Cheese Pasta Salad
A vibrant and refreshing pasta salad perfect for a light lunch. Tender whole wheat pasta, crisp cucumber, juicy tomatoes, and sharp red onion are tossed with tangy feta cheese in a zesty lemon-herb vinaigrette. It's simple, healthy, and ready in under 30 minutes.
For 4 servings
4 steps. 10 minutes total.
- 1
Step 1
- a.Cook the pasta
- b.Bring a large pot of water to a rolling boil. Add 1 tablespoon of salt.
- c.Add the whole wheat rotini and cook according to package directions until al dente, about 8-10 minutes.
- d.Drain the pasta well and immediately rinse under cold running water. This stops the cooking and prevents clumping.
- 2
Step 2
- a.Prepare the salad ingredients
- b.While the pasta cooks, prepare the vegetables.
- c.In a large salad bowl, combine the halved cherry tomatoes, diced cucumber, and thinly sliced red onion.
- d.Gently crumble the feta cheese and add it to the bowl.
- 3
Step 3
- a.Make the vinaigrette
- b.In a small bowl or a jar with a lid, combine the extra virgin olive oil, fresh lemon juice, minced garlic, and chopped fresh parsley.
- c.Add 1/2 teaspoon of salt and 1/2 teaspoon of black pepper.
- d.Whisk vigorously or shake the jar until the dressing is well combined and emulsified.
- 4
Step 4
- a.Combine and serve
- b.Add the cooled pasta to the large bowl with the vegetables and feta.
- c.Pour the vinaigrette over the salad.
- d.Toss everything together gently until all ingredients are evenly coated.
- e.Serve immediately, or chill for 30 minutes to let the flavors meld.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcook the pasta. Al dente pasta holds its shape much better and won't become mushy in the salad.
- 2Rinsing the pasta in cold water is key. It stops the cooking process and removes excess starch, preventing clumps.
- 3For the best flavor, let the salad marinate for at least 30 minutes before serving. This allows the pasta and veggies to absorb the dressing.
- 4Feel free to add other vegetables like bell peppers, olives, or artichoke hearts for more flavor and texture.
- 5If making ahead, store the dressing separately and toss just before serving to keep the vegetables crisp.
- 6For a milder onion flavor, you can soak the sliced red onion in cold water for 10 minutes, then drain well before adding to the salad.
Adapt it for your goals.
Gluten free
Use your favorite gluten-free pasta, such as one made from corn, rice, or chickpeas. Cook according to package directions.
veganVegan
Replace the feta cheese with a plant-based feta alternative or use 1/2 cup of chickpeas for a protein boost.
high proteinHigh protein
Add a can of drained and rinsed chickpeas or some grilled chicken breast to make the salad more filling.
kid friendlyKid friendly
Use a fun pasta shape like bow ties or shells. You can also dice the vegetables smaller and use a milder cheese like mozzarella pearls instead of feta.
Why this is on our healthy list.
Rich in Fiber
Whole wheat pasta and fresh vegetables provide a good source of dietary fiber, which aids digestion and helps you feel full longer.
Source of Healthy Fats
The dressing is made with extra virgin olive oil, which is rich in monounsaturated fats that are beneficial for heart health.
Packed with Vitamins
Cherry tomatoes, cucumber, and parsley are excellent sources of vitamins like Vitamin C and K, as well as antioxidants.
Frequently asked questions
Yes, this version is quite healthy. It uses whole wheat pasta for fiber, plenty of fresh vegetables for vitamins, and a light, olive oil-based dressing. Feta cheese is used in moderation, providing flavor without excessive calories.