Healthy Creamy Pasta Salad Recipe with Spinach and Feta

Pasta salads have a way of bringing people together. Whether it’s a summer picnic, a backyard barbecue, or a cozy family dinner, there’s something truly irresistible about a chilled, creamy, flavor-packed pasta salad. This Healthy Creamy Pasta Salad with Spinach and Feta takes everything you love about classic pasta salad and gives it a wholesome, refreshing upgrade. Imagine twirls of tender pasta coated in a luscious, tangy dressing, mingling with the fresh crispness of baby spinach, the juicy burst of cherry tomatoes, the briny bite of black olives, and the rich, salty crumble of feta cheese. Every forkful delivers a delightful balance of creamy, crunchy, and savory goodness.

Not only is this dish incredibly delicious, but it’s also packed with nutrients, making it a guilt-free indulgence. It’s the kind of meal that feels both satisfying and light—perfect for when you want something refreshing yet filling. The creamy Greek yogurt dressing brings a velvety texture without being too heavy, while a touch of lemon juice and Dijon mustard add just the right amount of zest. Whether you’re meal-prepping for the week, looking for a side dish that will impress at your next potluck, or simply craving a wholesome yet flavorful dish, this pasta salad is here to deliver. Best of all? It’s incredibly easy to make, requiring just a few simple steps before it’s ready to be devoured.

Why You’ll Love This Recipe

• Healthy and Nourishing: Packed with fiber-rich whole wheat pasta, leafy greens, and a protein-rich Greek yogurt dressing, this dish is as nutritious as it is delicious.
• Bursting with Flavor: The combination of creamy dressing, tangy feta, and fresh, crunchy veggies creates a mouthwatering contrast in every bite.
• Easy to Make: Simple ingredients and quick steps make this recipe a go-to option for busy weeknights and last-minute gatherings.
• Perfect for Any Occasion: Whether you’re enjoying it as a main course, a side dish, or a meal-prep staple, this pasta salad fits the bill.
• Make-Ahead Friendly: The flavors meld beautifully over time, meaning it tastes even better the next day!

Ingredients

For the Pasta Salad:

• 12 oz whole wheat or gluten-free pasta (rotini, penne, or farfalle work best for holding the dressing)
• 2 cups fresh baby spinach, roughly chopped for an even texture
• 1 cup cherry tomatoes, halved to release their juicy sweetness
• 1/2 red onion, finely sliced for a hint of sharpness
• 1/2 cup cucumber, diced for a crisp, refreshing crunch
• 1/3 cup black olives, sliced for a briny depth of flavor
• 1/2 cup crumbled feta cheese, adding a rich, tangy finish
• 1/4 cup toasted pine nuts (optional, but highly recommended for a nutty crunch!)

For the Creamy Dressing:

• 1/2 cup Greek yogurt, for a light yet creamy texture
• 1/4 cup mayonnaise (or replace with more Greek yogurt for a lighter version)
• 2 tbsp olive oil, for a smooth, luscious consistency
• 1 tbsp lemon juice, to brighten and enhance all the flavors
• 1 tsp Dijon mustard, for a slight tangy kick
• 1 garlic clove, minced, adding a punch of aromatic depth
• 1/2 tsp dried oregano, for a subtle Mediterranean flair
• 1/4 tsp salt (adjust to taste)
• 1/4 tsp black pepper, to balance the flavors

Step-by-Step Instructions

Step 1: Cook the Pasta

Bring a large pot of salted water to a rolling boil. Add the pasta and cook according to the package instructions until al dente—tender yet slightly firm to the bite. Drain and immediately rinse under cold water to halt the cooking process and keep the pasta from sticking together. Transfer it to a large mixing bowl.

Step 2: Prepare the Vegetables

While the pasta cools, chop the baby spinach, halve the cherry tomatoes, thinly slice the red onion, dice the cucumber, and slice the olives. Set them aside in separate bowls to make assembly a breeze.

Step 3: Make the Creamy Dressing

In a small bowl, whisk together the Greek yogurt, mayonnaise, olive oil, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and black pepper. Stir until the mixture is smooth, creamy, and irresistibly fragrant.

Step 4: Assemble the Salad

Add the chopped veggies, olives, and crumbled feta to the bowl with the pasta. Pour the dressing generously over the top and gently toss until everything is well coated.

Step 5: Add the Final Touches

For an extra layer of texture and flavor, sprinkle toasted pine nuts over the salad before serving. This adds a subtle crunch and a warm, nutty aroma that perfectly complements the creamy dressing.

Tips for the Best Pasta Salad

• Al Dente is Key: Overcooked pasta will become mushy once mixed with the dressing, so keep it firm to the bite.
• Cold Rinse is Essential: It stops the pasta from overcooking and helps maintain the salad’s refreshing texture.
• Let It Rest: Allowing the salad to sit in the fridge for at least 30 minutes enhances the flavors beautifully.
• Refresh Before Serving: If the salad seems dry after refrigeration, add a splash of olive oil or lemon juice to revive its creamy texture.

Creative Variations

• Add Protein: Toss in grilled chicken, shrimp, or chickpeas for a heartier meal.
• Make it Vegan: Swap feta for a plant-based cheese and use a vegan mayo alternative.
• Go Spicy: A pinch of red pepper flakes or a drizzle of hot sauce can kick things up a notch.
• Try a New Herb: Fresh basil, parsley, or dill can bring out different flavor profiles.

Serving Suggestions

Enjoy this pasta salad on its own for a light meal, pair it with grilled meats, or serve it alongside roasted vegetables for a wholesome feast. It’s also the perfect make-ahead dish for meal-prep lovers and party hosts alike.

Storage Tips

• Refrigeration: Store in an airtight container for up to 4 days.
• Refreshing Leftovers: A splash of olive oil or lemon juice will bring the flavors back to life before serving.
• Avoid Freezing: The creamy dressing won’t hold up well to freezing.

The Bottom Line:

This Healthy Creamy Pasta Salad with Spinach and Feta is the kind of dish that brings comfort, flavor, and nutrition to the table in one beautiful bowl. It’s fresh, creamy, tangy, and endlessly satisfying. Whether you’re making it for a crowd or just treating yourself to a delicious meal, this pasta salad is guaranteed to be a hit. Give it a try today, and prepare to fall in love with every creamy, savory bite!

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Also Read:

19 Best Creamy Pasta Salad Recipes to Satisfy Your Cravings