I’m excited to share my Healthy Pasta Salad with sun dried tomatoes, olives, goat cheese and bean pasta, perfect for a crowd and just right for weekday meal plans.

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I can’t resist making this Healthy Mediterranean Pasta Salad when friends swing by or when I need lunches ready for the week. I like to use bean or lentil pasta for extra heft and the chew of sun dried tomatoes gives the whole bowl sudden brightness.

It’s not the Pinterest perfect kind of thing, its rough around the edges but full of flavor, exactly the sort of Salad Pasta I bring to potlucks. It sits comfortably among Mediterranean Pasta Salads I’ve adored, and somehow keeps getting better after a few hours in the fridge so you actually want leftovers.

Ingredients

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Bean or lentil pasta, packs protein and fiber, keeps you full longer.
Cherry tomatoes, juicy and sweet, add vitamin C and bright acidity to salad.
Sun dried tomatoes, intense concentrated tomato flavor, give salty sweet tang and umami.
Kalamata olives, briny and rich, boost healthy fats and Mediterranean flavor.
Extra virgin olive oil, good monounsaturated fats, heart friendly and carries flavors well.
Goat cheese, tangy creamy protein, adds richness but watch sodium if youre counting salt.
Cucumber, crisp hydration and low calories, freshens the salad and balances heavier bites.

Ingredient Quantities

12 oz (340 g) bean or lentil pasta (dry)

1 pint cherry tomatoes halved

1/2 cup sun dried tomatoes packed in oil, chopped

3/4 cup Kalamata olives, pitted and halved

1 medium cucumber, diced

1/2 small red onion, thinly sliced

4 oz (115 g) goat cheese, crumbled

1/3 cup extra virgin olive oil

2 tbsp red wine vinegar

1 tbsp fresh lemon juice

1 tsp Dijon mustard

1 clove garlic, minced

1/4 cup fresh parsley, chopped

1/4 cup fresh basil, chopped

1 tsp dried oregano

3/4 tsp kosher salt

1/2 tsp freshly ground black pepper

2 tbsp capers optional

2 cups baby spinach or arugula optional

pinch crushed red pepper flakes optional

How to Make this

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1. Bring a large pot of salted water to a boil and cook the 12 oz bean or lentil pasta to al dente according to package directions — don’t overcook it, it’s nicer with a little bite. Reserve about 1/4 cup of the starchy cooking water, drain and rinse under cold water to stop cooking; toss with a tiny drizzle of olive oil so it won’t stick.

2. While the pasta cooks prep everything else: halve the cherry tomatoes, chop the sun dried tomatoes (drain a bit of the oil but keep some for flavor), pit and halve the Kalamata olives, dice the cucumber, thinly slice the red onion, crumble the goat cheese, chop parsley and basil.

3. Make the dressing: whisk together 1/3 cup extra virgin olive oil, 2 tbsp red wine vinegar, 1 tbsp fresh lemon juice, 1 tsp Dijon mustard, 1 minced garlic clove, 1 tsp dried oregano, 3/4 tsp kosher salt and 1/2 tsp black pepper. Add a pinch of crushed red pepper flakes if you want heat. Taste and tweak now, it makes a big difference.

4. In a large bowl combine the cooled pasta, cherry tomatoes, sun dried tomatoes, olives, cucumber, red onion and capers if using. If you’re using baby spinach or arugula add it now for a lightly wilted result or wait until the end for crisp greens.

5. Pour the dressing over the salad and toss well. If the dressing seems too thick or the salad is dry add a splash of the reserved pasta water to loosen it and help the dressing cling.

6. Fold in the crumbled goat cheese gently so you keep some nice chunks, then add the chopped parsley and basil and give one more gentle toss.

7. Taste and adjust seasoning with more salt, pepper or lemon juice. If you want more zip add extra red pepper flakes or a little more vinegar.

8. Chill the salad at least 20 to 30 minutes so the flavors meld, or serve right away if you’re impatient. If you added spinach/arugula earlier it will be wilted a bit; add fresh greens just before serving for maximum crunch.

9. Before serving toss again, top with any extra goat cheese or herbs you like, and serve cold or at room temperature. Keeps well in the fridge for 3 to 4 days.

Equipment Needed

1. Large pot for boiling the pasta
2. Colander or fine mesh strainer to drain and rinse the pasta
3. Large mixing bowl to toss everything together
4. Cutting board for chopping tomatoes, cucumber, herbs etc
5. Chef’s knife, sharp is better even if you dont always sharpen it
6. Measuring cups and spoons for the oil, vinegar, lemon and seasonings
7. Small bowl and a whisk or a jar with a lid so you can shake the dressing (easy hack)
8. Tongs or a big wooden spoon / salad servers to toss and serve

FAQ

Q: How long will this pasta salad keep in the fridge? A: Store in an airtight container for 3 to 4 days. It's best eaten within 24 to 48 hours for brightest flavors and firmer veggies. If you want peak texture, add the goat cheese and fresh greens just before serving.

Q: Can I make this vegan or dairy free? A: Yes. Swap the goat cheese for a vegan feta or crumbled tofu, and double-check your sun dried tomatoes are oil only with no hidden dairy. The dressing is already vegan friendly.

Q: Do I have to use bean or lentil pasta? A: No, regular durum or whole wheat pasta works fine. Bean/lentil pasta adds protein but cooks faster and can get mushy if overcooked, so watch cooking time and rinse well.

Q: How do I stop the salad from getting soggy? A: Cook pasta al dente, rinse under cold water and drain very well. Dont overdress right away; toss with most of the dressing but hold back a little to refresh later. Add cucumbers, tomatoes and greens just before serving.

Q: Can I make this ahead or freeze it? A: You can make it a day ahead, but freezing is a bad idea. Freezing ruins the veggies and goat cheese texture. If making ahead, keep delicate ingredients separate and add them when you serve.

Q: It's too salty from the olives and sun dried tomatoes, how do I fix it? A: Rinse the olives or reduce their amount, rinse capers if using, and cut back on added salt. Add more cucumber, spinach or cooked pasta to dilute the salt, and a squeeze of lemon to brighten the flavor.

Healthy Mediterranean Pasta Salad Recipe Substitutions and Variations

12 oz (340 g) bean or lentil pasta -> whole wheat or regular semolina pasta, or gluten-free brown rice/quinoa pasta. Whole wheat gives a nuttier bite, gluten-free ones may need different cook times, dont forget to check the package.
4 oz (115 g) goat cheese -> crumbled feta, ricotta salata, or seasoned crumbled firm tofu for a vegan option. Feta is saltier/tangier so use a little less; tofu needs a squeeze of lemon and salt.
3/4 cup Kalamata olives -> Castelvetrano or green olives, or 2 tbsp capers for extra brine. Green olives are milder, capers give small bursts of flavor so use sparingly.
1/2 cup sun dried tomatoes packed in oil -> roasted red peppers, jarred marinated tomatoes, or extra fresh cherry tomatoes plus a drizzle of olive oil. If using dry-packed sun dried tomatoes rehydrate them in warm water or oil first.

Pro Tips

1. Rinse the cooked pasta and toss it with a tiny drizzle of olive oil right away so it wont clump. Save about a quarter cup of the starchy cooking water and add it a splash at a time if the salad feels dry, it helps the dressing cling and makes everything silkier.

2. Drain the sun dried tomatoes but keep a little of their oil for the dressing, that oil is super flavorful. Chop the tomatoes small so the flavor spreads, but crumble the goat cheese in bigger chunks and fold it in gently so you still get creamy pockets.

3. Take the bite out of the red onion by soaking the slices in cold water for 5 to 10 minutes, or quick pickle them in a little vinegar for 10 minutes if you want brightness. Dont season heavily at first since the olives, capers and sun dried tomatoes are salty already.

4. If youre prepping ahead keep the greens separate and add them just before serving so they stay crisp. Also chill the dressed salad at least 20 to 30 minutes for the flavors to meld, but bring it to room temp for 10 minutes before serving so the olive oil isnt too stiff.

Healthy Mediterranean Pasta Salad Recipe

Recipe by Francis Mead

0.0 from 0 votes

I’m excited to share my Healthy Pasta Salad with sun dried tomatoes, olives, goat cheese and bean pasta, perfect for a crowd and just right for weekday meal plans.

Servings

servings

Calories

473

kcal

Equipment: 1. Large pot for boiling the pasta
2. Colander or fine mesh strainer to drain and rinse the pasta
3. Large mixing bowl to toss everything together
4. Cutting board for chopping tomatoes, cucumber, herbs etc
5. Chef’s knife, sharp is better even if you dont always sharpen it
6. Measuring cups and spoons for the oil, vinegar, lemon and seasonings
7. Small bowl and a whisk or a jar with a lid so you can shake the dressing (easy hack)
8. Tongs or a big wooden spoon / salad servers to toss and serve

Ingredients

12 oz (340 g) bean or lentil pasta (dry)
1 pint cherry tomatoes halved
1/2 cup sun dried tomatoes packed in oil, chopped
3/4 cup Kalamata olives, pitted and halved
1 medium cucumber, diced
1/2 small red onion, thinly sliced
4 oz (115 g) goat cheese, crumbled
1/3 cup extra virgin olive oil
2 tbsp red wine vinegar
1 tbsp fresh lemon juice
1 tsp Dijon mustard
1 clove garlic, minced
1/4 cup fresh parsley, chopped
1/4 cup fresh basil, chopped
1 tsp dried oregano
3/4 tsp kosher salt
1/2 tsp freshly ground black pepper
2 tbsp capers optional
2 cups baby spinach or arugula optional
pinch crushed red pepper flakes optional

Directions

Bring a large pot of salted water to a boil and cook the 12 oz bean or lentil pasta to al dente according to package directions — don’t overcook it, it’s nicer with a little bite. Reserve about 1/4 cup of the starchy cooking water, drain and rinse under cold water to stop cooking; toss with a tiny drizzle of olive oil so it won’t stick.
While the pasta cooks prep everything else: halve the cherry tomatoes, chop the sun dried tomatoes (drain a bit of the oil but keep some for flavor), pit and halve the Kalamata olives, dice the cucumber, thinly slice the red onion, crumble the goat cheese, chop parsley and basil.
Make the dressing: whisk together 1/3 cup extra virgin olive oil, 2 tbsp red wine vinegar, 1 tbsp fresh lemon juice, 1 tsp Dijon mustard, 1 minced garlic clove, 1 tsp dried oregano, 3/4 tsp kosher salt and 1/2 tsp black pepper. Add a pinch of crushed red pepper flakes if you want heat. Taste and tweak now, it makes a big difference.
In a large bowl combine the cooled pasta, cherry tomatoes, sun dried tomatoes, olives, cucumber, red onion and capers if using. If you’re using baby spinach or arugula add it now for a lightly wilted result or wait until the end for crisp greens.
Pour the dressing over the salad and toss well. If the dressing seems too thick or the salad is dry add a splash of the reserved pasta water to loosen it and help the dressing cling.
Fold in the crumbled goat cheese gently so you keep some nice chunks, then add the chopped parsley and basil and give one more gentle toss.
Taste and adjust seasoning with more salt, pepper or lemon juice. If you want more zip add extra red pepper flakes or a little more vinegar.
Chill the salad at least 20 to 30 minutes so the flavors meld, or serve right away if you’re impatient. If you added spinach/arugula earlier it will be wilted a bit; add fresh greens just before serving for maximum crunch.
Before serving toss again, top with any extra goat cheese or herbs you like, and serve cold or at room temperature. Keeps well in the fridge for 3 to 4 days.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.