Mediterranean Pasta Salad Recipe (Simple & Fresh)

Looking for a light yet flavorful dish that’s perfect for warm weather gatherings? This Mediterranean pasta salad brings together al dente pasta, crunchy vegetables, tangy olives, and rich feta, all tossed in a bright, homemade dressing. It’s quick to prepare, can be made ahead, and works beautifully as a side dish or a refreshing main course. Whether you’re packing it for a picnic, serving it at a barbecue, or making a weeknight dinner, this pasta salad is a healthy and crowd-pleasing choice.

This content is for educational purposes only and does not replace professional dietary advice.

Why This Mediterranean Pasta Salad Recipe Works

There are plenty of pasta salads out there, but this Mediterranean version stands out because it’s:

• Quick & convenient – Ready in about 20 minutes, making it perfect for busy weeknights or last-minute potlucks.
• Packed with fresh flavor – The mix of juicy tomatoes, crunchy cucumbers, tangy feta, and savory olives delivers a refreshing balance in every bite.
• Make-ahead friendly – The flavors deepen as it chills, so it tastes even better the next day.
• Versatile & customizable – Easy to adapt with different veggies, herbs, or proteins depending on what you have on hand.
• Always a crowd-pleaser – A vibrant, colorful salad that everyone reaches for at parties, barbecues, and family dinners.

Ingredients You’ll Need

The secret to a great Mediterranean pasta salad recipe is using fresh, colorful ingredients that balance flavor and texture. Here’s what you’ll need:

Mediterranean Pasta Salad Recipe (Simple & Fresh)

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A fresh and easy Mediterranean pasta salad recipe with fusilli, cucumbers, tomatoes, spinach, olives, and feta tossed in a zesty olive oil and red wine vinegar dressing. Ready in 20 minutes and perfect for picnics, potlucks, and make-ahead lunches.

• Author: Ethan Cooper
• Prep Time: 10 mins
• Cook Time: 10 mins
• Total Time: 20 mins
• Yield: 6 servings 1x
• Category: Salad
• Method: Stovetop, Chilled
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

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8 oz fusilli (or rotini)

1 English cucumber, diced

1 pint cherry tomatoes, halved

1 cup baby spinach

1/2 red onion, thinly sliced

1/2 cup feta cheese, crumbled

1/4 cup kalamata olives, halved

1/4 cup extra-virgin olive oil

3 tbsp red wine vinegar

1 tsp Dijon mustard

1 tsp dried oregano

1 tsp dried mint

1 garlic clove, minced

1/2 tsp fine salt

1/4 tsp black pepper

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Instructions

1. Bring a large pot of salted water to a boil. Cook pasta to al dente. Drain and rinse under cold water.

2. In a large bowl, whisk olive oil, red wine vinegar, Dijon, garlic, oregano, mint, salt, and pepper.

3. Add cooled pasta, cucumber, tomatoes, spinach, red onion, feta, and olives to the bowl.

4. Toss until evenly coated. Chill 30 minutes for flavors to meld, then taste and adjust seasoning before serving.

Notes

• For extra protein, add 1 can (15 oz) chickpeas, drained and rinsed.
• Swap spinach with arugula or baby kale; add herbs like basil or parsley.
• Make the dressing up to 2 weeks ahead; shake well before using.
• Not freezer-friendly—enjoy within 3–5 days, stirring and refreshing with a splash of dressing before serving.

Nutrition

• Serving Size: 1 cup
• Calories: 292
• Sugar: 4g
• Sodium: 451mg
• Fat: 13g
• Saturated Fat: 3g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 35g
• Fiber: 3g
• Protein: 8g
• Cholesterol: 11mg

Best Pasta Types

Short, textured pasta works best because it holds onto the dressing and mixes evenly with the veggies. Great options include:

• Fusilli or rotini – classic choice for pasta salads.
• Farfalle (bow-tie pasta) – adds a fun shape and bite.
• Casarecce – a spiral-shaped pasta that clings to dressing perfectly (try it in a one-pot casarecce pasta recipe)
• Tagliolini or pappardelle – less traditional but perfect if you want a summery twist (summer tagliolini pasta recipe, pappardelle pasta guide, or pappardelle bolognese recipe).

Fresh Veggies

• Cucumbers – add a refreshing crunch.
• Cherry tomatoes – juicy and slightly sweet.
• Baby spinach – brings color and extra nutrients.
• Red onion – adds a crisp bite and a zesty edge that cuts through the richness of feta

Salty & Tangy Add-Ins

• Kalamata olives – briny and bold.
• Feta cheese – creamy, salty, and classic for Mediterranean salads.

Homemade Mediterranean Dressing

Whisk these simple pantry staples for a fresh vinaigrette:

• Extra virgin olive oil
• Red wine vinegar
• Dijon mustard
• Garlic
• Dried oregano & mint
• Salt & black pepper

Step-by-Step: How to Make Mediterranean Pasta Salad

This Mediterranean pasta salad recipe comes together in just a few simple steps:

1. Cook the Pasta Right

Fill a big pot with generously salted water and bring it to a rolling boil. Add your pasta and cook until just al dente (firm to the bite). Avoid overcooking, as pasta will soften more once dressed. Drain, then rinse under cold water to stop the cooking process and keep it from sticking together.

2. Make the Dressing First

Whisk the olive oil, red wine vinegar, Dijon mustard, garlic, oregano, mint, salt, and pepper in a large mixing bowl to create the dressing. This way, when the pasta is added, it immediately soaks up the bright flavors.

3. Add Fresh Veggies & Cheese

Toss in chopped cucumbers, halved cherry tomatoes, baby spinach, sliced red onion, feta, and olives. Chop the vegetables into uniform, bite-sized pieces for balanced flavor and an appealing look.

4. Combine & Chill

Stir in the cooled pasta and toss until every piece is well coated with the dressing. Cover the bowl and chill for at least 30 minutes to let the flavors blend into a fresher, more vibrant salad

Expert Tips for the Best Pasta Salad

Even though this Mediterranean pasta salad recipe is simple, a few smart techniques will take it from good to outstanding:

• Salt the pasta water well – Aim for 1 to 2 tablespoons of salt per gallon so the pasta absorbs flavor as it cooks. This ensures the pasta itself is flavorful.
• Stick to al dente pasta – Slightly firm pasta holds up better in salads and won’t turn mushy after chilling.
• Rinse after cooking – Unlike hot pasta dishes, rinsing is important here. It cools the pasta and removes excess starch so it won’t clump together.
• Cut veggies evenly – Uniform pieces help the dressing coat everything consistently and improve the eating experience.
• Let it chill – A short rest in the fridge (30–60 minutes) enhances the flavor and texture.

Easy Substitutions & Add-Ins

What makes this Mediterranean pasta salad so appealing is its flexibility—you can adapt it to your taste, dietary preferences, or simply whatever ingredients you have on hand

• Swap the greens – Replace baby spinach with arugula, kale, or even fresh herbs like basil or parsley for a lighter touch.
• Boost the protein – Add chickpeas, white beans, or grilled chicken to turn this salad into a hearty main course.
• Skip the dairy – Swap in vegan feta or omit the cheese entirely for a fully plant-based option
• Add more veggies – Try roasted red peppers, artichoke hearts, or sun-dried tomatoes for extra Mediterranean flair.
• Turn up the flavor – Fresh mint, basil, or parsley can brighten the salad even more. For a little spice, toss in pickled onions or sliced jalapeños.

With these simple swaps, you can enjoy a slightly different version every time you make it.

Common Mistakes to Avoid in Pasta Salad

Even a simple Mediterranean pasta salad recipe can go wrong if you overlook the details. Here are the most common pitfalls and how to avoid them:

• Overcooking the pasta – Soft pasta will fall apart once mixed with dressing. Always cook to al dente.
• Using too little dressing – Pasta absorbs liquid as it sits, so don’t be shy. Make extra dressing and add a splash before serving if needed.
• Skipping the chill time – Serving immediately means the flavors won’t have blended.Letting the salad chill briefly in the fridge really elevates the flavor and texture.
• Cutting veggies too large – Oversized chunks don’t coat well with dressing and can overwhelm each bite. Aim for uniform, bite-sized pieces.
• Forgetting to season properly – From the pasta water to the final mix, seasoning throughout ensures every bite is flavorful.

Avoiding these mistakes ensures your salad stays fresh, vibrant, and satisfying.

What to Serve with Mediterranean Pasta Salad

This Mediterranean pasta salad recipe shines on its own, but it also pairs beautifully with a variety of main dishes. Its bright flavors and fresh ingredients make it the perfect complement to grilled meats, seafood, or vegetarian favorites.

• Grilled chicken or shrimp – Brings a boost of lean protein, making the salad hearty enough to enjoy as a complete meal
• Lamb chops or beef kabobs – Bold, savory flavors balance the freshness of the salad.
• Oven-baked chicken tenders – A family-friendly pairing that works well for weeknight dinners.
• Light seafood dishes – Try baked salmon or grilled white fish for a Mediterranean-inspired plate.

This salad is perfect for summer get-togethers—barbecues, picnics, or potlucks—because it’s easy to transport and tastes great served chilled

Storage & Make-Ahead Tips

One reason this Mediterranean pasta salad recipe is such a favorite is because it stores well and can be prepped ahead. Here’s how to keep it fresh:

• Refrigeration – Keep leftovers sealed in an airtight container and refrigerate to maintain freshness. It will stay fresh for 3–5 days. Be sure to stir before serving, as the dressing may settle at the bottom.
• Make-ahead dressing – Whisk the dressing up to 2 weeks in advance and keep it refrigerated in a jar. Just shake well before using.
• Chill before serving – Refrigerate the salad for at least 30 minutes after mixing to let the flavors develop and deepen. This allows the pasta to soak up the dressing.
• Freezing? Not recommended – Pasta salads don’t freeze well because the vegetables lose texture and the dressing can separate. It’s best enjoyed fresh.

With these tips, you can prepare the salad ahead of time for stress-free entertaining or easy weekly meal prep.

Why This Salad Is a Healthy Choice

This Mediterranean pasta salad recipe isn’t just delicious—it’s also packed with nutrients inspired by the heart-healthy Mediterranean diet. Here’s why it makes a smart addition to your table:

• Rich in vegetables – Tomatoes, cucumbers, spinach, and onions provide fiber, antioxidants, and vitamins.
• Healthy fats – Extra virgin olive oil and olives add monounsaturated fats, which support heart health.
• Protein boost – Feta cheese delivers both protein and calcium, adding nutrition along with its creamy flavor. Add beans or grilled chicken for even more protein.
• Balanced carbs – Pasta provides sustained energy, especially if you opt for whole-grain varieties.
• Naturally colorful & fresh – A variety of plant-based ingredients makes each serving nutrient-dense and satisfying.

Enjoying this salad regularly is a tasty way to add more Mediterranean-inspired meals to your lifestyle.

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