Blog: Mediterranean Pasta Salad

Mediterranean Pasta Salad

Pasta salad is a perennial summer favorite for a reason. It’s quick, easy, and can be served as a side or an appetizer (or even a whole meal if planned correctly)! This delightful pasta dish not only satisfies your taste buds but also promotes overall well-being. Dive into the vibrant flavors of the Mediterranean while also nourishing your body, thanks to the numerous health benefits of a whole food, plant-forward diet. 

The Mediterranean diet has long been celebrated for its positive impact on health. Packed with nutrient-rich ingredients, this culinary tradition is associated with a reduced risk of chronic diseases and improved longevity.

This salad-with-pasta features an abundance of plants like ripe tomatoes, red onion, arugula, and cannellini beans, offering a wealth of vitamins, minerals, and antioxidants. By enjoying this Mediterranean pasta salad, you’re not only benefitting from a quick and easy meal but also nourishing your body with the wholesome goodness of the Mediterranean diet, supporting a strong immune system, helping prevent inflammation, and promoting heart health.

Print Recipe

Prep Time: 10 minutes            Cook Time: 15-20 minutes            Yield: 4            Serving Size: 14.2 oz. (2 cups of arugula & ~1 1/2 cup pasta mixture)


  • 4 oz. short shape dry pasta (we are using whole grain pasta)
  • 1 lb. chicken breast (we used pre-cooked diced chicken)
  • 4 garlic cloves, minced
  • ½ red onion, chopped
  • 4 tbsp white wine vinegar diluted
  • 3/4 cup low sodium broth
  • Juice of 1 lemon
  • 6 roma tomatoes, chopped
  • 1 15-ounce can low sodium cannellini beans
  • 8 cups arugula (1 large bag)
  • 1 tsp dried thyme
  • 1 tsp oregano
  • ½ tsp crushed red pepper
  • 1 tbsp extra virgin olive oil
  • 4 tbsp. feta cheese crumbles


  1. Bring a pot of water to a boil. Cook the pasta in boiling water according to package directions. 
  2. While the pasta boils, work on the sauce. In a large skillet, heat 1 tablespoon extra virgin olive oil over medium heat. Add the garlic, onions, thyme, oregano, and pepper flakes. Cook, stirring occasionally, for about 3 to 5 minutes or until the garlic and onions have softened.
  3. Add the white wine vinegar and broth. Cook for a couple of minutes until it reduces a bit, then add the lemon juice. Add the tomatoes, beans, cooked pasta, pre-cooked chicken and cook for 5 minutes. 
  4. Top finished pasta salad over a bed of arugula and top with feta cheese. Enjoy!

Tips and tricks:

  • Tofu or tempeh are nice substitutions for those who prefer something vegetarian
  • Salad-with-pasta recipes like this are super versatile – try swapping lemon juice for the white wine vinegar and spinach for the arugula. 
  • 1-2 tsp. Greek Seasoning could be an easy swap for the thyme and oregano (this could also be mixed up with other salt-free seasoning blends)!

Nutrition Facts:




If using this recipe in your personalized ATNG meal plan, 2 proteins, 2 starches, 2 vegetables, and 1 fat serving.


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