Italian Pasta Salad
Tis the season for BBQs, potlucks, lake weekends, camping, and all the foods that go with summer. I used to love that classic pasta salad that was at every party in the summertime. The one with rotini noodles, pepperoni, broccoli, carrots, parm, and that italian dressing and seasonings. This recipe is a take on that classic summerdish but made better for you. You might be asking, “what’s so wrong with the original recipe? There’s veggies in it.” Let me break it down for you and explain why I chose healthier swaps for the ingredients.
Which Noodles are Best?
Pasta noodles today are made with semolina or durum wheat. These are not inherently bad, but the pesticides sprayed on the crops can still reside in the noodles. Opt for an organic, vegetable, or bean option when possible. I have recently found Cybelle’s brand and it’s all I buy now. Their products are naturally gluten free because they are made from cauliflower, lentils, parsnips, beets, broccoli, and other vegetables. I love the flavor and the plant protein and fiber they add to meals. They provide the nostalgia of my childhood (I would only eat buttered noodles for many years) without feeling full and wieghed down by the empty calories. If you’d like to keep the recipe low carb, skip the noodles and add additional vegetables. Another option would be to use chickpeas or white beans in place of the noodles for a whole foods option.
Vegetable and Protein Options
For the vegetables in the recipe, I added 1/2 cup each of cauliflower, broccoli, carrot, cherry tomato, cucumber and a 1/4 cup diced red onion. I love recipes that are full of vegetables so I cut back on the pasta portion and replaced it with additional veggies. You could also add black olives, red peppers or any other vegetable you love.
Since my pasta has a good amount of protein and I wanted to focus on the vegetables in the recipe, I skipped the pepperoni this time. However, it would make a delicious add-in! I may even add it later. Stick with uncured pepperoni and look for turkey pepperoni for a leaner, higher protein option. I recommend Applegate Farms when looking for quality deli meats. For a vegan option, use a plant protien-packed pasta like pea or chickpea noodles or add in chickpeas or white beans.
Feta provides the best flavor with the vegetables in this salad. It gives it a light meditterean feel. Parmesan or goat cheese would also work. Skip the cheese for a dairy-free option!
Truth Bomb about Store Bought Salad Dressings
I won’t name brands, but most store bought dressings you find at your local grocery store contain soybean oil or canola oil as their base. Not only are these oils inflammatory, they can lead to significant health issues if consumed regularly. I encourage you to always read the back of the bottle before purchasing. Look for olive or avocado oil in the first few ingredients. These oils are a much better, healthier option. Better yet, make your own dressings. Most dressings take 5 minutes or less and taste way better than anything you can find in store. You could make your own italian dressing with red wine vinegar, olive oil, italian seasoning, salt and pepper. For convenience, I used Primal Kitchen Zesty Italian Dressing. I only buy Primal Kitchen brand when buying storebought dressings because they contain good-for-me ingredients I can trust. You can find this awesome brand at most grocery stores now, on Thrive Market, Amazon, or use the code JOYFULLYFED at checkout on their website for a discount!
Storage and Meal-Prep
This recipes makes a great meal-prep option for light lunches. After combining all ingredients, I’d reccommend letting it marinate in the refridgerator overnight. It makes the flavors so much better! Store in air-tight glass containers. This recipe makes 4-5 side dish servings or 2-3 meal servings.
Comment below and let me know how much you love this easy, healthy, and delicous recipe!
Italian Pasta Salad
Equipment
- small pot
- cutting board
- chopping knife
- measuring cups/spoons
- spatula or wooden spoon
Ingredients
- 3 cups pasta of choice omit for low-carb option, see notes for ideas
- ½ cup broccoli, chopped
- ½ cup cauliflower, chopped
- ½ cup cherry tomatoes, sliced
- ½ cup cucumbers, sliced and quartered
- ⅓-½ cup crumbled feta omit for dairy-free/vegan option
- ½ cup Primal Kitchen Zesty Italian Dressing or homeade dressing
- 5 turns fresh cracked salt and pepper
- ¾ cup chopped uncured turkey or pork/beef pepperoni omit for vegan option
- 2 tbsp italian seasoning
Instructions
- Boil noodles according to direction on the package. While noodles are cooking, chop vegetables and set aside.
- Once noodles are al dente, drain and rinse.
- In a mixing bowl, combine noodles and vegetables. Stir to combine.
- Add feta, dressing, pepperoni, and seasonings. Gently stiry again to evenly coat all ingredients.
- Add additional seasonings to taste if desired. Let salad marinate in the fridge overnight or for a day to maximize flavor. Can be served immediately if needed. Store in the fridge for 3-4 days. Enjoy!