Mediterranean Creamy Italian Pasta Salad
This pasta salad blends Italian flavors (creamy herbed dressing, sun-dried tomatoes, and Parmesan) with Mediterranean staples like olives, cucumbers, and chickpeas. It’s refreshing, creamy without being heavy, and full of vibrant textures.
⏱ Time
Prep: 20 minutes
Cook: 10 minutes
Total: 30 minutes
Ingredients
For the Salad:
12 oz (340 g) short pasta (fusilli, rotini , or penne)
1 cup cherry tomatoes, halved
1 small cucumber, diced
1 red bell pepper, diced
½ cup sun-dried tomatoes, chopped
½ cup Kalamata olives, pitted & sliced
½ cup chickpeas (optional for protein)
¼ cup red onion, finely sliced
½ cup crumbled feta or mini mozzarella balls
¼ cup shaved Parmesan
¼ cup fresh basil, chopped
For the Creamy Dressing:
½ cup plain Greek yogurt
¼ cup mayonnaise (or more yogurt for lighter version)
2 tbsp olive oil
2 tbsp vinegar (or lemon juice)
1 tsp Dijon mustard
2 garlic cloves, minced
1 tsp dried oregano
½ tsp dried basil
¼ tsp chili flakes (optional)
Salt & pepper, to taste
Instructions
1. Cook pasta – Boil pasta in salted water until al dente. Drain, rinse under cold water, and toss with a drizzle of olive oil to prevent sticking.
2. Make dressing – In a bowl, whisk together Greek yogurt, mayo, olive oil, vinegar, mustard, garlic, oregano, basil, salt, and pepper until creamy.
3. Combine salad – In a large bowl, add cooled pasta, tomatoes, cucumber, bell pepper, sun-dried tomatoes, olives, chickpeas, and onion.
4. Mix & coat – Pour dressing over salad and toss until evenly coated.
5. Finish – Fold in feta/mozarella, Parmesan, and fresh basil. Taste and adjust seasoning.
6. Chill – Cover and refrigerate for at least 30 minutes before serving for best flavor.
Notes & Tips
For extra Mediterranean flair: Add artichoke hearts or roasted red peppers.
Whole wheat or chickpea pasta works great for extra fiber and protein.
Keeps 3 days in the fridge—perfect for meal prep or picnics.
If making ahead, reserve some dressing to stir in just before serving.
❓ Frequently asked questions FAQ
Q: Can I make it dairy-free?
Yes—swap yogurt with a dairy-free alternative and use nutritional yeast instead of cheese.
Q: What proteins go well with this?
Grilled chicken, shrimp, or even salmon make it a full meal.
Nutrition information
Calories: ~370
Protein: 13g
Carbs: 44g
Fat: 16g
Fiber: 5g