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 review is just for the dressing- I didn’t make the pasta salad)
I don’t usually leave reviews on recipes because I almost always end up tweaking them beyond recognition, but this dressing was so incredible I feel compelled to. I’ve been looking for an oil free ranch dressing and have been left disappointed by most of them. This one however, blew my mind. I made it as is (I probably upped the amount of garlic, apple cider vinegar, and dijon, but I always do :)) and it will definitely be a staple for me. I added fresh dill and fresh chives and they gave it an earthy, fresh from the garden taste. Next time I think I’ll add parsley, too. I loved it so much I immediately made a second batch so I can have it on hand for salads all week. Thank you so much for sharing!
Aww, that’s awesome, Kate! I am so glad you loved it.
Thanks for taking the time to review the recipe. 🙂
Dear Ela, You are a vey talented cook 😉 Such a great recipe for my teenagers! They don’t miss the mayonnaise! Thank you
That’s awesome, Elsa! I am glad they liked it. 🙂
This salad is AMAZING! The dressing is sooooo good! I’m allergic to eggs and am not able to enjoy these types of salads. Making the potato salad next!
I am so glad you liked it, Melissa. Thanks for your feedback! 🙂
Really easy recipe! Substituted avocado for the white beans since I never have those, and added a bit of tahini to make it more calorically dense! came out great, thank you so much, I will always love your website to death!
((also rotini is always my go to noodle shape haha))
Aww, that makes me so happy, Kai! Thanks so much for your sweet comment! Happy it turned out delish with avo and tahini. 🙂
I recently started The Starch Solution by Dr. John McDougall, and was looking for an oil-free salad dressing. I am amazed how good it tastes. Thank you for posting : )
You are very welcome Christine! I am so glad you liked it. 🙂
So good! Creamy, crunchy and oh so delish.
Thank you for this.
I am so glad you loved it. Thanks for your feedback! 🙂
Great recipe! Still creamy without the mayo! And a great way to get more beans in! I made it with lentil rotini and lots of dill. Yum! Thanks!
Sounds great! Happy you liked it. 🙂
This pasta salad is AMAZING!! I made it recently and it was so tasty that I am making it again for a cook out today. I love your recipes because they are usually oil free (or can be made oil free/low fat). Thank you for being such a creative vegan recipe genius!
Thanks so much for your sweet comment, Christina! I am so glad you like my recipes. 🙂
Much love,
Ela
I’ve made white bean based sauces before and I’ve found that it made the pasta very gluey and starchy. Is this sauce the same or is it actually creamy? It looks amazing!
It’s creamy in my opinion. 🙂
Der allerbeste Nudelsalat, ich könnte mich reinsetzen! Gestern gab es die ebenso leckere Bohnen Suppe, was würde ich ohne Deine Rezepte nur kochen ?
LG
Anne
Wie schön! Danke für dein super Feedback liebe Anne. 🙂
Made this just today using chickpea pasta, chickpeas, tomato, cucumber, black olives, and purple onion…delicious!! Love that it’s nut and soy free!
Chickpea pasta sounds amazing, Beth! 🙂
Can you use any dairy free milk or only plant based?
Yes, that’s totally possible!
Hi! I just made this pasta. It’s amazing. How much would you consider is a serving? I track my food and can’t quite figure it out. Thanks.
Hi Jennifer, the nutrition facts are for 1/4 of the recipe if that helps. 🙂
Ela! I love this salad. Especially that it’s so healthy and light without oil or mayo. Well done! Dee xx
Thanks so much, Dee! I am glad you like my vegan pasta salad. 🙂
I love pasta salads so much! Especially, when they’re made healthier but still creamy! ?❤️
Absolutely! I couldn’t agree more. Thanks, Bianca! 😀
Made this yesterday! Was super easy and delicious! Taking it to a beach party today!!
Yay, sounds lovely! Glad you liked the recipe, Nicole. Thanks for your great feedback! 🙂
Looks so good ela! i hate pasta salads with mayo so this one is perfect for me 🙂
Thank you, Jess! Glad you like it. 🙂
Love the look and sound of this salad Ela! Perfect side dish for any BBQ but will also make a great main meal!
Thank you, Anna! And yes, you are right, it’s so versatile. 🙂
Much love, Ela
So good and easy to make!
I am happy you liked the recipe, Shelby! Thank you for your feedback. 🙂
Schmeckt einfach traumhaft gut, so cremig! Der beste Nudelsalat ever!
Freut mich sehr zu hören! Danke für dein super Feedback, Nadja. 🙂