Best eaten the same day but can be stored in the fridge for up to one day. Freshen it up with more spinach if needed.

10. Grilled Veggie Pasta Salad

What You’ll Need:

  • 8 oz penne pasta
  • 1 zucchini, sliced
  • 1 red bell pepper, sliced
  • 1 yellow squash, sliced
  • 1/2 red onion, sliced
  • 1/4 cup olive oil
  • 1 tbsp balsamic vinegar
  • 1/4 cup fresh basil, chopped
  • Salt and pepper to taste

Pro Tips:

  • Lightly brush the veggies with olive oil before grilling to keep them tender and flavorful.
  • Slice veggies evenly so they cook at the same rate.
  • Let kids help mix everything together once the veggies cool a bit.
  • Serve warm or cold, depending on your mood and meal plans.
  • Pairs beautifully with grilled steak or portobello mushrooms.

Substitutions and Variations:

  • Add eggplant slices for an extra smoky flavor.
  • Use gluten-free pasta if needed.
  • Sprinkle some goat cheese on top if you like a little creamy tang.

Instructions:

  1. Cook the penne pasta according to package directions. Drain and rinse under cold water.
  2. Grill your veggies over medium heat until tender and lightly charred.
  3. Chop the grilled veggies into bite-sized pieces.
  4. In a big bowl, combine pasta, grilled veggies, basil, olive oil, and balsamic vinegar.
  5. Toss gently and season with salt and pepper.

Leftovers and Storage: Store in the fridge in a sealed container for up to 3 days. Great for easy grab-and-go lunches.

Final Thoughts

I hope these healthy summer pasta salad ideas inspire you to get into the kitchen and whip up something delicious!

Whether you’re prepping for a big gathering or just making a quick meal for yourself, these salads are going to make your summer eating so much easier and a lot more fun.

If you try any of these recipes, let me know in the comments! I’d love to hear what you made, what swaps you used, and any questions you have.

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