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These Healthy Pasta Salads Have *All* The Crunch And Flavor

17 Pasta Salads That Are Good for YouWill Dickey

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When the weather warms up, there's only one dish on our minds: pasta salad. It's the ultimate summer potluck side and one of the best pasta recipes for serving at a backyard cookout. But if you're trying to stick to a healthy eating plan, pasta isn't always the first thing that comes to mind—especially the pasta salads that are loaded with a heavy mayo-dressing. Luckily, we've got a solution for that: healthy pasta salad recipes. (Yes, they do exist!)

This list of healthy pasta salads is summer eating done right. Whether you opt for a lightened up creamy pasta salad made with Greek yogurt dressing or veggie-packed pasta salad made with a vinegar-base, there's something for everyone. There are tons of options that pack in the protein, with tuna, chicken, and even chickpeas. Plus, all of these pasta salads can be made with whole-wheat noodles, gluten-free pasta, or alternative pastas, like chickpea pasta or lentil pasta. And, of course, you don't want to forget that fresh, healthy vegetables can turn any pasta salad into a nutritional powerhouse, as is the case with Ree Drummond's kale pasta salad. "A simply delicious pasta salad with the goodness of kale," she says. So go ahead and pick your favorite—then, serve it as a BBQ side dish or for any healthy dinner menu.

Tuna Pasta Salad

Protein is the key to keeping you feeling full for longer and the tuna in this pasta salad is a great source for it! It's also loaded with omega 3 fatty acids, which are good for heart health. To make this salad even lighter, just olive oil mayonnaise, or substitute half of the mayonnaise with Greek yogurt.

Get the Tuna Pasta Salad recipe.

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Will Dickey

Spicy Veggie Pasta Salad

This pasta salad is a celebration of veggies with fresh corn, baby bell peppers, scallions, tomatoes, and lots of herbs. It'll add a pop of color and spice to your table.

Get Ree's Spicy Veggie Pasta Salad recipe.

Ryan Liebe

Chicken Pasta Salad

The dressing for this creamy pasta salad is made with more yogurt than mayo so it has that added benefit of protein and good probiotics. It's also packed with chicken, almonds, grapes, and celery so it's hearty enough to be a meal on its own.

Get the Chicken Pasta Salad recipe.

Caitlin Bensel

Caprese Pasta Salad

Instead of a creamy dressing, this pasta salad opts for a vinegar-based dressing that's light and flavorful. You can easily swap out the pasta for any whole-grain noodle or top it off with grilled chicken for added protein.

Get the Caprese Pasta Salad recipe.

Caitlin Bensel

Greek Pasta Salad

There's nothing boring about this pasta salad! It's light and herbaceous with plenty of fresh veggies, briny olives, fragrant herbs, and creamy feta.

Get the Greek Pasta Salad recipe.

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Will Dickey

Couscous Salad

If you're looking to really keep things airy, this couscous salad is the way to go! The grain-like pasta cooks up so light and fluffy, but it still has lots of fiber to keep you full. Plus, the pomegranate seeds add an extra boost of antioxidants!

Get the Couscous Salad recipe.

Caitlin Bensel

Mediterranean Orzo Salad

This orzo pasta salad is light and fresh thanks to the tangy, lemony dressing. The chickpeas are a great source of protein (especially for vegetarians), but you can also top it off with grilled shrimp.

Get the Mediterranean Orzo Salad recipe.

Hector Manuel Sanchez

Summer Zucchini Noodle Pasta Salad

Zucchini noodles are a great alternative to pasta when you're trying to cut down on carbs. Just be sure to add in lots of flavor with your mix-ins, like smoky grilled corn, blueberries, and fresh basil.

Get the Summer Zucchini Noodle Pasta Salad recipe at Food Faith Fitness.

Food Faith Fitness

Italian Pasta Salad

This pasta salad isn't shy about adding flavorful mix-ins, like veggies, olives, herbs, and cheese. It's also made with a red wine vinegar and pesto dressing so you know it's going to have plenty of flavor.

Get the Italian Pasta Salad recipe.

Will Dickey

Kale Pasta Salad

Packed with antioxidants, vitamin C, vitamin K, and beta-carotene—it's no wonder kale is considered a nutritional powerhouse! You'll also get plenty of fiber with this dish.

Get Ree's Kale Pasta Salad recipe.

Shop Now

The Pioneer Woman

Shrimp Pasta Salad

This is a lightened-up spin on a Southern favorite that's made with whole-wheat macaroni, shrimp, peas, and fresh herbs. It pairs perfectly with the bright lemon flavor in the creamy Greek yogurt dressing.

Get the Shrimp Pasta Salad recipe at Well Plated by Erin.

Well Plated by Erin

Vegan Spinach and Sun-Dried Tomato Pasta Salad

This pasta salad uses a pantry staple for the salad dressing: sun-dried tomatoes! It's an easy way to add a burst of flavor along with the healthy spinach, veggies, and olives.

Get the Vegan Spinach and Sun-Dried Tomato Pasta Salad recipe at Baker by Nature.

Baker by Nature

Pesto Zucchini Noodle Salad

You only need 10 minutes to whip up this no-cook pasta salad! The "noodles" are made from fresh zucchini so it's gluten-free friendly, too.

Get the Pesto Zucchini Noodle Salad recipe at Marisa Moore.

Marisa Moore

Deviled Egg Pasta Salad

Two potluck favorites join forces in this fun cookout side dish. There's a lot of protein thanks to the hard boiled eggs and greek yogurt in the dressing. And the dijon, garlic, and smoked paprika give it plenty of flavor.

Get the Deviled Egg Pasta Salad recipe at Food Faith Fitness.

Food Faith Fitness

Avocado Pesto Pasta Salad

This recipe is perfect for anyone who loves a creamy pasta salad, but is trying to limit their mayo intake. The dressing is blended with fresh herbs, garlic, lemon juice, and avocado for that ultra creamy texture.

Get the Avocado Pesto Pasta Salad recipe at Minimalist Baker.

MINIMALIST BAKER

Spinach Orzo Salad

This is a pasta salad that would make Popeye proud! The spinach is a good source of iron and vitamins and the lemony basil dressing is fresh and bright.

Get the Spinach Orzo Salad recipe at The Modern Proper.

The Modern Proper

Green Goddess Tortellini Salad

This tortellini salad is incredibly versatile. You can use any combination of veggies that are in season and spinach-filled tortellini for added nutrients.

Get the Green Goddess Tortellini Salad recipe at Cookie and Kate.

Cookie and Kate

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Forget Lasagna, This Creamy Manicotti Is Your New Favorite Baked Pasta

Manicotti, a large, ridged, tubed pasta, is typically stuffed with either a ricotta or meat filling, covered in red sauce and more cheese and baked until bubbly. It's a seriously satisfying dish that hits all the comforting notes you'd expect in a baked pasta.

While the traditional version of this iconic Italian dish is one of my all-time favorites, I think I might like this flavorful, ultra-creamy chicken and spinach version even better.

Using whole-fat cottage cheese gives the filling a smoother, creamier texture with none of the graininess you sometimes find with ricotta. And, of course, adding a splash of cream to the marinara sauce dials up the level of luxuriousness.

While it's not difficult to use a small spoon to stuff the pasta tubes, I find that the job is even easier with a large plastic piping bag, like the ones you would use for cake or pastry decorating bag. I just cut a hole slightly smaller than the opening of the pasta tube and pipe the filling inside. Because the pasta shells are slightly undercooked, they aren't completely limp, which also makes them easier to fill.

Other timesaving options also can be employed in the making of this dish. There's no need to cook your own chicken, as shredded rotisserie chicken works just fine; same with store-bought marinara sauce if you don't have any homemade sauce on hand. I like to serve this cheesy baked pasta with a green salad, a bottle of Italian red wine and perhaps some garlic bread, although this dish is so hearty that you don't really need it.

Creamy Chicken and Spinach Manicotti

Serves 6.

Using cottage cheese in the filling rather than the more traditional ricotta gives this deeply satisfying stuffed pasta dish an extra creaminess. From Meredith Deeds.

1 (8 oz.) box manicotti shells (14 shells)

3 1/2 c. Marinara sauce (homemade or store-bought), warmed, divided

1/2 c. Heavy cream

2 1/2 c. Shredded mozzarella cheese, divided

2 c. Shredded cooked chicken

1 (16-oz.) container 4% cottage cheese

1 (10-oz.) pkg. Frozen chopped spinach, thawed, drained, squeezed dry

1/2 c. Shredded Parmesan cheese, plus more for garnish

1/4 c. Chopped fresh basil

1/4 tsp. Crushed red pepper flakes

2 cloves garlic, finely chopped

1 egg, slightly beaten

Preheat oven to 375 degrees. Cook manicotti in a large pot of boiling salted water for 5 to 6 minutes until almost al dente, but still slightly stiff. Transfer to a colander, rinse with cool water and drain well.

In a large measuring cup, combine 2 cups marinara sauce and cream. Set aside.

In a large bowl combine 2 cups of the mozzarella cheese, chicken, cottage cheese, spinach, Parmesan cheese, basil, pepper flakes, garlic and egg.

Spray a 9-by-13-inch (3-quart) baking dish with cooking spray. Spread 1 cup of the creamy marinara sauce in bottom of baking dish. Spoon (or use a pastry piping bag) the chicken and spinach filling into the manicotti shells and place in the baking dish. Spoon remaining 1 1/2 cups of the creamy marinara sauce over the top.

Sprinkle remaining 1/2 cup mozzarella cheese on top.

Cover tightly with foil; bake 25 minutes. Uncover; bake another 15 to 20 minutes longer or until edges of pan are bubbling. Let sit for 10 minutes. Garnish with more Parmesan and serve with the remaining marinara sauce on the side.

Meredith Deeds is a cookbook author and food writer from Edina, Minnesota

Every Pasta Dinner At Olive Garden—Ranked By Nutrition

Photos: Olive Garden, Ken Wolter / Shutterstock. Design: Eat This, Not Th

Olive Garden, a beloved Italian-themed casual dining chain, has been a staple for families since its inception in 1982. With over 900 locations nationwide, it's popular not only for its pasta dishes but also for its signature breadsticks and generous salad portions. However, while Olive Garden offers the comfort of traditional Italian flavors, it also presents nutritional complications by serving up dishes loaded with high-calorie ingredients, as well as hefty levels of carbs and sodium.

Olive Garden's pasta dishes come in massive portion sizes, resulting in high calorie counts. Plus, the plethora of creamy and cheesy sauces and toppings drive the artery-clogging saturated fat and sodium through the roof. Therefore, we've taken it upon ourselves to rank every pasta dinner from the least to the most nutritious to help you make informed choices during your visit.

To determine the ranking of the pasta dishes, we looked at:

Total calories

Saturated fat

Sodium

Carbohydrates

Below you'll find the 17 dishes at Olive Garden ranked from worst to best. Be mindful that the nutrition info is for the dish alone—without the bread, garden salad, beverage, or anything else. For pretty much all of the options, the portions are just too large so splitting a dish or saving part of it for later will help keep calories under better control.

For more on exactly what you should be eating more of, here are the 8 Healthiest Dishes To Order at Olive Garden.

17. The Unhealthiest Pasta on Olive Garden's Menu Is… the Chicken Tortelloni Alfredo

Olive Garden

Nutrition (Per dinner entrée)Calories: 1,980Fat: 131 g (Saturated fat: 76 g)Sodium: 3,720 mgCarbs: 95 g (Fiber: 5 g, Sugar: 9 g)Protein: 112 g

This "worst" pasta option at the Olive Garden is made with cheese-filled tortelloni baked in Alfredo with a blend of cheeses and toasted breadcrumbs and topped with grilled chicken. The calories for this dish alone are the amount recommended for an entire day! It provides 380% and 162% of the recommended daily max for saturated fat and sodium, respectively. It's just too much in terms of portions of each of the ingredients, especially when slathered in a creamy sauce.

RELATED: 10 Best&Worst Alfredo Sauces on Grocery Shelves, According to Dietitians

16. Chicken Alfredo

Olive Garden

Nutrition (Per dinner entrée with grilled chicken):Calories: 1,570Fat: 95 g (Saturated fat: 56 g)Sodium: 2,290 mgCarbs: 96 g (Fiber: 5 g, Sugar: 6 g)Protein: 81 g

Cream Alfredo sauce served with fettuccine pasta and topped with grilled chicken is what you'll get in this entrée. Once again, it's the creamy sauce and large portion of the pasta that just makes it unhealthy. Plus, 81 grams of protein is too much—your body maximizes protein usage at around 30 grams at a time.

15. Tour of Italy

Olive Garden

Nutrition (Per dinner entree):Calories: 1,550Fat: 97 g (Saturated fat: 50 g)Sodium: 3,220 mgCarbs: 99 g (Fiber: 7 g, Sugar: 12 g)Protein: 72 g

This dish provides three Olive Garden classics in one entrée including chicken parmesan, lasagna, and fettuccine Alfredo. With all this creamy goodness come loads of calories, 250% of the recommended daily amount of saturated fat, and 140% of the recommended daily amount of sodium. And let's not forget the over six slices of bread equivalent to the amount of carbs here.

RELATED: The #1 Unhealthiest Olive Garden Order, According to a Dietitian

14. Seafood Alfredo

Olive Garden

Nutrition (Per dinner entrée):Calories: 1,450Fat: 93 g (Saturated fat: 55 g)Sodium: 1,620 mgCarbs: 96 g (Fiber: 4 g, Sugar: 6 g)Protein: 63 g

This menu option is made with creamy Alfredo sauce tossed with fettuccine, and sautéed shrimp and scallops. Although shrimp and scallops are healthier, low-calorie options, the amount of high saturated fat ingredients used (like cream and butter) and the portion size of the pasta just make this dish over the top.

13. Ravioli Carbonara

Olive Garden

Nutrition (Per dinner entree):Calories: 1,390Fat: 104 g (Saturated fat: 63 g)Sodium: 2,660 mgCarbs: 63 g (Fiber: 3 g, Sugar: 6 g)Protein: 53 g

This cheese ravioli dish is smothered in a creamy sauce with bacon and topped with a three-cheese blend. Although the calories are lower than some other menu options, the saturated fat is 315% of the recommended daily max and the sodium is 115% of the recommended daily max.

12. Shrimp Alfredo

Olive Garden

Nutrition (Per dinner entree):Calories: 1,470Fat: 93 g (Saturated fat: 55 g)Sodium: 1,620 mgCarbs: 96 g (Fiber: 4 g, Sugar: 6 g)Protein: 63 g

This dish includes creamy Alfredo sauce tossed with fettuccine and sautéed shrimp. The Alfredo sauce, made with parmesan, cream, and butter are all ingredients that contribute to the calories, saturated fat, and sodium. The saturated fat is quite high providing 275% of the recommended daily max.

11. Chicken Marsala Fettucine

Olive Garden

Nutrition (Per dinner entree):Calories: 1,400Fat: 77 g (Saturated fat: 36 g)Sodium: 2,580 mgCarbs: 112 g (Fiber: 4 g, Sugar: 12 g)Protein: 55 g

This order is made with chicken sautéed with spinach and mushrooms in a creamy marsala mushroom sauce served over fettuccine. The calories in this one dish—without breadsticks, salad, or any sides—is 70% of the daily calorie recommendation (based on a 2,000-calorie diet). With so many calories and creamy sauce, it's not shocking that the saturated fat and sodium amounts are over the daily recommended amount.

RELATED: 20 Healthy Pasta Recipes for Weight Loss

10. Chicken and Shrimp Carbonara

Olive Garden

Nutrition (Per dinner entree):Calories: 1,379Fat: 91 g (Saturated fat: 47 g)Sodium: 2,050 mgCarbs: 75 g (Fiber: 3 g, Sugar: 10 g)Protein: 64 g

This dish consists of sautéed chicken, shrimp, and spaghetti tossed in a creamy sauce with bacon and roasted red peppers. Although it does provide several food groups, the carb portion is just too high, equivalent to five slices of bread. Plus, the saturated fat is over twice the recommended daily max.

9. Fettuccine Alfredo

Olive Garden

Nutrition (Per dinner entree):Calories: 1,310Fat: 90 g (Saturated fat: 55 g)Sodium: 1,210 mgCarbs: 95 g (Fiber: 4 g, Sugar: 5 g)Protein: 30 g

This classic dinner entrée of creamy Alfredo sauce served over fettuccine is certainly not the healthiest. With close to three times the recommended daily amount of saturated fat and 53% of the recommended daily max of sodium, ordering this dish regularly can contribute to an increased risk of heart disease.

8. Five Cheese Ziti al Forno

Olive Garden

Nutrition (Per dinner entree):Calories: 1,170Fat: 69 g (Saturated fat: 36 g)Sodium: 2,440 mgCarbs: 98 g (Fiber: 6 g, Sugar: 16 g)Protein: 46 g

This entrée is a baked blend of cheeses, pasta, and a five-cheese marinara. The calories are 59% of the daily amount (based on a 2,000-calorie diet), while the saturated fat and sodium are 180% and 106% of the recommended daily max.

7. Spaghetti&Meatballs

Olive Garden

Nutrition (Per dinner entrée with meat sauce and 3 meatballs):Calories: 1,120Fat: 62 g (Saturated fat: 27 g)Sodium: 2,110 mgCarbs: 92 g (Fiber: 7 g, Sugar: 17 g)Protein: 49 g

This dinner option is served with three meatballs over meat sauce or marinara. With the meat sauce, the calories are 56% of the recommended daily amount (based on a 2,000-calorie diet) and the saturated fat is 135% of the recommended daily max.

RELATED: I Tried 6 Frozen Meatballs&Would Only Buy One Again

6. Chicken Scampi

Olive Garden

Nutrition (Per dinner entree):Calories: 1,050Fat: 45 g (Saturated fat: 16 g)Sodium: 2,470 mgCarbs: 106 g (Fiber: 5 g, Sugar: 8 g)Protein: 49 g

Here you'll get chicken sautéed with bell peppers and red onions in a creamy scampi sauce served over angel hair pasta. A creamy sauce means out of control saturated fat and sodium, but you also get the equivalent of seven slices of bread with the amount of carbs in this dish.

5. Lasagna Classico

Olive Garden

Nutrition (Per dinner entree):Calories: 940Fat: 55 g (Saturated fat: 30 g)Sodium: 2,660 mgCarbs: 61 g (Fiber: 6 g, Sugar: 11 g)Protein: 54 g

This classic dish is made with layers of pasta, Parmesan, mozzarella, pecorino Romano and meat sauce. It's more towards the top of the list with fewer calories than many of the creamy sauce options, but it's still 150% and 86% of the recommended daily max of saturated fat and sodium, respectively.

4. Cheese Ravioli with Marinara Sauce

Olive Garden

Nutrition (Per dinner entree):Calories: 750Fat: 38 g (Saturated fat: 19 g)Sodium: 2,370 mgCarbs: 63 g (Fiber: 5 g, Sugar: 8 g)Protein: 41 g

This entrée comes with ravioli filled with cheese and topped with marinara sauce or meat sauce. Compared to the daily recommended maximums, it's still 95% and 103% for saturated fat and sodium, respectively.

3. Spaghetti with Meat Sauce

Olive Garden

Nutrition (Per dinner entree):Calories: 640Fat: 22 g (Saturated fat: 7 g)Sodium: 1,050 mgCarbs: 85 g (Fiber: 4 g, Sugar: 17 g)Protein: 26 g

Meat sauce served over spaghetti is the better option. The calories are less than most options and the saturated fat is 35% of the recommended daily max. Be mindful of what you pair with this dish if you're aiming to keep the entire meal healthy— steamed veggies and limiting the bread can help!

RELATED: 11 Best Pastas on Grocery Shelves, According to a Dietitian

2. Shrimp Scampi

Olive Garden

Nutrition (Per dinner entree):Calories: 490Fat: 18 g (Saturated fat: 7 g)Sodium: 1,120 mgCarbs: 52 g (Fiber: 4 g, Sugar: 5 g)Protein: 29 g

This classic dish is made with sautéed shrimp in garlic sauce, tossed with asparagus, tomatoes, and angel hair pasta. It's second on the better-for-you side as the calories, saturated fat, and even carbs are more reasonable than most other options.

1. The Healthiest Pasta on Olive Garden's Menu Is… the Spaghetti and Marinara

Olive Garden

Nutrition (Per dinner entree):Calories: 490Fat: 12 g (Saturated fat: 1 g)Sodium: 1,290 mgCarbs: 83 g (Fiber: 6 g, Sugar: 13 g)Protein: 15 g

This vegetarian option has a reasonable amount of calories and only 5% of the recommended daily amount of saturated fat—less than any other pasta option. The dish itself is still not balanced with 68% of the calories coming from carbs. To better balance it, order grilled chicken or veggies on the side.

This story has been updated to include new information, fact-checking, and copyedits.

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