Bacon-Wrapped Stuffed Chicken Breast
Easy, savory bacon-wrapped stuffed chicken breast — perfect for weeknight dinners or holidays. Step-...
Light Italian Pasta Salad - Eat Yourself Skinny Inspired
21 December 2025
25
total time
4
servings
25 kcal
calories
Introduction and inspiration
Light Italian Pasta Salad, inspired by Eat Yourself Skinny, is a bright, satisfying meal that fits busy days and warm-weather menus. The idea behind this recipe is simple: plenty of crunch from vegetables, a kiss of richness from mozzarella pearls and olive oil, and a clean, zesty dressing that brings everything together without weighing you down. This version uses whole-grain pasta for extra fiber and staying power, while the dressing keeps fats in healthy ranges by relying on olive oil and a dash of citrus instead of heavy mayonnaise-based sauces. The result is a salad you can serve as a main course for lunch or a vibrant side at dinner, with leftovers that hold up well for the next day. The Eat Yourself Skinny mindset emphasizes balanced portions, bright flavors, and real ingredients you can find anywhere. This recipe sticks to those principles: color, texture, and a crisp finish from fresh herbs. Whether you are meal-prepping for a workweek or planning a radiant summer picnic, this light Italian pasta salad checks all the boxes: it’s quick, adaptable, and delicious. You’ll notice how the flavors deepen after the ingredients mingle for a short rest, making the dish even more satisfying the next day. If you want extra protein, easily fold in chickpeas or grilled chicken for a heartier lunch. The pantry staples are straightforward, and the assembly is basically a skilled mix-and-toss. Let’s begin by gathering the ingredients and outlining the steps to create this vibrant dish.
Gathering ingredients
Gathering ingredients for a light Italian pasta salad starts with the backbone: whole-grain pasta, preferably rotini or bow ties, cooked to just-tender, al dente perfection. The grains hold up well to the dressing and vegetables, delivering fiber that helps you feel full without heaviness. Next, pick a rainbow of vegetables: sweet cherry tomatoes, crisp cucumbers, and thinly sliced red onion add color, crunch, and a refreshing zing. For richness without heaviness, mozzarella pearls or tiny mozzarella balls bring creaminess that echoes the dressing. Black olives or capers offer a briny counterpoint that makes the dish feel more Mediterranean. Fresh herbs are essential: basil and parsley brighten the plate and lift every bite. For protein or extra texture, consider chickpeas or diced grilled chicken; both pair well with the Italian flavors. Pantry staples like extra-virgin olive oil, lemon juice or red wine vinegar, and a touch of Dijon mustard tie the dressing together with balance and shine. If you’re keeping this vegan, omit mozzarella and add an extra handful of beans or more olives instead. Salt and pepper adjust to taste, and optional pepperoncini lend a gentle heat if you like a bit of bite. When you’ve gathered everything, you’re ready to assemble and toss.
Why this salad fits a healthy, light meal
This Light Italian Pasta Salad embodies the lightness of a well balanced meal. The combination of whole-grain pasta and a variety of vegetables provides fiber, vitamins, and crunch that keep you satisfied longer than a simple side dish. The mozzarella pearls add a mild creaminess that complements the vinaigrette without turning heavy. By avoiding cream-based dressings, this salad stays light while still feeling indulgent. The lemony dressing acts as a flavor elevator, lifting the sweetness of tomatoes and the herbaceous notes of basil. Because the recipe is flexible, you can tailor the protein and veg to what’s in season. In spring and summer, you can swap cucumber for zucchini ribbons or roasted peppers; in cooler months, sun-dried tomatoes bring a burst of sweetness. This approach mirrors the Eat Yourself Skinny philosophy: real ingredients, sensible portions, and recipes that scale up or down with ease. It is nourishing, vibrant, and perfectly suited to spring and summer menus when produce shines. Leftovers are welcome and often tastier after a short rest, making this a practical option for meal prep or potlucks. For a heartier lunch, fold in extra beans or grilled chicken, and you still stay within a light, balanced framework.
Pantry and prep tips for success
Having staple ingredients on hand makes this salad a breeze. A bag of whole-grain pasta, a small jar of artichoke hearts, a tin of olives, and a block of mozzarella pearls combine to form the core. Fresh vegetables—cucumbers, cherry tomatoes, red onion—bring color and crunch, while parsley and basil deliver brightness. Pre-washed greens can be added for extra volume if you want more bite. For a vegan twist, swap in extra chickpeas plus sun-dried tomatoes for a meaty texture; for a protein boost, grill chicken or salmon and toss in similar portions. A bottle of good extra-virgin olive oil, a lemon or two, and a small jar of Dijon mustard will handle the dressing. If you prefer a lighter dressing, use more lemon juice and less oil, or substitute white balsamic for extra sweetness. The key is balance: the dressing should lightly coat the ingredients, not drown them. Taste and adjust salt and acidity after mixing, because flavors intensify as the salad rests. The more you prepare in advance, the more you can adjust later to suit your tastes and the crowd you’re feeding. You’ll appreciate how easy it is to scale this up for gatherings without sacrificing freshness or texture. You’re ready to assemble and toss.
Preparing the base: pasta and veggies
Cook pasta in salted water until just tender, then drain and rinse under cold water to stop the cooking and cool it quickly. Spread the pasta on a sheet pan to dry a bit; this helps the dressing cling and prevents a soggy finish. While the pasta cools, chop cucumbers, slice red onion, halve cherry tomatoes, and rinse olives. If you’re using artichoke hearts, drain and cut into bite-sized pieces. Toss the chopped vegetables with a pinch of salt to draw out moisture and intensify their flavors. For protein, grill chicken or add chickpeas and mix them in now so they mingle with the vegetables. The mozzarella pearls should be kept cold until the last moment so they stay creamy when mixed. Finally, whisk the dressing: olive oil with lemon juice or vinegar, a pinch of Dijon mustard, salt, pepper, and a hint of zest if you like extra brightness. When all components are ready, combine them in a large serving bowl, scatter torn basil and parsley, and give the salad a generous toss to coat. You’ll be ready to taste and refine the seasoning before serving or chilling for later. The result is a lively, crisp base that sings with color and texture. •Note: If you have extra vegetables, you can fold in peppers, shredded carrot, or roasted zucchini to customize.
Cooking Process and assembly
Now the salad comes together. The steps are simple but crucial for achieving that fresh, vibrant finish. Start with the pasta: cook until al dente, drain, and rinse under cold water to stop the cooking and cool it down quickly. Allow the pasta to drain fully and spread it on a tray to dry for a few minutes; this prevents a soupy texture later. While the pasta rests, whisk the dressing: extra-virgin olive oil, lemon juice or red wine vinegar, Dijon mustard, a pinch of salt and pepper, and optional minced garlic or caper brine for extra zing. The veggies should be prepped and ready, so when you toss, everything gets evenly coated. Add the marinated artichoke hearts, olives, mozzarella pearls, cucumber, tomatoes, and red onion to the pasta. Pour in the dressing gradually, tossing as you go so every strand and bite is lightly coated. The goal is to have the pasta glossy but not slick, with visible herbs and all the bright colors of the vegetables. If you’re serving soon, you can refrigerate the salad for 15–30 minutes to let the flavors mingle; for a stronger infusion, cover and refrigerate for an hour or more. Taste and adjust seasoning, adding more lemon juice for brightness or a touch more pepper for a subtle kick.
Flavor tuning with herbs and dressings
The dressing is the flavor anchor, so you can tune it to your taste. A bright combination of lemon juice, olive oil, and Dijon mustard forms a glossy coat that lightly coats the pasta and vegetables. If you love a little tang, add an extra splash of vinegar or a touch more lemon zest. Fresh herbs like basil, parsley, and oregano brighten the salad with aromatic oils. If you crave a bit more heat, stir in a pinch of crushed red pepper or a tiny amount of pepperoncini brine. For a richer finish without adding fat, a small drizzle of extra-virgin olive oil right before serving can emphasize flavor without heaviness. Salt should be added gradually, especially if you used olives or artichokes that already carry salt. The beauty of this salad is its adaptability; start with a standard ratio and then tailor it for your crowd. For a family meal, let everyone customize their portion with extra toppings like capers, sun-dried tomatoes, or a sprinkle of shaved parmesan. This flexible approach ensures the salad remains light yet deeply satisfying, no matter how you tweak it. The goal is a harmonious balance between acidity, oil, salt, and fresh herbs that makes each bite feel alive. ,{
Make-ahead tips, storage, and serving
This salad shines as a make-ahead dish. Because the flavors develop with time, you can prepare the components earlier in the day and combine them just before serving. Cook and rinse the pasta, chop vegetables, and whisk the dressing ahead of time. Store the pasta and vegetables separately in airtight containers in the fridge, then toss them together with the dressing about 15–30 minutes before serving. If you plan to serve cold, add a quick chill after tossing; if you prefer it at room temperature, take the bowl out about 20 minutes before eating. The dish keeps well for up to 3 days in the refrigerator, though mozzarella pearls may soften the longer they sit. To restore freshness, give the salad a quick toss and a fresh squeeze of lemon. This flexibility makes it ideal for meal prep, potlucks, picnics, or weeknight dinners. If you want to introduce a protein, add grilled chicken, salmon, or chickpeas right before serving to preserve texture. Consider packing this as a lunch option for work or school, and pair with a light green salad or grilled vegetables for a complete, balanced meal. The key is to keep everything chilled until ready to combine for maximum crunch and brightness.
Final presentation and serving ideas
Present this Light Italian Pasta Salad in a large, shallow bowl or in individual portions for a neat, colorful display. Garnish with torn basil leaves, a light grind of black pepper, and a sprinkle of lemon zest to add a final perfume of brightness. A few cherry tomatoes or cucumber ribbons on the rim of the plate can create an appealing fan of color that invites tasting. If you are bringing this to a crowd, lay out a tidy salad bar with extra toppings such as olives, artichokes, and extra mozzarella pearls so guests can customize. This salad pairs beautifully with grilled fish, chicken, or a simple side of greens dressed with lemon juice and olive oil. For a light, refreshing accompaniment, add a chilled sparkling water with a slice of lemon. The Eat Yourself Skinny approach shines here: a vibrant, mindful, flexible dish that respects portions while delivering big flavor. Enjoy a healthy, satisfying meal that looks as good as it tastes and travels well for summer gatherings or weekday lunches alike. It’s a bright finish to any meal. "image":null}]} } }]} { }]} }} }} }]} }]} }]} }]} }]} }]} }} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }]} }}} }]} }]}]} }]} }]} }}}} }}}}}
Light Italian Pasta Salad - Eat Yourself Skinny Inspired
Bright, healthy pasta salad with whole grain pasta, fresh vegetables, mozzarella pearls, and a zesty dressing. Inspired by Eat Yourself Skinny for a light, make
total time
25
servings
4
calories
25 kcal
ingredients
- 200 g fusilli 🍝
- 1 cup cherry tomatoes, halved 🍅
- 1 cucumber, diced 🥒
- 1/2 red onion, thinly sliced 🧅
- 1/2 cup black olives, sliced đź«’
- 1/2 cup feta cheese crumbles 🧀
- 1/4 cup fresh parsley, chopped 🌿
- 2 tablespoons extra-virgin olive oil đź«’
- 1-2 tablespoons red wine vinegar 🍷
- Salt 🧂 and pepper 🧂 to taste
instructions
- Cook the fusilli in salted boiling water until al dente. Drain and rinse with cold water to stop cooking.
- In a large bowl, combine the cherry tomatoes, cucumber, red onion, olives, and feta.
- Add the cooled pasta and toss with olive oil, red wine vinegar, salt, and pepper.
- Gently stir in the chopped parsley and adjust the seasoning to taste.
- Chill for 15 minutes if possible, then serve fresh as a light, satisfying meal.
related articles
Loaded Bacon Cheeseburger Pasta
Creamy loaded bacon cheeseburger pasta with ground beef, melted cheddar, pickles, and a savory sauce...
Low-Carb Pizza Bowls
Make easy low-carb pizza bowls: crustless, keto-friendly, packed with Italian flavors. Quick, custom...
Loaded Bacon Cheeseburger Alfredo Pasta
Creamy, loaded Bacon Cheeseburger Alfredo Pasta — an easy weeknight comfort meal with bacon, seasone...
Chicken Pot Pie Pasta
Creamy Chicken Pot Pie Pasta — a comforting, quick one-pot meal combining pot pie flavors with tende...
Cinnamon Roll French Toast Roll-Ups
Easy Cinnamon Roll French Toast Roll-Ups — a quick brunch recipe combining cinnamon roll filling wit...
No-Bake Peanut Butter Cheesecake
Creamy no-bake peanut butter cheesecake with a crunchy graham crust — easy, quick, and perfect for p...
Seafood Pasta Salad
Make a bright, flavorful Seafood Pasta Salad with shrimp, scallops, and fresh vegetables. Easy steps...
No-Bake Coconut Cookies
Easy no-bake coconut cookies — chewy, customizable, and ready in minutes. Ingredients, step-by-step ...