Summer Pasta Salad with Arugula

Pasta Salad can be the healthy difference

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Summer Pasta Salad with Arugula isn’t just a picnic side dish—it can be a satisfying, nourishing, and even health-conscious staple in your weekly rotation. Despite its reputation as a calorie-laden indulgence, it can offer flexibility, fiber, flavor, and a perfect base for experimenting with fresh, seasonal ingredients.

Making sure your next summery pasta salad is veggie-forward really can make all the difference.

Why pasta salad deserves a place in your rotation

At first glance, pasta salad might not scream “health food.” But with the right ingredients and techniques, it can be:

• High in fiber
• Packed with veggies
• A source of resistant starch (great for gut health)
• An easy meal prep staple
• Customizable for dietary needs (gluten-free, vegetarian, dairy-free, etc.)
• Quick to make and portable for lunches or potlucks

Plus, it’s endlessly adaptable. Once you master a few base formulas, you’ll never get bored.

The nutritional benefits of summery pasta salad

1. It’s a Vegetable Delivery System

The best pasta salads are veggie-forward. Adding raw, roasted, or blanched vegetables like broccoli, zucchini, cherry tomatoes, kale, or spinach boosts vitamins, antioxidants, and fiber.

2. It Can Be Balanced

When built right, pasta salad offers complex carbs (pasta), protein (cheese, beans, eggs, or meat), and healthy fats (olive oil, avocado, nuts). This macro balance can keep you fuller, longer.

3. It Encourages Mindful Eating

Because pasta salads are often served cold or at room temp, they’re easier to eat slowly. Mindful eating aids digestion and can prevent overeating.

4. It Can Support Gut Health (thanks to Resistant Starch)

Resistant starch is a type of carbohydrate that resists digestion in the small intestine and feeds your gut bacteria instead. One easy way to boost resistant starch? Cook and cool your pasta.

Cooling pasta after boiling transforms some of its starches into resistant starch. This:

• Helps regulate blood sugar
• Improves insulin sensitivity
• Feeds healthy gut flora

Reheating doesn’t eliminate the resistant starch, so pasta salad made ahead of time is even better!

5. It’s Easy on the Wallet and Your Time

Pasta salads are affordable, filling, and meal-prep friendly. Make a batch Sunday and enjoy it all week long.

How to build a better summery pasta salad

1. Pick the Right Pasta

Opt for whole wheat, legume-based (like chickpea or lentil), or gluten-free pastas for a fiber and protein boost.

🛒 Recommended on Amazon:

• Banza Chickpea Pasta
• Jovial Organic Gluten-Free Brown Rice Pasta

2. Veggie Load-Up

Use a 1:1 or even 2:1 veggie-to-pasta ratio. Try:

• Roasted sweet potatoes or squash
• Blanched green beans
• Raw zucchini ribbons
• Diced bell peppers or cherry tomatoes
• Chopped kale, spinach, or arugula

3. Add Protein

Some healthy options:

• Grilled chicken or salmon
• Tuna or sardines
• Boiled eggs
• Chickpeas, lentils, or black beans
• Feta, mozzarella, or goat cheese

4. Toss in Healthy Fats

Good fats boost flavor and satisfaction. Try:

• Avocado
• Extra virgin olive oil
• Chopped walnuts or pine nuts
• Sunflower or pumpkin seeds

5. Go Bold on Herbs & Spices

Skip heavy mayo-based dressings. Fresh herbs like dill, basil, mint, or parsley, paired with olive oil, citrus, and vinegar, bring brightness without heaviness.

Did we mention resistant starch?

Resistant starch acts like a prebiotic and improves gut microbiome diversity. Pasta salads are perfect for this because:

• Cooking and cooling pasta allows resistant starch to form
• You can make them ahead of time for grab-and-go gut health

Tips to Maximize Resistant Starch:

• Let your pasta cool for several hours or overnight before eating
• Store in the fridge (don’t eat piping hot)
• Use firm pasta types like penne, fusilli, or rotini (they hold up better when cold)
• Pair with vinegar-based dressings to help slow digestion further

Beyond all this, there’s still more

Let’s face it, health benefits are extremely important. But no one wants to sacrifice healthy food for food that’s not worth its calories. Here’s another reason we love this salad: You can tailor it to whatever veggies you have in your refrigerator, garden or cupboard.

Make it as much about salad as summery pasta

Don’t skimp on the arugula. Not only do the bright greens add visual interest, they also add a slight peppery bite to the flavors. But perhaps most of all – you’ll find you can feel satisfied with significantly less per serving.

Add the arugula all-at-once, or add just a handful or two to a smaller serving. Refrigerate the rest and add more arugula as you go. We’ve been known to graze on this, following this tip, all week-long.

Last but not least

Feel free to add a meat protein to this salad, as well. It’s delicious with thinly sliced sirloin, either mixed-in or alongside. Grilled chicken is also delicious, as is shrimp. So go crazy with all your options. Enjoy!