In just 30 minutes, make this Mediterranean Pasta Salad with tofu shirataki noodles and fresh veggies—a healthier twist on a classic!
I’m always on the lookout for ingredients that make me feel great about what I eat, and that’s why I’m excited about tofu shirataki noodles. They’re the perfect addition to a lightened-up Mediterranean Pasta Salad. Packed with tomatoes, zucchini, artichokes, and olives, this dish is a potluck favorite everyone will love—and you can enjoy it guilt-free.
What I love most about these noodles is that they’re filling without making me feel carb-heavy or sluggish. With so few calories, you can indulge in a big bowl without the after-meal slump. If you’ve been curious about tofu shirataki noodles, this recipe is sure to turn you into a fan.
Table of Contents
Reasons to Love This Pasta Salad
- This salad is so easy to throw together, perfect for those busy days when I need something quick.
- You can customize the recipe with whatever veggies or proteins you have on hand, which is great for using up leftovers.
- Mediterranean Pasta Salad is light and refreshing, making it a go-to side dish during the warmer months when heavier meals just don’t appeal.
Recipe Ingredients
- Feta Cheese: Feta adds a creamy, tangy kick. It blends into the salad, delivering a rich, salty flavor that makes every bite satisfying.
- Marinated Artichoke Hearts: Tender and slightly tangy, artichokes add an earthy depth to the salad.
- Grape Tomatoes: Sweet and juicy, grape tomatoes burst with freshness.
For a full list of ingredients and amounts, see the recipe card below.
Variations
- Garnish Options: A sprinkle of fresh herbs like chopped parsley, rosemary, or basil adds a pop of color and a refreshing touch. If you want a bit of crunch, but don’t have pine nuts, then crushed walnuts on top is also a winner.
- Pasta Variation: I went with angel hair noodles for this recipe because I love the way they twirl around a fork—it just feels like real pasta! But you can easily switch it up and use any of the tofu shirataki noodle shapes available. House Foods makes macaroni, fettuccine, and spaghetti shapes, too. If you’re craving something heartier, penne pasta works great, and for a gluten-free option, there are plenty of gluten-free pasta varieties that would be perfect in this salad. I’m a total sucker for noodles, so I’m excited to try out some swaps with my Tofu Curry Noodles and Thai Drunken Noodles recipes!
How to Make Mediterranean Pasta Salad
Step #1: In the bottom of a large serving bowl, make the dressing by whisking together the olive oil, red wine vinegar, salt, oregano, sugar, dried lemon peel, garlic powder, and freshly ground black pepper.
Step #2: Place the tofu shirataki noodles into a strainer and rinse thoroughly. Transfer the noodles to a saucepan and cover with cold water. Bring the water to a boil; boil for 2-3 minutes, then drain the noodles and rinse with cold water. Use a paper towel to squeeze the noodles and absorb as much liquid as you can. Add the noodles to the serving bowl and toss well. Use kitchen shears to snip the noodles into manageable lengths.
Step #3: Set a grill pan over medium heat. Cut the zucchini lengthwise into quarters and rub the cut sides with olive oil. Sprinkle with salt, then transfer to the preheated grill pan. Grill for 2-3 minutes per side. Transfer to a cutting board and dice into bite-sized pieces. Place the diced zucchini into the serving bowl with the noodles.
Step #4: Add the tomatoes, spinach, artichoke hearts, feta cheese, and red onion to the bowl and toss well. Cover and refrigerate for 30 minutes, or until ready to serve.
Step #5: When you are ready to serve, place the pine nuts in a small pan set over medium-low heat. Toast the pine nuts, shaking frequently, until glossy and golden (about 2-3 minutes). Sprinkle the pine nuts over the top of the salad. Serve chilled or at room temperature.
Expert Tips
- Cook Noodles Al Dente: For the best texture, follow the package instructions closely when boiling the tofu shirataki noodles, ensuring they reach an al dente texture. This helps the noodles hold up better in the salad without becoming too soft.
- Toast the Pine Nuts with Care: Pine nuts can burn quickly, so keep a close eye on them while toasting. Stir them constantly for even browning and remove them from the pan as soon as they’re golden.
FAQs
Absolutely! This recipe is super versatile, so feel free to add or substitute your favorite veggies. Bell peppers, cucumbers, or even roasted eggplant would be great additions.
You can easily add grilled chicken, shrimp, or even canned tuna for a protein boost. Chickpeas or white beans are great vegetarian options that pair well with the flavors in the salad.
Storage Info
To store Mediterranean Pasta Salad, keep it in an airtight container in the fridge, where it will stay fresh for up to 3 days. I don’t recommend freezing it, as the noodles and veggies can lose their texture.
More Delicious Pasta Salad Recipes You’ll Love
Mediterranean Pasta Salad Recipe
Ingredients
For the Dressing
- 3 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1/2 teaspoon salt
- 1/2 teaspoon oregano
- 1/4 teaspoon sugar
- 1/4 teaspoon dried lemon peel
- 1/4 teaspoon garlic powder
- 1/4 teaspoon freshly ground black pepper
For the Pasta Salad
- 2 packages House Foods Tofu Shirataki Noodles - angel hair shape
- 1 zucchini
- 1 cup halved grape tomatoes
- 1 cup chopped baby spinach leaves
- 3/4 cup quartered - marinated artichoke hearts
- 3/4 cup crumbled Feta cheese
- 1/3 cup sliced red onion
- 2 tablespoons pine nuts
Instructions
- In the bottom of a large serving bowl, make the dressing by whisking together the olive oil, red wine vinegar, salt, oregano, sugar, dried lemon peel, garlic powder, and freshly ground black pepper.
- Place the tofu shirataki noodles into a strainer and rinse thoroughly. Transfer the noodles to a saucepan and cover with cold water. Bring the water to a boil; boil for 2-3 minutes, then drain the noodles and rinse with cold water. Use a paper towel to squeeze the noodles and absorb as much liquid as you can. Add the noodles to the serving bowl and toss well. Use kitchen shears to snip the noodles into manageable lengths.
- Set a grill pan over medium heat. Cut the zucchini lengthwise into quarters and rub the cut sides with olive oil. Sprinkle with salt, then transfer to the preheated grill pan. Grill for 2-3 minutes per side. Transfer to a cutting board and dice into bite-sized pieces. Place the diced zucchini into the serving bowl with the noodles.
- Add the tomatoes, spinach, artichoke hearts, feta cheese, and red onion to the bowl and toss well. Cover and refrigerate for 30 minutes, or until ready to serve.
- When you are ready to serve, place the pine nuts in a small pan set over medium-low heat. Toast the pine nuts, shaking frequently, until glossy and golden (about 2-3 minutes). Sprinkle the pine nuts over the top of the salad. Serve chilled or at room temperature.
NOTES
Nutrition
