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I threw this Mediterranean-style pasta salad together one Sunday afternoon when I had a bunch of random veggies in the fridge and a craving for something light, fresh, and satisfying. I didn’t want a super heavy cream-based pasta or a cold salad that felt like rabbit food either. What I ended up with was a bright, briny, nutrient-packed lunch that I’ve made on repeat ever since—and it just so happens to be ~350 calories per serving.

If you love healthy pasta salads that still pack a punch in the flavor department, this one’s going to be your new go-to. It’s got sautéed mushrooms, wilted kale, sweet cherry tomatoes, punchy capers, and creamy feta in every bite. Even better? It’s great for meal prepping, holds up beautifully in the fridge, and can be customized with whatever extras you’ve got on hand.

Why You’ll Love This Healthy Pasta Salad

• 🌿 Loaded with veggies and plant-forward ingredients
• 🍝 Roughly 350 calories per serving
• 🧊 Meal prep friendly – stores well for up to 3 days
• 🧀 Customizable – keep it vegetarian or add protein
• 💪 Great for lunchboxes, macro counters, and post-workout meals

Ingredients (Serves 2)

• 100g cooked pasta (your fave shape—penne, fusilli, etc.)
• 250g mushrooms, sliced
• 35g kale, chopped
• 60g cherry tomatoes, halved
• 50g cucumber, diced
• 15g spring onion, chopped
• 15g olives, sliced
• 35g capers with caper liquid (or lemon juice for a milder tang)
• 115g artichoke hearts, chopped (optional but adds great texture and makes it more nutritious)
• 50g crumbled feta cheese
• ½ tbsp olive oil
• Salt, to taste
• Seasonings of choice: garlic salt, black pepper, dried parsley

How to Make It

1. Cook the Mushrooms & Kale

Start with a dry pan over medium-high heat. Add the mushrooms and sauté until golden and their moisture is cooked off. Toss in kale and optional artichokes. Cook until the kale is wilted and everything is lightly seasoned. Set aside.

2. Build the Salad

In a large mixing bowl, combine the cooked pasta, cherry tomatoes, cucumber, spring onion, olives, capers (with their briny liquid), and the mushroom-kale mix. Crumble in the feta.

3. Season & Toss

Drizzle with olive oil and season generously with garlic salt, cracked black pepper, and parsley. Give everything a good toss and adjust salt if needed.

Storage Tips for Meal Prep

• 🧊 Fridge: Store in airtight containers for up to 3 days.
• 🍴 Storing tip: Optionally, keep feta and olive oil separate until ready to eat for maximum freshness.
• ❄️ Freezing not ideal: This salad doesn’t freeze well due to the fresh veggies and feta.

Make It Yours – Variations & Add-Ins

• More protein: Add grilled chicken, tuna, chickpeas, or tofu

• More crunch: Toasted sunflower seeds, almonds, or pine nuts
• Make it vegan: Swap feta for a dairy-free version or skip it altogether
• Zing it up: Add lemon zest or a squeeze of fresh lemon just before serving

Nutrition Info (Per Serving – Approximate)**

• Calories: ~350 kcal
• Protein: 14g
• Carbs: 44g
• Fat: 11g
• Fiber: 5g

**values may vary depending on the brand of pasta, feta, and other customisations you make. Each serving has ~350g.

Tip: Use whole grain or lentil pasta to boost the fiber and protein even more!

Also, Try My Healthy Meal Prep Marinades:

• Creamy Lemon Dill Chicken Marinade
• Moroccan-Inspired Chicken (Low Calorie)
• Chili Garlic Lemon Chicken
• Peri Peri Chicken Marinade

This Mediterranean mushroom and kale pasta salad is proof that healthy doesn’t have to be boring. Whether you’re tracking macros, meal prepping for the week, or just trying to eat more veggies without sacrificing flavor—this salad delivers. And once you try it, don’t be surprised if it becomes a regular in your fridge rotation.

Let me know in the comments what tweaks you made or if you added any proteins!