Skip to Content

Southern Style Healthy Pasta Salad

This southern inspired healthy pasta salad brings the flavors of classic potato salad to a simple side dish for burgers, sandwiches, or as a main at your next summer cookout. 

The recipe makes a giant batch of pasta salad with a great macronutrient profile. Each serving has just 3 grams of fat and 120 calories thanks to a higher protein pasta and sauce. 

healthy pasta salad in a white bowl with burgers in the background

This post contains affiliate links. As an Amazon Associate, I earn from qualified sales. Click here to read my full disclosure.

Healthy Pasta Salad Ingredients

This is a super simple recipe. You can actually find every ingredient pre-diced, cooked, or ready-to-go if you’re in a hurry. As-is, all you’ll really need to do for prep is dice an onion and bell pepper, cook the pasta, and maybe chop a bit of parsley. 

I’d also encourage you to exercise your chef brain. Want to use a different style of pasta, add diced celery, or swap the mayo for a bit more Greek yogurt with a shot of vinegar, go for it! It’s really hard to mess this healthy pasta salad up. 

southern pasta salad on a plate with a burger

Drop a comment at the bottom of this post if you have an ingredient substitution question. I’ll do my best to point you in the right direction. 

What to Serve with Pasta Salad

There are tons of ways to serve pasta salad, but the southern inspiration behind this version gave me a few ideas:

carolina bbq chicken, naked chicken tenders, and a breakfast burger

Final Recipe Notes

The only real problem I could see you running into would be the double batch of pasta sticking together if it sits at room temp for too long. One way to avoid this, as I mention in the recipe card below, is to toss the drained pasta after cooking with a bit of oil. 

Just be sure to place your strainer over the pot or a plate since most of the oil will run off. 

That’s it! If you try this healthy pasta salad recipe, grab a photo of your creation and tag me on Instagram @mason_woodruff or in my Facebook group.

healthy pasta salad in a white bowl with burgers in the background

Southern Style Healthy Pasta Salad

Yield: 20 servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Chill Time: 40 minutes
Total Time: 1 hour

A lower carb, higher protein pasta salad recipe that's too easy not to try.


  • 16 oz (dry) Banza Rotini , or your choice of pasta
  • 1 C (227g) Fat Free Greek Yogurt
  • 1/2 C (120g) Light Mayo
  • 1/4 C (60g) Stone Ground Mustard, or your choice of mustard
  • 4 oz jar Diced Pimentos
  • 1/4 C (60g) Dill Relish
  • 1 medium Red Onion, diced
  • 1 medium Green Bell Pepper, diced
  • 2 Hard Boiled Eggs, chopped (optional)
  • 1-2 tsp Black Pepper, to taste
  • 1-2 tsp Smoked Paprika, to taste
  • 1/4 C Granulated Sugar Substitute, Swerve, stevia, etc. (optional to taste)
  • 1-2 Tbsp Chopped Fresh Parsley or Parsley Flakes


  1. Cook the pasta in salted water before draining. If you're using chickpea or a higher protein pasta, you can toss the drained pasta in 1/2-1 tablespoon of olive oil to prevent it from sticking together.
  2. While the pasta cooks, dice the onion and bell pepper and add it to the bowl with the remaining ingredients. Stir well.
  3. Add the cooked pasta to the mixture and gently fold everything together.
  4. Refrigerate for at least 30 minutes. Serve cold.


  • Each serving has 2 Smart Points.
  • This recipe makes a massive batch. You can easily cut the recipe in half for a smaller get together or feeding the family for 1-2 meals. 
Nutrition Information:
Yield: 20 servings Serving Size: 200 grams
Amount Per Serving: Calories: 120Total Fat: 3gCarbohydrates: 15gProtein: 8g

Want more kinda healthy recipes?

Follow me on Pinterest to see all of my recipes organized in one place with photos!

More Healthy Pasta Recipes You Might Like

Natasha Tulk

Wednesday 15th of April 2020

I love this when your craving comfort food with your bbq! I love making it in the morning and letting it chill in the Fridge!! It’s a favourite for us! Usually recipes like this have a strong Greek yogurt tart taste but this one doesn’t at all!! Another great find.


Wednesday 29th of January 2020

I made this recipe to bring along to the 4th of July Potluck! Super simple and sooo flavorful! My family had no idea i was sneaking in a bit of health to the potluck. Went great with some pulled pork!


Tuesday 26th of November 2019

Leave out the pementos and add banana peppers!

Kelly Nasradinaj

Monday 25th of November 2019

Must have for any summer get together! No one will even realize it's a healthier salad. Do not skip the pimentos, they definitely pull this one together and kick it up to the next level. I never even knew they were a thing until this recipe and now they're a staple I keep in the pantry!

Mark B

Sunday 24th of November 2019

This made a great side dish for a cookout for my gym. It worked well as a side and there was plenty to share. Next time I might add some more heat.


Monday 25th of November 2019

Paired this with some cheeseburgers this summer it was delicious! We didn’t modify anything in the recipe and the grandparents thought it was a little spicy, but still liked it. So depending on the taste buds of the “picky eaters” keep in mind some of the bold flavored ingredients!

Skip to Recipe