Whole-wheat pasta tossed with basil pesto, cherry tomatoes, cucumber, and mozzarella — a refreshing cold salad ideal for meal prep, rich in protein and healthy fats.
Pesto pasta salad is a cold, refreshing dish that works for meal prep and picnics.
We chose whole-wheat pasta to raise the fibre, and the tomatoes and cucumber add vegetables, while the pesto brings an aromatic basil flavour.
Boil the pasta in well-salted water until al dente, drain, and rinse with cold water to cool it down. Rinsing stops the cooking and prevents clumping.
Place the cooled pasta in a large bowl and add the pesto, tossing until every piece is coated. The pesto delivers concentrated basil flavour.
Halve the cherry tomatoes, slice the cucumbers, and cube the mozzarella. Uniform sizing makes the salad cohesive and easy to eat.
Add the tomatoes, cucumber, mozzarella, and Parmesan to the pasta and toss gently until the ingredients are evenly distributed.
Serve immediately cold, or refrigerate for an hour so the flavours can meld. A refreshing pesto pasta salad that is perfect for meal prep.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Pesto Pasta Salad with Tomatoes, and how to fix them:
Too little oil or a cold pan. Heat the pan and add enough oil before adding ingredients, and do not crowd the pan.
Heat too low or cooked too long. Stir over high heat for a short time so the vegetables stay crisp and vivid.
Not enough salt or seasoning. Season well and taste, then add a fresh herb or a squeeze of lemon to lift all the flavours.
Two days in an airtight container after cooling. Serve cold.
One to two months in individual portions. Thaw in the refrigerator before serving.
Prepare and chop the ingredients ahead and keep them in the refrigerator; assembly takes only minutes at serving time.
Best served cold. If reheating, use low heat with a splash of water. Do not leave out of the refrigerator for more than two hours [2].
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Fish | Salmon or shrimp | same weight | A seafood variation rich in omega-3 |
| Cheese/dairy | Low-fat cheese or plant-based alternative | same amount | To reduce fat or for a dairy-free version |
| Wheat ingredient | Gluten-free alternative (rice/lentil/whole-wheat as suited to the dish) | same amount | For those sensitive to gluten |
| Oil/fat | Extra-virgin olive oil | same amount | Monounsaturated fats better for the heart |
| Salt | Herbs, spices, and lemon juice | to taste | Reduces sodium while keeping flavour generous |
| Servings | Ratio |
|---|---|
| 2 (single × 2) | Half the amounts |
| 4 (base) | Amounts as is |
| 6 (family) | 1.5x the amounts |
| 8 (guests) | Double the amounts |
Pesto is rich in olive oil, nuts, and cheese (healthy fats but calorie-dense), so use it in moderation. Choose whole-wheat pasta, add plenty of vegetables, and serve in moderate portions.
The EEINA app saves your favorite recipes, calculates them from their real ingredients, and shows your daily numbers toward your goal. Try it free now.
