This Greek-inspired Mediterranean pasta salad is brimming with veggies and is equal parts healthy, satisfying, and delicious. If you adore Greek salad like me you’re going to love this recipe!
Earlier this year, we invested in a veggie chopper, and it’s been a game-changer. I’ve never made so many chop salads. They have become my go-to lunch during the workday when I have limited time and want to pack in some veggies.
I’ve written about the health benefits of the Mediterranean diet before (see this post), and the principles continue to guide our family meals. This Mediterranean pasta salad is a mash-up of two of my fave Mediterranean staples – pasta and Greek salad. I’ve always loved the simplicity and deliciousness of Greek salad but wanted to add a bit more filling power, which is where whole-grain pasta comes in.
Over the years, I’ve heard a lot of mixed messages about pasta from friends and clients. With so much media coverage on fasting, low-carb, keto, and high-protein diets, who wouldn’t be confused? So, I thought I would dispel some common pasta myths:
MYTH #1: Pasta spikes blood sugar.
This is not always the case. The effect of pasta on blood sugar depends on the type of pasta you’re eating, the quantity, and what you’re pairing it with. White pasta has a glycemic index (GI) of 42-45, and whole wheat pasta has a glycemic index of 37. Both of these scores classify as low GI. That is, a 50g portion of cooked pasta (about 1/3 of a cup) slowly raises blood sugar in comparison to 50g of glucose. Adding protein, fat, fiber and/or acid to pasta further helps attenuate the blood sugar boost that comes with eating pasta.
Gluten-free pasta (not made from legumes) tends to have a higher GI value than those made of wheat. However, again, pairing GF pasta with protein, fat, fiber and/or acid, can help mitigate the blood sugar rise from these products.
MYTH #2: White pasta doesn’t contain fiber and is largely devoid of nutrients.
This is simply not true. White pasta typically contains 2-3g of fiber per cup cooked, while whole wheat pasta provides a hefty 5-7g of fiber per cup. Chickpea pasta provides even more fiber with 8-13g per cup cooked, which is roughly a third of the daily recommendation.
Pasta is also a source of protein. A cup of cooked white pasta provides 6-7g of protein. By comparison, whole wheat offers 7-9g per cup, and chickpea provide 13-15g of protein per cup cooked.
Lastly, white pasta is often enriched with micronutrients including B vitamins, folate, and iron. Yes, whole wheat and chickpea pasta options tend to offer more but that doesn’t mean that white pasta is completely lacking in nutrients.
MYTH #3: Pasta leads to weight gain.
Eating pasta in the context of an otherwise healthy diet has NOT been shown to lead to weight gain [1]. In fact, some observational research indicates that eating pasta can assist with weight management as part of a low GI eating plan [2].
Is Pasta Salad Good For You?
Yes, pasta salad can be good for you but it depends on what you put in it! This Mediterranean Pasta Salad recipe is loaded with veggies and fiber, and dressed with extra virgin olive oil, making it one of the healthier pasta salad options.
Conversely, pasta salad recipes that are packed with calorie-dense and saturated-fat-rich ingredients such as bacon, salami, and mayo, are generally less health-promoting. Several studies suggest that replacing saturated fat with poly- and mono-unsaturated fats can help reduce your risk of heart disease [3].
How Long Does Pasta Salad Last?
This pasta salad lasts 1-2 days in the fridge. Any longer than that, and the veggies leach too much water, leaving you with a less desirable, soupy pasta salad. From a food safety perspective, you can store pasta salad in the fridge for 3-5 days. However, I recommend less because it becomes less delicious before then. Last time I made this recipe there weren’t any leftovers so it wasn’t an issue. 🙂
That’s all from me today – happy noshing!
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Mediterranean Pasta Salad
- Prep Time: 15
- Cook Time: 15
- Total Time: 30
- Yield: 4 servings 1x
- Cuisine: Mediterranean
Description
Brimming with veggies and whole-grain pasta, this colorful Mediterranean pasta salad turns Greek salad into a hearty and satisfying dish.
Ingredients
- 2 cups dry wholegrain pasta (I used GF penne)
- 2 cups of cherry tomatoes
- 1 red bell pepper
- 1/2 English cucumber or 1 Lebanese cucumber
- 1/3 cup Castelvetrano olives
- 1/3 cup red onion
- 1/3 cup feta cheese
- 1 tsp dried oregano
- 2 tsp red wine vinegar
- 1 tbsp extra virgin olive oil
- Black pepper
- Flat leaf parsley (optional)
Instructions
- Cook the pasta in salted water according to the directions on the packet. Drain and rinse in cold water. Set aside to cool.
- Quarter the cherry tomatoes and dice the red pepper and cucumber. Alternatively, this is a great task for a veggie chopper! Add the veggies to a large mixing bowl.
- Halve the olives and add to the other salad ingredients.
- Finely slice the red onions and add the onions to the bowl.
- Crumble the feta over the bowl, and add the dried oregano, red wine vinegar, olive oil, and pasta.
- Season with black pepper and gently toss until all the ingredients are well combined.
- Garnish with finely chopped flat-leaf parsley (if using) and serve.
Notes
- To make this recipe gluten-free, use gluten-free pasta instead of a wheat-based product. For a protein upgrade, chickpea pasta also works well in this recipe.
- Kalamata olives can be used instead of Castelvetrano. I like the Castelvetrano in this recipe because they have a milder, meatier taste.
- Yellow bell peppers can be used instead of red peppers. However, I wouldn’t use green peppers. Green peppers are less sweet and have a slightly bitter flavor, which can impact the balance of sweet and salty flavors in this recipe.
Nutrition
- Serving Size:
- Calories: 258
- Sugar: 6 g
- Sodium: 127.6 mg
- Fat: 7.8 g
- Saturated Fat: 2.6 g
- Carbohydrates: 41.4 g
- Fiber: 6.4 g
- Protein: 9.5 g
References
[1]Sanders, L. M., & Slavin, J. (2023). Impact of Pasta Intake on Body Weight and Body Composition: A Technical Review. Nutrients, 15(12), 2689. https://doi.org/10.3390/nu15122689
[2]Chiavaroli, L., Kendall, C. W. C., Braunstein, C. R., Blanco Mejia, S., Leiter, L. A., Jenkins, D. J. A., & Sievenpiper, J. L. (2018). Effect of pasta in the context of low-glycaemic index dietary patterns on body weight and markers of adiposity: a systematic review and meta-analysis of randomised controlled trials in adults. BMJ open, 8(3), e019438. https://doi.org/10.1136/bmjopen-2017-019438
[3] Visioli, F., & Poli, A. (2020). Fatty Acids and Cardiovascular Risk. Evidence, Lack of Evidence, and Diligence. Nutrients, 12(12), 3782. https://doi.org/10.3390/nu12123782
