Vegan Pasta Salad Without Mayo (Healthy)

This healthy vegan pasta salad is ready in just 25 minutes, with al-dente pasta topped with vibrant, crunchy vegetables and a creamy mayo-free dressing – perfect for picnics, potlucks and BBQs. + Vegan, WFPB, and optionally gluten-free!

Creamy, light, vibrant vegan pasta salad

As the heat rises, so does the desire to stand in a hot kitchen, as do quick and easy meals Chickpea Quinoa Salad, Mediterranean Orzo Salad, and this vegetarian pasta salad (no mayo!) is awesome. They’re easy to throw together in 30 minutes with simple ingredients, can be made ahead, customizable, and are super satisfying!

Take this healthy pasta salad recipe, for example. With a combination of fresh vegetables like cucumber, tomato and onion, along with dill pickles, in a creamy oil and mayo-free ranch-inspired dressing, this cold vegan pasta salad is creamy, tangy, crunchy, super refreshing and light to many other recipes.

This low-fat pasta salad offers the rich, creamy, and slightly tangy flavor of the traditional mayo-based version, but is made with only healthy, good-for-you ingredients like white beans and flax seeds (or soaked cashews). It tastes great, and since I made this creamy pasta salad without mayo, it travels very well – perfect for an outdoor gathering! So, let’s jump right into it.

material

Just a few simple ingredients make this whole food plant-based, protein-rich, nutrient-dense vegan pasta salad recipe.

• Pasta: Technically, any small to medium pasta shape will work, though I recommend one with plenty of nooks and crannies to trap the sauce. That is, fusilli, rotini, farfalle, penne, elbow macaroni, cavatappi, etc. Use gluten-free pasta if necessary.
• Vegetables: I use a fairly simple combination of kitchen basics, including:
  • Cucumber (low-seeded English/Persian cucumbers are best)
  • Bell peppers (I used green, but any will work – raw or roasted)
  • Onion (white or red onion to add a stronger depth)
  • Cherry tomatoes (or large tomatoes, chopped)
• Sulfa pickle: I love how the sweet, tangy flavor of pickles complements the tang in dressings and adds a bit of sweetness to a low-calorie pasta salad.
• Olives: (optional) Salty, for a bright taste. Green or black olives will work.
• Fresh Vegetables: I used fresh parsley, but fresh dill and/or chives would also work.

Healthy oil-free pasta salad dressing

• White Beans: Use white beans like cannellini beans, navy beans or great northern beans for a creamy, protein and fiber-dense base for this healthy dressing for pasta salad.
• Plant Based Milk: Use any, eg, soya milk, oat milk, cashew milk etc.
• Hulled hemp seeds: They add rich creaminess to the dressing with a subtle flavor. Alternatively use soaked cashews or sunflower seeds. Or, use two heaping tablespoons of almond, sunflower seed, or cashew butter.
• Garlic: I prefer fresh garlic cloves, although garlic powder works in a pinch.
• Dijon mustard: for tang and depth.
• Acidic ingredients: Use a combination of fresh lime/lemon juice (add lemon juice for more flavor) and white vinegar or apple cider vinegar (or a pinch of pickle juice).
• Salt and black pepper: Season to taste in this healthy pasta salad recipe.

Alternatively, you might enjoy this simple tahini sauce As another mayo-free healthy dressing for pasta salad.

Recipe variations and add-ins

• Other Vegetables: Something here might work.
  • Fried or roasted zucchini, eggplant or mushrooms
  • Baby spinach, mashed kale or arugula
  • chopped carrots
  • Marinated Artichokes
  • Avocado (sliced)
  • Broccoli (chopped)
  • Corn (frozen, canned or roasted)
• Stay red chilies: To add some heat.
• Vegan Cheese: e., crumbled vegan feta or shredded mozzarella for extra flavor/texture.

for Full ingredient list, measurements, full recipe method, and nutrition information, Read the recipe card below.

How to Make Vegan Pasta Salad

• First, cook the pasta in a large pot of salted water (or vegetable stock). Cook 1-2 minutes less than package directions state, until al dente. Then drain the water well and let it cool.

• Meanwhile, add all dressing ingredients to a high-speed blender and blend until smooth, pausing occasionally to scrape down the sides of the jug.

Taste it and adjust any ingredients to your liking. I usually add more sea salt.

• Prepare all the vegetables. To do this, wash them and cut them into similar bite-sized pieces.
• Finally, assemble the vegan pasta salad by combining all the ingredients in a large bowl/serving dish. Pour over the dressing, toss to combine, then garnish with fresh herbs and enjoy!

Storage instructions

go ahead: You can prepare both the pasta and the no-mayo pasta salad dressing 2-3 days in advance and store them separately in the refrigerator, just combining them before serving for the best texture.

shop: Once assembled, store dairy-free pasta salad in an airtight container in the refrigerator for 4-5 days. Just remember the pasta will soak up the sauce as it sits and softens, so you may need extra seasoning/lemon juice between each serving to brighten it up.

Serving advice

You can enjoy this healthy pasta salad chilled or at room temperature at your dinner table or at summer gatherings like picnics, potlucks, and BBQs. Enjoy it as a main or as a side in small portions, along with:

I like to serve it with a similarly crowd-pleasing side dish, eg Vegetarian Potato Salad, coleslawetc

FAQs

Is pasta salad healthy?

Surprisingly, it depends on what ingredients are used. For example, substituting whole grain/whole wheat or even some gluten-free pasta (such as red lentils or chickpeas) for refined white pasta will add extra fiber and nutrients.

However, generally speaking, this vegan pasta salad recipe, with its combination of fresh vegetables and a nutrient-dense, oil-free healthy dressing (perfect for weight loss), makes for a hearty, filling, low-fat pasta salad that’s packed with plant-based protein, Based on fiber, vitamins, minerals and antioxidants.

How fast does the pasta cool down?

My preferred method is to spread it across a large parchment-lined baking tray. The extra surface space will help it cool faster. Refrigerate the tray for faster results.

Recipe tips

• Cook pasta al dente: It should be slightly firm to the bite for optimal texture. It will continue to soften as it sits and may otherwise become mushy.
• Add dressing hot: It’s not necessary, but adding about ½ of the dressing while the pasta is warm increases absorption for more flavor in the actual pasta.
• To prepare the pasta salad: Save some of the dressing, so you can stir it again before serving.
• Experiment with vegetables: I’ve provided plenty of inspiration, so discover your own favorite combinations
• Leave to marinate: Once assembled, I recommend letting it sit for (at least) an hour. This allows all the flavors to blend and enhances the overall taste.

Other Vegan Salad Recipes

I would love it if you tried this healthy vegan pasta salad recipe Comment and ★★★★★ Recipe rating Down below. Also, please don’t forget Tag me in a re-creation on Instagram or Facebook with @ellavegan And #Elvegan– I love to see them.

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