Mediterranean Creamy Pasta Salad With Crunchy Vegetables

A refreshing, creamy, and colorful Mediterranean-style salad that brings together tender pasta, crisp vegetables, tangy feta, and a rich, zesty dressing. It’s simple, satisfying, and perfect for warm days, picnics, or make-ahead lunches.

Time

Prep Time: 20 minutes

Cook Time: 10 minutes

Total Time: 30 minutes

Salad Ingredients

Pasta (rotini, fusilli, or other small shapes)

Cherry or grape tomatoes, halved

Cucumber, diced

Red or yellow bell peppers, chopped

Peas

Red onion, diced or sliced

Black or Kalamata olives, sliced

Feta cheese, crumbled

Fresh parsley, chopped

Pumpkin seeds or other nuts (optional)

Arugula or spinach (optional)

Dressing Ingredients

Mayonnaise, sour cream, or Greek yogurt

Lemon juice or red wine vinegar

Olive oil

Garlic, minced or powdered

Dried oregano

Salt and black pepper to taste

Instructions

Cook the pasta:
Bring a large pot of salted water to a boil. Cook the pasta until al dente according to package directions. Drain and rinse under cold water to cool.

Prepare the dressing:
In a bowl, whisk together mayonnaise (or sour cream or Greek yogurt), lemon juice or vinegar, olive oil, garlic, oregano, salt, and black pepper until smooth and creamy.

Assemble the salad:
In a large mixing bowl, combine the cooled pasta, tomatoes, cucumber, bell peppers, peas, red onion, olives, parsley, and optional arugula or spinach.

Add the dressing:
Pour the dressing over the salad and toss until everything is evenly coated.

Finish and serve:
Gently fold in the crumbled feta and optional pumpkin seeds or nuts. Chill for 30 minutes before serving for best flavor.

Tips & Variations

Pasta Choices:
Use short pasta shapes like rotini, fusilli, or penne. Their twists and ridges hold the creamy dressing well. Avoid overcooking—slightly firm (al dente) pasta gives the salad better texture.

Cooling the Pasta:
Rinse the pasta with cold water right after draining to stop the cooking process and prevent sticking. Toss with a drizzle of olive oil if it sits for a while before mixing.

Dressing Balance:
If using Greek yogurt, add a bit more olive oil or a splash of water for a smoother texture. For a tangier taste, use more lemon juice or vinegar. If you prefer a richer flavor, go with mayonnaise or a half mayo–half yogurt mix.

Vegetables:
Use fresh, crisp veggies. Cherry tomatoes and cucumber add juiciness, while bell peppers give crunch and sweetness. You can also include shredded carrots or blanched broccoli for variety.

Feta and Olives:
Choose a creamy feta and real Kalamata olives for authentic Mediterranean flavor. You can substitute with mozzarella pearls or goat cheese for a different twist.

Add Protein:
Turn this salad into a meal by adding grilled chicken, shrimp, canned tuna, chickpeas, or boiled eggs.

Crunch Factor:
Pumpkin seeds, sunflower seeds, or chopped almonds add a great crunch. Toast them lightly before adding for extra flavor.

Fresh Greens:
Mix in arugula or baby spinach just before serving to keep them crisp. Don’t add greens too early or they’ll wilt.

Make-Ahead Tip:
Prepare the pasta, dressing, and chopped veggies separately. Combine just before serving to keep the salad fresh.

Flavor Boosters:
Add a touch of Dijon mustard or a pinch of smoked paprika to the dressing for more depth. Fresh herbs like dill, mint, or basil also lift the flavor beautifully.

Q&A

Q: Can I make this salad ahead of time?
Yes. You can make it up to a day in advance. Keep the dressing separate and toss it with the salad just before serving to maintain the crunch of the vegetables.

Q: What’s the best way to store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Stir before serving and add a drizzle of olive oil or lemon juice if the pasta absorbs some of the dressing.

Q: Can I make it lighter?
Definitely. Use Greek yogurt instead of mayonnaise or sour cream, and reduce the olive oil slightly. It will still be creamy but lower in fat.

Q: Can I make this vegan?
Yes. Use vegan mayo or a cashew-based dressing and skip the feta or replace it with a dairy-free cheese alternative.

Q: What other herbs can I use?
Fresh dill, basil, mint, or chives all work well with this salad and add bright, aromatic notes.

Nutrition

(per serving, about 6 servings)

Calories: ~310

Protein: 9g

Carbohydrates: 34g

Fat: 15g

Fiber: 3g

Sugar: 5g

Sodium: ~320mg

(Values may vary depending on ingredients and dressing used.)

Conclusion

This Mediterranean Creamy Pasta Salad with Crunchy Vegetables is the perfect mix of creamy, tangy, and fresh. The colorful vegetables bring texture and brightness, while the dressing ties everything together with Mediterranean flair. It’s quick to make, easy to customize, and versatile enough to serve as a side or a light main dish. Chill it before serving, and you’ve got a dish that’s as satisfying as it is refreshing.