This Healthy Cucumber Pasta Salad is a light, refreshing, and nutritious dish that’s perfect for any occasion. With the crispness of cucumbers, the heartiness of whole wheat pasta, and a zesty vinaigrette, this salad is a great balance of flavors and textures. It’s an ideal choice for a healthy lunch, side dish, or even a picnic meal. Packed with vegetables, fiber, and healthy fats, it’s a feel-good dish that’s as satisfying as it is delicious.

Why You’ll Love This Recipe

This cucumber pasta salad is incredibly easy to make, and it’s versatile enough to be adapted to your tastes. The combination of whole wheat pasta, cucumbers, and fresh herbs offers a light yet filling meal, while the homemade dressing gives it a tangy kick without being overly heavy. You can prepare it in advance and serve it chilled, making it perfect for meal prep, barbecues, or potlucks. Plus, it’s gluten-free and can easily be made vegan by omitting the cheese.

Healthy Cucumber Pasta Salad

Ingredients

8 oz whole wheat pasta (or gluten-free pasta)
1 large cucumber, diced
1/2 cup red bell pepper, finely chopped
1/4 cup red onion, thinly sliced
1/4 cup fresh parsley, chopped
2 tablespoons olive oil
2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup (optional for sweetness)
Salt and pepper to taste
1/4 cup crumbled feta cheese (optional)
1 tablespoon lemon juice (optional)

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

Cook the pasta: Cook the pasta according to package instructions. Drain and rinse with cold water to stop the cooking process. Set aside to cool.
Prepare the vegetables: While the pasta is cooking, dice the cucumber, chop the bell pepper, and thinly slice the red onion. If you’re using fresh parsley, chop it as well.
Make the dressing: In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, honey (if using), lemon juice (if using), salt, and pepper until well combined.
Combine the ingredients: In a large bowl, combine the cooled pasta, cucumbers, red bell pepper, red onion, and parsley. Pour the dressing over the salad and toss everything together until evenly coated.
Add cheese and serve: If desired, sprinkle crumbled feta cheese on top and give it one last gentle toss. Serve immediately or chill in the refrigerator for about 30 minutes before serving to allow the flavors to meld.

Servings and Timing

Servings: 4-6
Preparation time: 10 minutes
Cooking time: 10 minutes
Total time: 20 minutes

Variations

Add Protein: For a more filling meal, add grilled chicken, chickpeas, or shrimp to the salad for extra protein.
Use Other Veggies: Swap in other veggies like cherry tomatoes, olives, or spinach for a different flavor and texture.
Vegan Version: Omit the feta cheese or substitute with vegan feta for a dairy-free version.
Spicy Kick: Add a pinch of red pepper flakes or a diced jalapeño to the dressing for some heat.
Herb Variations: You can use fresh basil, dill, or mint in place of parsley for different flavor notes.

Storage/Reheating

Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, making it even more delicious the next day.
Reheating: This salad is best served cold and doesn’t need reheating. If you prefer to enjoy it warm, you can reheat the pasta and then toss everything together, but the texture may change slightly.

FAQs

1. Can I use regular pasta instead of whole wheat?

Yes, you can use regular pasta instead of whole wheat, but whole wheat pasta adds more fiber and nutrients. Gluten-free pasta is also a good option if you’re avoiding gluten.

2. Can I make this salad in advance?

Yes, this salad is perfect for meal prep. You can prepare it up to 2 days in advance and store it in the fridge. Just add the feta cheese right before serving to avoid it becoming soggy.

3. How can I make the dressing lighter?

If you prefer a lighter dressing, you can use plain Greek yogurt in place of the olive oil or reduce the amount of oil for a lighter version.

4. Can I make this salad without the vinegar?

Yes, if you prefer, you can skip the vinegar and use lemon juice for a milder tang. The mustard also adds some acidity to the dressing, so feel free to adjust the flavors to your liking.

5. Can I add nuts or seeds to this salad?

Yes! For extra crunch and nutrition, try adding sunflower seeds, almonds, or walnuts to the salad.

6. Can I use frozen cucumbers in this salad?

Fresh cucumbers work best for this recipe as they provide a nice crunch. Frozen cucumbers can become mushy when thawed, so it’s best to use fresh ones.

7. Is this salad suitable for a low-carb diet?

To make this salad low-carb, swap the pasta with zucchini noodles, cauliflower rice, or another low-carb alternative.

8. Can I use a different cheese in place of feta?

Yes, you can use goat cheese, Parmesan, or mozzarella instead of feta. Each cheese will bring a different flavor and texture to the salad.

9. Can I add more spice to the dressing?

Absolutely! You can add a little more Dijon mustard, red pepper flakes, or hot sauce to the dressing to make it spicier.

Conclusion

This Healthy Cucumber Pasta Salad is a fresh and satisfying dish that’s full of flavor and perfect for any occasion. With the crispness of cucumbers, the heartiness of pasta, and a tangy, light dressing, it’s an easy dish to prepare and customize. Whether you’re making it for a summer barbecue, a quick lunch, or a light dinner, this salad is sure to become a favorite in your recipe collection. Refreshing, nutritious, and delicious—this cucumber pasta salad has it all!

Chef MARTHA