If you’re looking for a light, nutritious, and delicious meal, look no further than this Greek yogurt pasta salad. It’s perfect for lunch, dinner, or even as a side dish at your next gathering. This recipe combines the creaminess of Greek yogurt with fresh vegetables and hearty pasta, creating a refreshing and satisfying dish.
Why Greek Yogurt?
Greek yogurt is an excellent substitute for mayonnaise or sour cream in pasta salads. It’s lower in calories and fat, higher in protein, and adds a creamy texture with a tangy flavor. Plus, it’s packed with probiotics that are great for your gut health.
Ingredients
- 8 oz whole wheat pasta (rotini or penne works well)
- 1 cup Greek yogurt (plain, non-fat or low-fat)
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/2 cup kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled
- Fresh parsley or dill for garnish
Instructions
- Cook the Pasta: Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente. Drain and rinse under cold water to cool. Set aside.
- Prepare the Dressing: In a large bowl, whisk together the Greek yogurt, olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and pepper until well combined.
- Combine Ingredients: Add the cooked pasta, cherry tomatoes, cucumber, red onion, kalamata olives, and feta cheese to the bowl with the dressing. Toss until all the ingredients are evenly coated with the dressing.
- Chill and Serve: Cover and refrigerate the pasta salad for at least 30 minutes to allow the flavors to meld. Before serving, give it a good stir and garnish with fresh parsley or dill.
Tips for the Perfect Pasta Salad
- Use Whole Wheat Pasta: Whole wheat pasta adds more fiber and nutrients to your salad.
- Fresh Vegetables: Always use fresh, crisp vegetables for the best flavor and texture.
- Chill Before Serving: Allowing the salad to chill helps the flavors meld together.
- Customize Your Salad: Feel free to add other ingredients like bell peppers, spinach, or grilled chicken to make it your own.
Health Benefits of Greek Yogurt Pasta Salad
- High in Protein: Greek yogurt is a great source of protein, which helps keep you full and satisfied.
- Low in Fat: This salad is lower in fat compared to traditional pasta salads that use mayonnaise.
- Rich in Probiotics: Greek yogurt contains probiotics that promote a healthy digestive system.
- Packed with Vegetables: This recipe includes a variety of fresh vegetables, providing essential vitamins and minerals.
Conclusion
This Greek yogurt pasta salad is a refreshing and healthy option that’s perfect for any meal. It’s easy to make, customizable, and packed with flavor and nutrients. Give it a try and enjoy a delicious, guilt-free pasta salad that’s sure to become a favorite in your household.
