Delicious, colorful, nutrient packed Mediterranean Diet Kale Pasta Salad with whole grains and veggies-perfect for potlucks, summer dinner parties and meal prep.
Kale Pasta Salad - The dish that has it all.
Phytonutrients, whole grains, and a hearty dose of vitamin A-all in a pasta salad that holds up in the sun? Yes, please. From potlucks to cookouts, this kale pasta salad is at the top of my go-to list.
This recipe is a Mediterranean Diet win! If you're new to this pattern of eating check out my Mediterranean Diet Beginner's Guide to learn what to eat and easy recipes.
You've probably heard the phrase "eat the rainbow"-but do you know the science behind it? Each color in fruits and vegetables houses a unique group of phytonutrients that help support your health. When you eat a wide variety of colors throughout the day, you're giving your body what it needs to stay healthy for the long haul.
This pasta salad is a rainbow in a bowl, with a little bit of everything your body loves:
🔴 Red
Rich in lycopene, a powerful antioxidant that may protect against prostate, heart, and lung diseases.
Examples: tomatoes, strawberries, red peppers, cherries, watermelon, beets
🟠🟡 Orange & Yellow
Contain beta-cryptoxanthin, which supports cell communication and may reduce heart disease risk.
Examples: carrots, sweet potatoes, oranges, mango, yellow peppers, squash, corn.
🟢 Green
Loaded with cancer-fighting compounds like sulforaphane and indoles that help block carcinogens.
Examples: broccoli, spinach, kale, Brussels sprouts, avocado, green tea, herbs.
🔵🟣 Blue & Purple
Packed with anthocyanins, antioxidants that may slow aging and support heart health.
Examples: blueberries, blackberries, eggplant, plums, purple cabbage, grapes
⚪️🤎 White & Brown
Contain allicin and flavonoids with anti-inflammatory and anti-tumor properties.
Examples: garlic, onions, mushrooms, cauliflower, leeks, parsnips.
Whole Grains: The Unsung Hero
I follow the Cleveland Clinic's Mediterranean Diet recommendations, which include 3-6 servings of whole grains each day. The fiber in whole grains helps regulate blood sugar and keeps you full longer-a huge win for energy and appetite control. Whole grains offer far more than just fiber. They've been linked to reduced deaths from inflammatory and infectious diseases.
For this recipe, make sure your pasta lists whole wheat flour as the first (and ideally only) ingredient for the best nutritional punch.
The Best Part? It's Delicious.
This kale pasta salad always gets rave reviews, and I never come home from a potluck with leftovers. I especially love pairing it with grilled salmon or my favorite lemon protein bars for an easy, nourishing dinner party spread.
Enjoy!
Instructions
While the pasta cooks, mix up the dressing.
Dress the pasta and refrigerate.
Prep the veggies.
Mix and enjoy!
FAQ
Yes, this salad is perfect for making ahead! The flavors develop more as it sits in the fridge, so it's great for meal prep. Ideally, let it marinate overnight.
Tofu! I typically make a double batch of this salad and save the second half for lunches the following week. I just stir in diced tofu and let it soak up the flavor. It's delicious!
Sure! this is an easy recipe to turn gluten-free by swapping out the noodles for something that works for you. If you prefer something else, any noodle will work. Just be sure to use whole grain to keep the nutritional benefits.
Storage
This salad will keep well in the fridge for five days. The veggies may get softer, so you'll want to start with the freshest possible if you plan to store it for a while.
You can prepare the dressing up to a week ahead of time and store it in the fridge.
Top Tip
Reserve half the dressing to stir in right before serving. The whole grain noodles absorb the liquid and flavor quickly. Adding part of the dressing right before eating will prevent dry noodles.
📖 Recipe
Ingredients
- 4 oz whole wheat penne about 2 ¼ cups
- 4 oz whole wheat rotini about 2 ¼ cups
- 1 cup kale finely chopped
- 1 cup broccoli chopped into small pieces
- 1 cup red cabbage shredded
- ¼ cup onion finely chopped
- 1 yellow bell pepper chopped
- 1 red bell pepper chopped
- 1 cup shredded carrots
- ½ cup corn kernels from frozen or fresh
For the dressing:
- 6 tablespoons extra virgin olive oil
- 3 tablespoons white wine vinegar
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 ½ teaspoons oregano
- 2 garlic cloves minced (about 1 teaspoon)
- ½ teaspoon salt
- ¼ teaspoon pepper
- ½ teaspoon Dijon mustard
- ½ teaspoon dried thyme
- 1 teaspoon honey
- 2 tablespoons fresh parsley finely chopped
Instructions
Prepare the pasta
- Cook the pasta according to the package instructions. Once cooked, drain the pasta but do not rinse.
Make the dressing
- While the pasta is cooking, prepare the dressing. Combine all dressing ingredients in a bowl or container, then mix thoroughly. (I prefer to use a mason jar and shake it vigorously for a smooth blend.)
Dress the pasta
- Return the drained pasta to the pan or a mixing bowl. Pour half of the dressing over the pasta and stir well to coat. Refrigerate to marinate while you prepare the vegetables.
Prepare the vegetables
- Wash and chop the vegetables into small, bite-sized pieces. For convenience, you can purchase pre-shredded carrots and other prepared veggies.
Combine the salad
- Once the veggies are prepared, mix them into the pasta. Stir well to combine.
Marinate
- For best results, let the salad rest in the fridge overnight to allow the flavors to develop. If you're short on time, a couple of hours will also work.
Serve
- Just before serving, add the remaining dressing and stir to combine.
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