Why You’ll Love This Recipe

Healthy Tuscan Pasta Salad is a vibrant and nourishing dish packed with Mediterranean flavors. Featuring sun-dried tomatoes, olives, spinach, and whole grain pasta, it’s tossed in a light yet zesty vinaigrette. Perfect as a main or side dish, this pasta salad is ideal for meal prep, picnics, or a quick weeknight dinner—delicious both warm or chilled.

ingredients

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

whole wheat pastacherry tomatoessun-dried tomatoes (in oil)baby spinachkalamata olivesred onionfeta cheese (optional)chickpeas (optional for added protein)olive oilred wine vinegarlemon juicedijon mustardgarlic clovesdried oreganofresh basil (for garnish)salt and pepper

directions

Cook the whole wheat pasta according to package instructions until al dente. Drain and rinse with cold water.

In a large bowl, combine the cooked pasta with cherry tomatoes, sun-dried tomatoes, baby spinach, olives, red onion, and chickpeas if using.

In a small bowl or jar, whisk together olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, oregano, salt, and pepper.

Pour the dressing over the pasta mixture and toss to coat evenly.

Gently fold in crumbled feta if desired.

Refrigerate for at least 30 minutes to let the flavors meld, or serve immediately if preferred warm.

Garnish with fresh basil before serving.

Servings and timing

This recipe yields approximately 6 servings.Preparation time: 15 minutesCooking time: 10 minutesChilling time (optional): 30 minutesTotal time: 25-45 minutes

Variations

Swap feta for goat cheese or leave it out for a vegan option.

Add grilled chicken or shrimp for extra protein.

Use arugula or kale instead of spinach for a different green.

Include artichoke hearts or roasted red peppers for added flavor.

Try gluten-free pasta to make it suitable for gluten-sensitive diets.

storage/reheating

Store Healthy Tuscan Pasta Salad in an airtight container in the refrigerator for up to 4 days.This salad is best served cold or at room temperature, so reheating is not necessary.

FAQs

Can I make this pasta salad ahead of time?

Yes, it actually tastes better after sitting for a few hours or overnight in the fridge.

Is this recipe vegan?

It can be made vegan by omitting the feta or using a dairy-free alternative.

Can I use fresh tomatoes instead of sun-dried?

Yes, but the sun-dried tomatoes add a more intense flavor.

What type of pasta works best?

Whole wheat or any short pasta like penne, rotini, or farfalle works well.

How do I keep the pasta from getting mushy?

Make sure to cook it al dente and rinse under cold water right after draining.

Can I freeze this salad?

Freezing is not recommended as it affects texture and flavor.

Is it good for meal prep?

Absolutely! It holds up well in the fridge and can be packed for lunches.

How do I make it spicier?

Add a pinch of red pepper flakes or chopped pepperoncini.

Do I need to chill it before serving?

Optional, but chilling enhances the flavor.

What can I use instead of red wine vinegar?

Apple cider vinegar or white balsamic vinegar works as a substitute.

Conclusion

Healthy Tuscan Pasta Salad is a fresh, flavorful, and wholesome dish that’s easy to make and endlessly customizable. Whether you’re serving it at a summer barbecue or prepping it for weekday lunches, it delivers bold Mediterranean flavors in every bite—without compromising on nutrition or taste.