Healthy Tuscan Pasta Salad

Healthy Tuscan Pasta Salad is a flavorful and satisfying dish inspired by the sun-drenched ingredients of the Mediterranean. Packed with vibrant vegetables, hearty pasta, and a zesty vinaigrette, it’s the perfect balance of wholesome and delicious. Whether you’re prepping lunch for the week or looking for a colorful side for your next barbecue, this pasta salad delivers on taste, texture, and nutrition.

Why You’ll Love This Recipe

• Full of fresh, Mediterranean-inspired ingredients
• Easy to make and perfect for meal prep
• Customizable with vegan or gluten-free options
• Delicious served cold or at room temperature
• A hearty and healthy alternative to creamy pasta salads

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Bowtie or whole wheat pasta
• Grape or cherry tomatoes, halved
• Red bell pepper, diced
• Red onion, thinly sliced
• Cucumber, quartered and sliced
• Fresh spinach, chopped
• Sun-dried tomatoes, chopped
• Feta cheese (optional)

For the Vinaigrette:

• Olive oil (sun-dried tomato oil can be used for extra flavor)
• Red wine vinegar
• Dijon mustard
• Italian seasoning
• Garlic powder
• Salt and black pepper

Directions

1. Cook the pasta: Boil pasta until al dente according to package directions. Drain and rinse under cold water to cool completely.
2. Make the vinaigrette: In a large bowl, whisk together olive oil, red wine vinegar, Dijon mustard, Italian seasoning, garlic powder, salt, and pepper.
3. Combine ingredients: Add the cooled pasta to the bowl with the vinaigrette. Toss in the tomatoes, bell pepper, onion, cucumber, spinach, sun-dried tomatoes, and feta if using.
4. Chill and serve: Refrigerate for at least 30 minutes to let the flavors meld. Toss again before serving and adjust seasoning as needed.

Servings and timing

• Servings: 4–6
• Prep time: 15 minutes
• Cook time: 10 minutes
• Total time: 25 minutes (plus chilling)

Variations

• Use gluten-free pasta or chickpea pasta for dietary preferences
• Swap feta with goat cheese or a dairy-free alternative
• Add grilled chicken, chickpeas, or tofu for extra protein
• Stir in olives, artichokes, or roasted red peppers for added flavor
• Replace spinach with arugula or kale for a peppery or heartier green

Storage/Reheating

• Storage: Store in an airtight container in the fridge for up to 5 days
• Reheating: Not necessary—serve cold or at room temperature
• Meal prep tip: Great for make-ahead lunches or potlucks

FAQs

Can I make this pasta salad vegan?

Yes! Just omit the feta or use a vegan cheese substitute.

Is this salad served warm or cold?

It’s best served chilled or at room temperature.

Can I use a different kind of pasta?

Absolutely—any short pasta like rotini, penne, or shells works well.

What if I don’t have sun-dried tomatoes?

Roasted red peppers or olives are great alternatives.

How do I keep the spinach fresh?

Add it just before serving or mix it in right before chilling.

Can I make this salad ahead of time?

Yes, it tastes even better after sitting for a few hours.

Is it gluten-free?

Use certified gluten-free pasta to make it gluten-free.

Can I add protein?

Grilled chicken, tuna, shrimp, or beans are excellent additions.

How long does it last in the fridge?

Up to 5 days when stored properly.

What dressing works best?

The simple red wine vinaigrette adds brightness without overpowering the ingredients.

Conclusion

Healthy Tuscan Pasta Salad is a colorful, nutritious dish that’s as versatile as it is delicious. With its mix of crisp veggies, tangy dressing, and hearty pasta, it’s perfect for everything from family meals to picnics. Try it once and it just might become a go-to favorite in your weekly rotation.

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