Italian Pasta Salad – Fresh, Flavorful & Light

This Italian Pasta Salad is a bright and refreshing dish bursting with Mediterranean flavors. Packed with colorful veggies, tender pasta, zesty dressing, and just enough cheese to keep it satisfying, it’s perfect for potlucks, picnics, or make-ahead lunches. Designed with balance in mind, this version keeps things light while delivering bold, authentic taste in every bite.

Why You’ll Love This Recipe

Light but Filling: Hearty pasta with veggies and lean protein options.
Bursting with Flavor: Tangy Italian dressing and briny olives make every bite pop.
Customizable: Swap in your favorite veggies or whole wheat pasta.
Perfect for Meal Prep: Stays fresh in the fridge for days.

Ingredients

• 2 cups cooked whole wheat or high-fiber rotini pasta
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• ½ cup red bell pepper, chopped
• ¼ cup red onion, finely chopped
• ¼ cup black olives or kalamata olives, sliced
• ¼ cup reduced-fat mozzarella or feta cheese, crumbled or cubed
• ¼ cup light Italian dressing (store-bought or homemade)
• 1 tbsp fresh parsley or basil, chopped (optional)
• Salt and pepper, to taste

Optional Add-Ins:

• ½ cup chickpeas or grilled chicken for added protein
• Pepperoncini slices for tangy heat
• Zucchini or broccoli florets for extra crunch

Instructions

1. Cook Pasta
Bring a pot of salted water to a boil. Cook pasta according to package instructions until al dente. Drain and rinse with cold water to stop cooking.

2. Combine Ingredients
In a large mixing bowl, add cooled pasta, chopped vegetables, olives, and cheese.

3. Add Dressing
Pour in the light Italian dressing and toss gently until everything is coated. Season with salt and pepper to taste.

4. Chill (Optional)
Refrigerate for at least 30 minutes for flavors to meld. Garnish with fresh herbs just before serving.

5. Serve
Serve chilled or at room temperature. Great on its own or as a side dish.

Nutritional Information (Per Serving, Approximate)

Calories: 190
Carbohydrates: 24g
Fat: 7g
Protein: 7g
Fiber: 3g

Tips for Success

• Use Whole Wheat Pasta: Adds fiber and helps keep you full longer.
• Balance the Dressing: Use just enough to coat—too much can overpower the salad.
• Let It Chill: A little fridge time enhances the flavor and texture.
• Make It a Meal: Add lean protein like grilled chicken or tuna for a complete lunch.

Why This Recipe Works

With crisp veggies, satisfying pasta, and a punchy Italian dressing, this salad offers everything you want in a meal—flavor, balance, and convenience. It’s versatile, easy to prep ahead, and made with ingredients that feel good to eat.

Italian Pasta Salad is a go-to dish for light meals, summer gatherings, and meal prep alike. It’s simple, colorful, and incredibly tasty—proof that nutritious and delicious can go hand in hand. Whether served solo or alongside your favorite entrée, this salad is one you’ll come back to again and again.