Southern Style Healthy Pasta Salad

Southern Style Healthy Pasta Salad

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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

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
4.73 from 11 votes

Southern Style Healthy Pasta Salad

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

Course Side Dish
Cuisine American
Keyword pasta salad
Prep Time 10 minutes
Cook Time 10 minutes
Chill Time 40 minutes
Total Time 1 hour
Servings 20 servings
Calories 120 kcal
Author Mason Woodruff


  • 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.

    diced onion and bell pepper with the remaining healthy pasta salad ingredients
  3. Add the cooked pasta to the mixture and gently fold everything together.

    pasta salad ingredients mixed together without the pasta
  4. Refrigerate for at least 30 minutes. Serve cold.

    southern style healthy pasta salad in a bowl

Recipe Notes

  • 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 Facts
Southern Style Healthy Pasta Salad
Amount Per Serving (100 g)
Calories 120 Calories from Fat 27
% Daily Value*
Fat 3g5%
Carbohydrates 15g5%
Protein 8g16%
* Percent Daily Values are based on a 2000 calorie diet.

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6 thoughts on “Southern Style Healthy Pasta Salad”

  • 5 stars
    I have made this recipe for multiple cookouts and events! It is always a crowd pleaser and it tastes amazing. I have made this with chickpea pasta and also regular pasta depending on my macro goal! This is sure to be a hit at any event you want to bring this to.

  • 5 stars
    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.

    • 5 stars
      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!

  • 5 stars
    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!

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