Quick Healthy Pasta Salad with Greek Yogurt

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Coming up with a satisfying pasta salad that’s actually good for you can feel like mission impossible. Between the heavy mayo-based dressings and huge portions of refined pasta, traditional recipes often leave you feeling weighed down – especially when you’re trying to pack a lighter lunch for work or keep things fresh for summer gatherings.

That’s why this Greek yogurt pasta salad has become my go-to solution: it’s lighter but still creamy, packed with protein, and so easy to make ahead. Plus, you can toss in whatever vegetables you have in your fridge to make it your own.

What Kind of Greek Yogurt Should I Use?

For this pasta salad, plain full-fat or 2% Greek yogurt works best since it creates a creamy, rich dressing that coats the pasta perfectly. While non-fat Greek yogurt can work in a pinch, it tends to be more watery and tangy, which might affect the overall texture of your salad. Look for thick, strained Greek yogurt (authentic brands like Fage or Chobani are great choices) rather than regular yogurt, as regular yogurt will make your dressing too thin. Just make sure to avoid any flavored varieties – you want the pure, tangy taste of plain Greek yogurt to complement the other Mediterranean ingredients in this dish.

Options for Substitutions

This pasta salad is super adaptable and you can make several swaps based on what you have in your kitchen:

• Greek yogurt: Plain regular yogurt works too, but strain it first using a cheesecloth to remove excess liquid. You could also use dairy-free yogurt alternatives made from coconut or almond, though the taste will be slightly different.
• Pasta: Any short pasta shape works great here – try rotini, bow ties, or shells. For a low-carb option, try chickpea pasta or use spiralized zucchini noodles (just skip cooking them).
• Feta cheese: You can swap feta with crumbled goat cheese or even small cubes of mozzarella. For a dairy-free version, try cubed firm tofu marinated in herbs and salt.
• Kalamata olives: Any type of olives will work – try black olives or green olives. Not an olive fan? Try adding chopped artichoke hearts instead.
• Red wine vinegar: White wine vinegar or apple cider vinegar make good substitutes. You could even use extra lemon juice if you’re out of vinegar.
• Fresh vegetables: Feel free to swap in different veggies like bell peppers, cherry tomatoes, or celery. Just stick to crunchy vegetables that won’t get too soggy.

Watch Out for These Mistakes While Cooking

The biggest challenge when making pasta salad is overcooking the pasta – aim for al dente and remember to rinse it under cold water immediately after cooking to stop the cooking process and prevent it from becoming mushy. Another common mistake is not letting your pasta cool completely before adding the Greek yogurt dressing, which can cause the yogurt to become thin and watery instead of creamy and coating the pasta nicely. To keep your salad from drying out in the fridge, reserve about 1/4 cup of the dressing to toss with the salad just before serving, as pasta tends to absorb dressing as it sits. For the best flavor, try seasoning your pasta with a pinch of salt while it’s still warm, and let the completed salad chill for at least an hour before serving to allow the flavors to meld together properly.

What to Serve With Greek Yogurt Pasta Salad?

This fresh pasta salad works great as a side dish, but you can easily turn it into a complete meal with a few simple additions. Try serving it alongside some grilled chicken skewers or lemony shrimp for extra protein – the Mediterranean flavors match perfectly! For a vegetarian option, you could add some chickpeas or white beans to make it more filling. I love putting out some warm pita bread on the side, which is perfect for scooping up any extra Greek yogurt dressing that settles at the bottom of the bowl. Since this pasta salad already has lots of veggies mixed in, it’s really a meal on its own, but you could always add a simple green salad if you’re feeding a crowd.

Storage Instructions

Keep Fresh: This pasta salad tastes even better after the flavors have had time to mingle! Place it in an airtight container in the fridge for up to 5 days. The Greek yogurt dressing might get absorbed by the pasta over time, so I like to make a little extra dressing to refresh it when serving leftovers.

Make Ahead: Want to prep this in advance? Cook and cool the pasta, chop all the veggies, and mix the dressing separately. Store everything in different containers in the fridge, then combine them about an hour before serving. This way, your veggies stay crisp and the pasta doesn’t soak up all the dressing.

Serve Later: When you’re ready to dig into your leftover pasta salad, give it a good stir and taste it. If it seems a bit dry, drizzle some olive oil or add a spoonful of Greek yogurt to bring back the creamy texture. A squeeze of fresh lemon juice can also wake up the flavors!

Preparation Time	10-15 minutes
Cooking Time	10-15 minutes
Total Time	20-30 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1400-1600
• Protein: 45-50 g
• Fat: 80-90 g
• Carbohydrates: 160-170 g

Ingredients

• 1 pound pasta like fusilli, penne, or farfalle (whole wheat or gluten-free options work)
• 1 1/4 cups plain greek yogurt
• 1 minced garlic clove
• 3 tablespoons freshly squeezed lemon juice
• 2 tablespoons red wine vinegar
• 1 teaspoon dried dill
• 1/2 teaspoon dried oregano
• 3 tablespoons extra virgin olive oil
• 1 1/2 cups grape tomatoes, cut in half
• 1 seedless cucumber, chopped
• 3/4 cup kalamata olives, pitted and halved
• 1/2 cup red onion, diced
• 3/4 cup feta cheese, crumbled
• Salt and black pepper, to taste

Step 1: Cook and Prep the Pasta

Begin by cooking the pasta according to the package directions.

While the pasta is boiling, prepare the other ingredients.

Once the pasta is cooked, drain the water and run cold water over it to stop the cooking process.

Drain completely and drizzle with olive oil, tossing until the pasta is well-coated to prevent sticking.

If a gluten-free recipe is needed, use gluten-free pasta.

Step 2: Mix the Greek Yogurt Dressing

In a large bowl, combine Greek yogurt, garlic, lemon juice, red wine vinegar, dill, and oregano.

Stir the ingredients together until they are well mixed and smooth.

This will form the creamy base for your pasta salad.

Step 3: Combine Salad Ingredients

Add the cooled and oiled pasta into the large bowl with the Greek yogurt mixture.

Toss gently to coat the pasta.

Next, add the chopped tomatoes, cucumber, olives, red onion, and feta cheese.

Stir gently to ensure all ingredients are well combined and the flavors meld together.

Step 4: Season and Serve

Season the pasta salad with salt and black pepper to taste.

If you prefer, add a little extra dill and lemon juice for additional flavor.

The pasta salad can be served immediately or refrigerated for up to two days for future use.

Enjoy your refreshing and flavorful dish!