Vegan Pasta Salad Without Mayo Healthy

Creamy, Light, Vibrant Vegan Pasta Salad

As the heat increases and my desire to stand in a warm kitchen decreases, quick and easy meals like chickpea quinoa salad, Mediterranean orzo salad, and this vegan pasta salad (no mayo!) are great. They’re easy to throw together in under 30 minutes with simple ingredients, can be made ahead, are customizable, and super satisfying! Take this healthy pasta salad recipe, for example. With a combination of fresh veggies like cucumber, tomatoes, and onion, 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 lightened up over many other recipes. This low-fat pasta salad provides the rich, creamy, and slightly tangy flavors of a traditionally mayo-based version but is made with only wholesome, good-for-you ingredients like white beans and hemp seeds (or soaked cashews). It tastes great, and because I’ve made this creamy pasta salad without mayo, it travels well, too—perfect for outdoor gatherings! So, let’s jump right in.

The Ingredients

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 highly recommend one that has lots of nooks and crannies for the sauce to cling. I.e., 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-seed English/ Persian cucumbers are best) Bell pepper (I used green, but any will work – raw or roasted) Onion (white or red onion to add a robust depth) Cherry tomatoes (or large tomatoes, diced) Dill pickles: I love how the sweet, tangy flavor of the pickles complements the tang in the dressing and adds some sweetness to the low-calorie pasta salad. Olives: (Optional) For salty, briny flavor. Green or black olives will work. Fresh herbs: I used fresh parsley, but fresh dill and/or chives will work too.

The Healthy Oil-Free Pasta Salad Dressing

White beans: Use a can of white beans like cannellini beans, navy beans, or Great Northern beans for a creamy, protein and fiber-dense base to this healthy dressing for pasta salad. Plant-based milk: Use any, i.e., soy milk, oat milk, cashew milk, etc. Hulled hemp seeds: These add rich creaminess to the dressing with a subtle flavor. Use soaked cashews or sunflower seeds as an alternative. OR, use two heaped tablespoons of almond, sunflower seed, or cashew butter. Garlic: I prefer fresh garlic cloves, though garlic powder works in a pinch. Dijon mustard: For tang and depth. Acidic ingredients: Use a combination of fresh lime/lemon juice (add lemon zest for even more flavor) and white vinegar or apple cider vinegar (or pickle juice in a pinch) for a full-bodied tanginess. Salt & black pepper: To season this healthy pasta salad recipe to taste.

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

Recipe Variations and Add-Ins

Other vegetables: Here are just a few that may work. Roasted or grilled zucchini, eggplant, or mushrooms Baby spinach, massaged kale, or arugula Shredded carrot Marinated artichoke Avocado (diced) Broccoli (shredded) Corn (Frozen, canned, or grilled) Red pepper flakes: To add some heat. Vegan cheese: e., crumbly vegan feta or chopped mozzarella for extra flavor/ texture.

For the full ingredients list, measurements, complete recipe method, and nutritional 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 it for 1-2 minutes less than the package instructions state, until al dente. Then drain it well and leave it to cool.

Meanwhile, add all the 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 of the elements to your liking. I usually add more sea salt.

Prepare all the vegetables. To do so, rinse and dice 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

Make ahead: You could prepare both the pasta and the no-mayo pasta salad dressing 2-3 days in advance and store them separately in the refrigerator, assembling only just before serving for optimal texture. Store: Once assembled, store the dairy-free pasta salad in an airtight container in the fridge for 4-5 days. Just note the pasta will continue to soak up the sauce as it sits and softens, so you may require additional seasoning/lemon juice between each serving to brighten it up.

Serving Suggestions

You can enjoy this healthy pasta salad chilled or at room temperature either on your dinner table or at summery gatherings like picnics, potlucks, and BBQs. Enjoy It as a main or in smaller portions as a side, alongside:

Garlic bread or breadsticks Bruschetta (or crostini) A leafy green salad Vegan protein—like kabobs, gyros, tofu steaks, burgers, hotdogs, etc. Roasted/ grilled cauliflower steaks, mushrooms, eggplant, zucchini, etc. A side of soup or gazpacho

I also like to serve it with similarly crowd-pleasing side dishes, like vegan potato salad, coleslaw, etc.

Is pasta salad healthy?

Unsurprisingly, this depends on what ingredients are used. For example, using whole grain/ whole wheat or even some gluten-free pasta (like red lentil or chickpea) instead of refined white pasta will add extra fiber and nutrients. However, generally speaking, this vegan pasta salad recipe, with its combination of fresh vegetables and nutrient-dense, oil-free healthy dressing (perfect for weight loss), makes for a hearty, filling, low-fat pasta salad loaded with plant-based protein, fiber, vitamins, minerals, and antioxidants.

How to cool pasta down quickly?

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

Recipe Tips

Cook the pasta al dente: It should be slightly firm to the bite for the best texture. It will continue to soften as it sits and may become mushy otherwise. Add the dressing warm: This isn’t necessary, but adding about ½ of the dressing while the pasta is still warm increases absorption for more flavor in the actual pasta. For meal prep pasta salad: Reserve some of the dressing, so you can stir it back in before serving. Experiment with vegetables: I’ve provided plenty of inspiration, so discover your own favorite combinations. Leave it to marinate: Once assembled, I highly recommend leaving it to sit for (at least) an hour. This allows the flavors to all meld and enhances the overall flavor.

Other Vegan Salad Recipes

Mexican Avocado Salad Lentil Salad with Tahini Dressing Keto Coleslaw (No Mayo) Lebanese Fattoush Salad Buddha Bowl with Chickpeas Brown Rice Salad Thai Glass Noodle Salad Moroccan Couscous Salad Creamy Potato Salad German Cucumber Salad

If you try this healthy vegan pasta salad recipe, I’d love a comment and ★★★★★ recipe rating below. Also, please don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan and #elavegan—I love seeing them.