Let’s be honest, a great pasta salad can absolutely make your week. This one, with its sunny flavors and creamy, herby dressing, is the kind of meal that just makes you feel good. It’s vibrant, it’s satisfying, and it happily sits in your fridge, waiting to be the best lunch or easy dinner you’ve had all week.
The magic here is in the combination. You get the cheerful pop of sweet tomatoes, the salty punch of olives, and the cool crunch of cucumber. All of it gets wrapped up in a tangy, tzatziki-inspired yogurt dressing that clings to every noodle. It’s a full experience in every forkful.
Why This Salad Feels So Special
This isn’t just a throw-everything-together situation. There’s a bit of thoughtful layering involved. You start by giving your main protein—whether it’s tofu or feta—a quick bath in a zesty marinade. That little step builds a foundation of flavor that infuses the whole bowl.
Then, the dressing is its own star. By grating one cucumber directly into the yogurt, you create a sauce that’s simultaneously creamy and refreshing. It’s light but substantial, which is a tricky balance to nail. This careful prep is what turns a simple mix into something you’ll crave.
Ingredients Needed for the Recipe
This list is your roadmap to a fantastic, flexible meal. The goal is to use what you love and what you have.
- Short Pasta (12 ounces): The sturdy foundation. Whole grain varieties add nice texture and fiber, but any shape you enjoy will work perfectly.
- Plain Yogurt (1 1/2 cups): The creamy base of our dressing. Greek yogurt makes it thicker, but any plain yogurt will meld together beautifully once tossed.
- Extra Firm Tofu (10 ounces) OR Feta Cheese (5 ounces): Your protein choice. The tofu soaks up the marinade for a tangy bite, while feta offers its classic salty creaminess.
- White or Red Wine Vinegar & Lemon Juice: These two create the bright, quick marinade that wakes up all the other ingredients.
- Garlic (2 cloves) & Za’atar (2 teaspoons): The flavor powerhouses. Za’atar brings an earthy, herby depth, but dried thyme or dill are wonderful stand-ins.
- Cucumbers (2 medium): Two jobs here. One gets grated into the dressing, the other is diced for fresh, crisp bites in the salad itself.
- Red Onion (1/2), Black Olives (12), & Cherry Tomatoes (12 ounces): The classic Mediterranean trio. They provide sharpness, briny salt, and sweet juiciness.
- Fresh Herbs & Greens (2 cups): The finishing flourish. Arugula, basil, or cilantro add a necessary burst of color and fresh-peppery flavor right at the end.
How to make Mediterranean Pasta Salad?
The process is straightforward, but each step builds towards that final, glorious mix. Just take it one bowl at a time.
Step 1- Marinate Your Protein
In a wide bowl, gently combine your cubed tofu or feta with the vinegar, lemon juice, olive oil, and a pinch of salt. Let it sit and mingle while you prepare everything else. This isn’t passive waiting; it’s actively building flavor.
Step 2- Cook and Cool the Pasta
Boil your pasta in well-salted water until it’s just tender. Drain it, then give it a quick rinse under cold water to stop the cooking. You want those noodles cool and ready to absorb the dressing, not warm and gummy.
Step 3- Create the Creamy Dressing
This is where the magic happens. Mix the yogurt and your dried herbs in a bowl. Smash the garlic cloves with a bit of salt until they form a paste. Grate one peeled cucumber, squeeze out the excess water, and stir both into the yogurt.
Step 4- Assemble the Salad
In your largest serving bowl, combine the cooled pasta, diced cucumber, sliced red onion, torn olives, and tomatoes. Add the marinated protein and all its tasty juices. Gently toss everything together with clean hands or a large spoon.
Step 5- Dress and Finish
Pour about half of the yogurt dressing over the salad and toss again, just until everything is lightly coated. Pile the fresh greens and herbs on top. Serve it family-style, with the extra dressing and a bold drizzle of chile oil on the side for everyone to add as they please.
The Joy of Adaptable Recipes
This recipe practically invites you to play. It’s a blueprint, not a rigid rulebook. If you see a bunch of beautiful asparagus at the market, blanch some and throw them in. Found a jar of sun-dried tomatoes? Chop a few up.
The dressing is forgiving, the pasta is a blank canvas, and the add-ins are up to your mood and your fridge’s contents. That adaptability is what makes a recipe truly belong to you, and it’s the secret to never getting bored with your cooking.
Tips
- For the best texture, don’t skip squeezing the water from the grated cucumber. A clean kitchen towel works best, but paper towels will do in a pinch.
- If you’re using feta, you can still make the marinade. Just whisk it separately and drizzle it over the salad when you add the cheese for an extra flavor boost.
- Let the assembled salad sit for 15-20 minutes before serving if you can. This gives the pasta a chance to fully drink in the dressing and the flavors to get to know each other.
- Short on time? Raw cherry tomatoes are absolutely fine. The salad will be brighter and a bit more punchy, which is its own kind of delicious.
Making It Ahead & Storing Leftovers
This salad is a meal-prepper’s dream. It holds up brilliantly. Assemble it completely, but keep the fresh greens and final drizzle of oil separate until you’re ready to eat. Store the main salad in a sealed container in the refrigerator.
The leftovers, honestly, might be the best part. By day two, the flavors have deepened and melded even more. The pasta will maintain its good structure for a couple of days, making it the most rewarding lunch to find waiting for you. Just give it a quick stir and add those fresh herbs when you’re ready to dive back in.
Mediterranean Pasta Salad Recipe
Description
Colorful and bright, this Mediterranean pasta salad is punctuated with bursts of flavor from briny olives, cherry tomatoes, and fresh herbs. The creamy dressing is tzatziki-inspired with grated cucumber, garlic, and salted yogurt. Perfect for meal prep or a feel-good lunch, it’s nutritious, adaptable, and even better the next day!
ingredients
Salad Base & Marinated Protein
Tzatziki-Inspired Dressing
Salad Add-ins
For Serving
Instructions
-
Marinate tofu (or prepare feta)
In a wide bowl, combine tofu with vinegar, lemon juice, olive oil, and 1/4 tsp salt. Stir gently and let marinate while prepping other ingredients. (If using feta, keep it separate and whisk marinade in a small cup.) -
Cook and cool pasta
Boil pasta in well-salted water until al dente. Drain and rinse under cold water to stop cooking. Transfer to a large serving bowl. -
Make the dressing
In a small bowl, mix yogurt and za’atar. Sprinkle remaining scant 1/2 tsp salt over garlic cloves, then smash and mince into a paste. Grate one cucumber, squeeze out excess moisture with a towel, and add to yogurt along with garlic. Stir well and season to taste. -
Assemble salad
Add diced cucumber, red onion, olives, roasted tomatoes, and marinated tofu (or feta with its marinade) to the pasta bowl. Gently toss. -
Dress and serve
Add about half the yogurt dressing and toss gently. Top with fresh herbs, a generous drizzle of chile oil (or olive oil), and chives. Serve remaining dressing on the side.
Nutrition Facts
Servings 6
- Amount Per Serving
- Calories 385kcal
- % Daily Value *
- Total Fat 14gg22%
- Saturated Fat 3.5gg18%
- Trans Fat 0gg
- Cholesterol 10mgmg4%
- Sodium 580mgmg25%
- Potassium 420mgmg12%
- Total Carbohydrate 48gg16%
- Dietary Fiber 6gg24%
- Sugars 8gg
- Protein 18gg36%
- Calcium 20 mg
- Iron 15 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Make it with feta: Substitute 5 oz crumbled feta for tofu if preferred.
- Herb flexibility: No za’atar? Use dried dill, thyme, or basil. Fresh herbs can include parsley, mint, or dill.
- Seasonal swaps: In spring, try blanched peas or asparagus; in fall, roasted squash or artichokes.
- Storage: Keeps well for 2 days in the fridge. Best consumed within 48 hours for optimal texture.
