This healthy vegan pasta salad is ready in just 25 minutes, combining al-dente pasta with vibrant, crunchy veggies and a creamy mayo-free dressing – perfect for picnics, potlucks, and BBQs. + Vegan, WFPB, & optionally gluten-free!
Creamy, Light, Vibrant Vegan Pasta Salad
As the heat increases and my desire to stand in a warm kitchen decreases, quick and easy meals like chickpea quinoa salad, Mediterranean orzo salad, and this vegan pasta salad (no mayo!) are great. They’re easy to throw together in under 30 minutes with simple ingredients, can be made ahead, are customizable, and super satisfying!
Take this healthy pasta salad recipe, for example. With a combination of fresh veggies like cucumber, tomatoes, and onion, with dill pickles, in a creamy oil and mayo-free Ranch-inspired dressing, this cold vegan pasta salad is creamy, tangy, crunchy, super refreshing, and lightened up over many other recipes.
This low-fat pasta salad provides the rich, creamy, and slightly tangy flavors of a traditionally mayo-based version but is made with only wholesome, good-for-you ingredients like white beans and hemp seeds (or soaked cashews). It tastes great, and because I’ve made this creamy pasta salad without mayo, it travels well, too—perfect for outdoor gatherings! So, let’s jump right in.
The Ingredients
Just a few simple ingredients make this whole food plant-based, protein-rich, nutrient-dense vegan pasta salad recipe.
- Pasta: Technically, any small to medium pasta shape will work, though I highly recommend one that has lots of nooks and crannies for the sauce to cling. I.e., fusilli, rotini, farfalle, penne, elbow macaroni, cavatappi, etc. Use gluten-free pasta if necessary.
- Vegetables: I use a fairly simple combination of kitchen basics, including:
- Cucumber (low-seed English/ Persian cucumbers are best)
- Bell pepper (I used green, but any will work – raw or roasted)
- Onion (white or red onion to add a robust depth)
- Cherry tomatoes (or large tomatoes, diced)
- Dill pickles: I love how the sweet, tangy flavor of the pickles complements the tang in the dressing and adds some sweetness to the low-calorie pasta salad.
- Olives: (Optional) For salty, briny flavor. Green or black olives will work.
- Fresh herbs: I used fresh parsley, but fresh dill and/or chives will work too.
The Healthy Oil-Free Pasta Salad Dressing
- White beans: Use a can of white beans like cannellini beans, navy beans, or Great Northern beans for a creamy, protein and fiber-dense base to this healthy dressing for pasta salad.
- Plant-based milk: Use any, i.e., soy milk, oat milk, cashew milk, etc.
- Hulled hemp seeds: These add rich creaminess to the dressing with a subtle flavor. Use soaked cashews or sunflower seeds as an alternative. OR, use two heaped tablespoons of almond, sunflower seed, or cashew butter.
- Garlic: I prefer fresh garlic cloves, though garlic powder works in a pinch.
- Dijon mustard: For tang and depth.
- Acidic ingredients: Use a combination of fresh lime/lemon juice (add lemon zest for even more flavor) and white vinegar or apple cider vinegar (or pickle juice in a pinch) for a full-bodied tanginess.
- Salt & black pepper: To season this healthy pasta salad recipe to taste.
Alternatively, you might enjoy this simple tahini sauce as another mayo-free healthy dressing for pasta salad.
Recipe Variations and Add-Ins
- Other vegetables: Here are just a few that may work.
- Roasted or grilled zucchini, eggplant, or mushrooms
- Baby spinach, massaged kale, or arugula
- Shredded carrot
- Marinated artichoke
- Avocado (diced)
- Broccoli (shredded)
- Corn (Frozen, canned, or grilled)
- Red pepper flakes: To add some heat.
- Vegan cheese: e., crumbly vegan feta or chopped mozzarella for extra flavor/ texture.
For the full ingredients list, measurements, complete recipe method, and nutritional information, read the recipe card below.
How to Make Vegan Pasta Salad
- First, cook the pasta in a large pot of salted water (or vegetable stock). Cook it for 1-2 minutes less than the package instructions state, until al dente. Then drain it well and leave it to cool.
- Meanwhile, add all the dressing ingredients to a high-speed blender and blend until smooth, pausing occasionally to scrape down the sides of the jug.
Taste it and adjust any of the elements to your liking. I usually add more sea salt.
- Prepare all the vegetables. To do so, rinse and dice them into similar bite-sized pieces.
- Finally, assemble the vegan pasta salad by combining all the ingredients in a large bowl/ serving dish. Pour over the dressing, toss to combine, then garnish with fresh herbs, and enjoy!
Storage Instructions
Make ahead: You could prepare both the pasta and the no-mayo pasta salad dressing 2-3 days in advance and store them separately in the refrigerator, assembling only just before serving for optimal texture.
Store: Once assembled, store the dairy-free pasta salad in an airtight container in the fridge for 4-5 days. Just note the pasta will continue to soak up the sauce as it sits and softens, so you may require additional seasoning/lemon juice between each serving to brighten it up.
Serving Suggestions
You can enjoy this healthy pasta salad chilled or at room temperature either on your dinner table or at summery gatherings like picnics, potlucks, and BBQs. Enjoy It as a main or in smaller portions as a side, alongside:
- Garlic bread or breadsticks
- Bruschetta (or crostini)
- A leafy green salad
- Vegan protein—like kabobs, gyros, tofu steaks, burgers, hotdogs, etc.
- Roasted/ grilled cauliflower steaks, mushrooms, eggplant, zucchini, etc.
- A side of soup or gazpacho
I also like to serve it with similarly crowd-pleasing side dishes, like vegan potato salad, coleslaw, etc.
FAQs
Is pasta salad healthy?
Unsurprisingly, this depends on what ingredients are used. For example, using whole grain/ whole wheat or even some gluten-free pasta (like red lentil or chickpea) instead of refined white pasta will add extra fiber and nutrients.
However, generally speaking, this vegan pasta salad recipe, with its combination of fresh vegetables and nutrient-dense, oil-free healthy dressing (perfect for weight loss), makes for a hearty, filling, low-fat pasta salad loaded with plant-based protein, fiber, vitamins, minerals, and antioxidants.
How to cool pasta down quickly?
My preferred method is to spread it across a large parchment-lined baking tray. The extra surface space will help it cool faster. Pop the tray in the fridge for even faster results.
Recipe Tips
- Cook the pasta al dente: It should be slightly firm to the bite for the best texture. It will continue to soften as it sits and may become mushy otherwise.
- Add the dressing warm: This isn’t necessary, but adding about ½ of the dressing while the pasta is still warm increases absorption for more flavor in the actual pasta.
- For meal prep pasta salad: Reserve some of the dressing, so you can stir it back in before serving.
- Experiment with vegetables: I’ve provided plenty of inspiration, so discover your own favorite combinations.
- Leave it to marinate: Once assembled, I highly recommend leaving it to sit for (at least) an hour. This allows the flavors to all meld and enhances the overall flavor.
Other Vegan Salad Recipes
- Mexican Avocado Salad
- Lentil Salad with Tahini Dressing
- Keto Coleslaw (No Mayo)
- Lebanese Fattoush Salad
- Buddha Bowl with Chickpeas
- Brown Rice Salad
- Thai Glass Noodle Salad
- Moroccan Couscous Salad
- Creamy Potato Salad
- German Cucumber Salad
If you try this healthy vegan pasta salad recipe, I’d love a comment and ★★★★★ recipe rating below. Also, please don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan and #elavegan—I love seeing them.

Vegan Pasta Salad
Ingredients
Pasta Salad:
- 8.8 oz dry (250 g) pasta of choice (gluten-free if needed)
- 1 (125 g) green pepper (or color of choice) chopped
- 1 small-medium (100 g) onion diced
- 4 small-medium (300 g) tomatoes diced
- 1 small (200 g) cucumber diced
- 3/4 cup (150 g) dill pickles chopped
- Olives (optional)
Oil-Free Dressing:
- 1 (15 oz) can white beans rinsed and drained (see notes)
- 2/3 cup (160 ml) dairy-free milk
- 1/4 cup (40 g) hulled hemp seeds OR soaked cashews (see notes)
- 2 garlic cloves
- 1 Tbsp Dijon mustard or more to taste
- 1 Tbsp lime juice or lemon juice
- 1 Tbsp white vinegar or apple cider vinegar or more to taste
- 1/2 tsp sea salt + more to taste
- Black pepper to taste
- Fresh parsley or dill to taste
Instructions
- You can watch the video in the post for visual instructions.First, cook the pasta in a large pot of salted water (or vegetable stock). Cook it for 1-2 minutes less than the package instructions state, until al dente. Then drain it well and leave it to cool.
- Meanwhile, add all the dressing ingredients to a high-speed blender and blend until smooth, pausing occasionally to scrape down the sides of the jug.Taste it and adjust any of the elements to your liking. I usually add more sea salt.
- Prepare all the vegetables. To do so, rinse and dice them into similar bite-sized pieces.
- Finally, assemble the vegan pasta salad by combining all the ingredients in a large bowl/ serving dish. Pour over the dressing, toss to combine, then garnish with fresh herbs, and enjoy!
Notes
- You can use any white beans, e.g. Cannellini beans, Navy beans or Great Northern beans.
- If you don't have hemp seeds, you can use 1/3 cup cashews (soak in hot water for about 30 minutes or until soft) OR you could use 2 heaped Tbsp of cashew butter or almond butter.
- If you love salads, you can also check out my Mexican Avocado Salad recipe.
Nutrition information is an estimate and has been calculated automatically
This was so delicious!! I’m going to start putting that sauce on everything!
Sounds awesome! Thanks for your great feedback. 🙂
I’m generally a sweet macaroni salad girl but I really enjoyed this. I had some hemp seeds and was pleased that I could use them instead of the cashews. I didn’t have any tomatoes or cucumbers. I used an orange pepper, green onions, green olives, celery, and the dill pickles..
I’m really impressed with this dressing and am wondering if I can find some other uses for it! I’ve been WFPB for over 2 years and find not using oil the hardest part so I really appreciate recipes like this. Thanks, Ela!
Hi Melanie, glad you liked it! I sometimes drizzle it over oven-baked sweet potatoes or roasted veggies. Tastes yummy!
I’ve tried a lot of pasta salads with WFPB dressings and this is for sure one of the best. Will definitely be my go to for pasta salad from now on. Loved it!
So happy to hear that, Tammy! Thanks for your feedback. 🙂
I started on WW about 2 months ago. Having delicious whole food recipes like thus has made my journey so easy. This pasta salad is amazing!! The white bean sauce is mind blowing. It is so creamy and well seasoned. I love the dill. Thank you for making my weight loss journey so easy and ????. You rock.
You are very welcome, Carla! I am so glad you like it. 🙂
This will now be my second time making this salad in 2 weeks, that’s how much my husband and I love it! My mom used to make this all the time in the summer (the non-vegan version) with TONS of Mayo and sugar. This is definitely healthier but just as tasty. It brought back some summer memories and will be a summertime staple in our house. We our currently in a record heatwave and cold salad is the perfect dinner option. Thank you for the wonderful recipe! 🙂
That’s awesome, Cecily! I am so glad you and your husband love it. 🙂
Dear Ela, please tell me in gramms how much will it be “1 15 oz can white beans”?
Hello, it’s about 250-275 grams of cooked (canned) beans after being rinsed and drained. 🙂
I grew up in an area in the Midwest where a similar pasta salad was popular, but it was definitely sweeter and made with a ton of Miracle Whip (because Midwest in the ’80s). I get a huge nostalgia pull for that once in awhile, and found I can adapt this recipe wonderfully by a few tweaks: sub 4-5 tablespoons of sweet pickle or bread and butter pickle vinegar for the vinegar, sub sweet or bread and butter pickle pieces for the chopped dill pickle, omit the dill, add chopped black forest vegan ham deli slices, and grate some vegan parmesan on top just before serving. Everything else stays the same. A different flavor profile for sure, but just as yummy!
Thanks for sharing, Karen! 🙂
I just made this for a camping trip! It turned out amazing! I left out the cucumber (just because I didn’t have any on hand) and used the 1/3 cup soaked cashews and it is absolutely perfect! This is going to be a keeper for me! Thanks!
Yay, that’s awesome! Thanks for your great feedback! 🙂
Would 16 oz of pasta be too much for the sauce to cover all of it? Going to try this tonight!
Hi Emily, yes, it might be a little too much pasta. I prefer my salad to be quite creamy. 🙂
Would sunflower seeds work instead? I have an abundance of those.
Hey, I think it should work fine if you soak them and use a high-speed blender. 🙂