Delightful Mediterranean Zucchini Pasta Salad: A Healthy & Flavorful Summer Recipe

Embrace the vibrant flavors of the Mediterranean with this incredibly fresh and satisfying Zucchini Pasta Salad! Perfect for warmer months, this light and healthy dish reimagines traditional pasta salad by using tender spiralized zucchini noodles as its base. It’s packed with nutrient-rich chickpeas, crisp fresh vegetables, briny olives, creamy feta cheese, zesty green onions, and aromatic parsley, all brought together with a bright, homemade Greek dressing. Whether you’re planning a BBQ, a casual potluck, or a festive summer celebration, this salad is sure to be a crowd-pleaser that everyone will love!

Introducing the Mediterranean Zucchini Pasta Salad

As the weather warms up and fresh produce becomes abundant, our cravings often shift towards lighter, more refreshing meals. This Mediterranean Zucchini Pasta Salad truly shines during these months, offering a delightful alternative to traditional heavy pasta salads. Instead of conventional pasta, we embrace the tender, nutrient-dense spiralized zucchini noodles, creating a dish that feels indulgent yet is wonderfully light and healthy.

While I adore classic pasta salads, sometimes a lighter option is exactly what you need – especially when you’re aiming for a meal that’s both satisfying and keeps you feeling energized. This Mediterranean Zucchini Pasta Salad has become a staple in my kitchen, making an appearance on rotation throughout the entire summer season. It’s a fantastic way to incorporate more vegetables into your diet without sacrificing flavor or texture.

Spiralized vegetables offer incredible versatility in cooking. Beyond this refreshing salad, you can explore a world of flavors with dishes like this Mexican Zucchini, a vibrant Spiralized Greek Salad, a hearty Spring Vegetable Minestrone, or a refreshing Asian Cucumber Noodle Salad. The possibilities are truly endless!

To ensure the best texture and prevent sogginess, a key tip for making this salad is to add the zucchini noodles and the dressing only when you’re ready to serve. Zucchini, like many vegetables, releases moisture over time, and if left to sit in dressing overnight, the noodles can become soft. By adding them fresh, you maintain that perfect crisp-tender bite.

If you’re hosting a gathering this summer, whether it’s a backyard BBQ, a casual picnic, or an elegant garden party, I wholeheartedly recommend trying this easy-to-make Zucchini Pasta Salad. It’s a dish that impresses with its fresh ingredients, beautiful presentation, and irresistible flavors!

Why Choose Zucchini Noodles for Your Pasta Salad?

Opting for spiralized zucchini noodles in your “pasta” salad brings a host of benefits. Not only do they offer a fantastic low-carb and gluten-free alternative to traditional pasta, but they also significantly boost the nutrient content of your meal. Zucchini is rich in vitamins A and C, potassium, and antioxidants, contributing to a healthier plate. Their mild flavor acts as a perfect canvas, absorbing all the vibrant Mediterranean dressing and ingredients, while their slightly firm texture provides a satisfying bite without being heavy. This makes the salad incredibly refreshing and easy to digest, ideal for a light lunch or a side dish that won’t leave you feeling sluggish.

Key Ingredients for this Zucchini Pasta Salad

Each component of this Mediterranean Zucchini Pasta Salad plays a crucial role in creating its balanced flavors and delightful textures. Here’s a closer look at what makes this salad so special:

• ZUCCHINI NOODLES: The star of our show! You have the flexibility to either purchase pre-spiralized zucchini noodles for convenience or enjoy the process of spiralizing fresh zucchini yourself. For best results, choose firm, medium-sized zucchinis.
• CHICKPEAS: These legumes are a fantastic addition, providing a healthy dose of plant-based protein and a satisfying texture. They make the salad more substantial and filling. Feel free to omit them if they’re not to your liking, or swap for white beans for a slightly different flavor profile.
• ENGLISH CUCUMBER: Adding a wonderful crispness and refreshing coolness, English cucumber is a must. Its subtle flavor complements the other ingredients beautifully, contributing to the salad’s overall lightness.
• CHERRY TOMATOES: Bursting with sweet and juicy flavor, cherry tomatoes add a pop of color and natural sweetness. Halving them allows their juices to mingle with the dressing. If cherry tomatoes aren’t available, any ripe tomato, sliced or diced, will work just as well.
• BELL PEPPER: I’ve opted for red bell pepper for its sweetness and vibrant hue, but green, orange, or yellow bell peppers would also be excellent choices. Remember to remove the seeds and dice them into bite-sized pieces for easy eating and even distribution.
• KALAMATA OLIVES: These dark, briny olives infuse the salad with a distinct salty, tangy Mediterranean flavor that is simply irresistible. If Kalamata isn’t your preference, feel free to use any pitted olive you enjoy, or even a mix of different types for added complexity.
• FETA CHEESE, CRUMBLED: Creamy, tangy, and slightly salty feta cheese is a cornerstone of Mediterranean cuisine and absolutely elevates this salad. Its rich flavor and crumbly texture add depth. For a more rustic touch, you could also use a block of feta and cut it into small chunks.
• GREEN ONIONS: Providing a mild, fresh onion flavor without the harshness of raw red or yellow onions, green onions are an ideal finishing touch. Both the white and green parts contribute to the flavor and visual appeal.
• PARSLEY: Fresh herbs are essential, and chopped parsley adds a bright, peppery, and clean flavor that rounds out the salad beautifully. Whether you use curly or Italian (flat-leaf) parsley, its vibrant notes will shine through.

Crafting the Perfect Light Greek Dressing

A truly great salad is often defined by its dressing, and this light Greek dressing is no exception. It perfectly complements the fresh ingredients, adding brightness and depth without overpowering the delicate flavors.

• LEMON JUICE: Freshly squeezed lemon juice is paramount here. It provides a bright, zesty, and subtly sweet citrus note that cuts through the richness of the olive oil and balances the tang of the vinegar. Always opt for fresh lemon over bottled for the best flavor.
• EXTRA VIRGIN OLIVE OIL: As a cornerstone of Mediterranean cuisine, high-quality extra virgin olive oil is essential. It contributes a fruity, peppery depth and helps to emulsify the dressing. My top suggestion is to always use the best quality olive oil you can find when making dressings, as its flavor will truly shine through.
• RED WINE VINEGAR: The red wine vinegar adds a lovely sharp tang that pairs beautifully with the lemon juice and olive oil. It’s a classic component of Greek-style dressings, providing that characteristic Mediterranean zing.
• OREGANO: Dried oregano is my herb of choice for this Greek-inspired dressing, offering an earthy, slightly peppery aroma and taste. You could also experiment with fresh oregano, or if you prefer, a good quality Italian seasoning blend or a specific Greek seasoning for a slightly different herbal profile.

Step-by-Step: How to Prepare Your Mediterranean Zucchini Pasta Salad

Creating this delicious and healthy salad is remarkably straightforward. Follow these steps for a perfectly fresh and flavorful dish:

1. **Prepare the Zucchini Noodles:** First, if you’re not using pre-spiralized zucchini, use a spiralizer to transform your fresh zucchini into delicate noodles. Once spiralized, this crucial step helps prevent a watery salad: lay the zucchini noodles in a single layer on a paper towel-lined surface. Lightly sprinkle them with salt. This draws out excess moisture from the zucchini. Let them sit for about 15 minutes, then gently pat them thoroughly dry with more paper towels. This ensures your “pasta” remains crisp-tender.
2. **Combine the Salad Base:** In a large mixing bowl, gently place the prepared zucchini noodles. Add the chickpeas, diced English cucumber, halved cherry tomatoes, chopped bell pepper, Kalamata olives, crumbled feta cheese, chopped green onions, and fresh parsley.



3. **Prepare the Dressing:** In a mason jar with a tight-fitting lid or a dedicated salad dressing container, combine the fresh lemon juice, extra virgin olive oil, red wine vinegar, and oregano. Secure the lid and shake vigorously until all ingredients are well combined and the dressing is emulsified. Alternatively, you can whisk them together in a small bowl until smooth.
4. **Dress and Serve:** Pour the prepared dressing over the assembled salad ingredients. Gently toss to ensure all the zucchini noodles and vegetables are lightly coated. Taste and adjust seasoning with additional salt and pepper as needed. Serve immediately for the best texture and flavor.
5. **Garnish (Optional but Recommended):** For an extra touch of Mediterranean flair, serve your salad with a side of pepperoncinis and fresh lemon wedges. The pepperoncinis add a pleasant tang and subtle heat, while the lemon wedges allow for a final squeeze of fresh citrus.

Pro Tips for the Best Mediterranean Zucchini Pasta Salad

To ensure your Mediterranean Zucchini Pasta Salad is always at its peak, consider these expert tips:

• **Preventing Soggy Noodles:** The key to crisp zucchini noodles is the salting and drying process. Don’t skip it! This step draws out excess water, ensuring your salad doesn’t become watery and the noodles retain their desirable texture.
• **Serving Time is Key:** As mentioned, for optimal texture, add the dressing to the zucchini noodles and other ingredients just before serving. If you’re preparing this for a party, keep the dressing separate and toss right before guests arrive.
• **Make Ahead (Component-Based):** If you wish to prep parts of the salad in advance, chop all vegetables and make the dressing, storing them in separate airtight containers in the refrigerator. Spiralize and salt the zucchini on the day of serving.
• **Storage:** This salad is best enjoyed fresh. Leftovers tend to get watery as the zucchini releases more moisture. If you anticipate leftovers, it’s best to dress only the portion you plan to eat immediately. If you have dressed leftovers, they will still be edible for a day, but the texture will be softer.
• **Chill Thoroughly:** A cold salad is a refreshing salad. Ensure all your ingredients are well-chilled before assembling, or allow the assembled salad to chill for at least 30 minutes before serving.

Creative Ways to Customize This Zucchini Pasta Salad

This Mediterranean Zucchini Pasta Salad is wonderfully versatile, making it easy to adapt to your taste preferences or whatever fresh ingredients you have on hand. Feel free to get creative!

• ADD MORE VEGETABLES: Enhance the nutritional value and crunch by incorporating additional vegetables. Consider finely sliced radishes for a peppery bite, shredded carrots for sweetness, thinly sliced celery for extra texture, or even small florets of raw cauliflower. Grilled corn kernels or roasted red peppers would also be fantastic.
• BOOST WITH GREENS: For an even heartier salad, mix in some leafy greens. Robust options like chopped kale, crisp romaine lettuce, tender spinach, or peppery arugula would be excellent choices. Ensure they are well-chopped to integrate seamlessly with the other ingredients.
• SWITCH THE BEANS: While chickpeas offer a great texture and protein, you can easily swap them out. Try cannellini (white) beans for a creamier texture or kidney beans for a different earthy flavor. Lentils could also be a unique and healthy addition.
• ADD MORE FRESH HERBS: Fresh herbs are the soul of Mediterranean cooking. Beyond parsley, consider fresh dill for a bright, slightly anise-like flavor, fresh mint for a refreshing coolness, or even a bit of fresh basil for an Italian twist.
• CHANGE UP THE CHEESE: If feta isn’t your top choice, explore other cheeses. Crumbled goat cheese offers a tangy creaminess, shaved Parmesan provides a sharp, salty note, or even small cubes of fresh mozzarella could add a milder, softer texture.
• ADD PROTEIN: Transform this side dish into a complete meal by adding cooked protein. Grilled chicken breast, pan-seared shrimp, flaked salmon, or even grilled halloumi cheese would be delicious. For a vegetarian option, consider roasted tofu or tempeh.
• NUTS AND SEEDS: For an extra layer of crunch and healthy fats, sprinkle in some toasted pine nuts, chopped walnuts, or sunflower seeds just before serving.

Perfect Pairings: What to Serve with This Mediterranean Zucchini Pasta Salad

This versatile Mediterranean Zucchini Pasta Salad makes an excellent side dish or a light main course, pairing beautifully with a variety of proteins. Here are some fantastic suggestions to complete your meal:

• CHICKEN: The fresh, tangy flavors of this salad are a natural match for grilled or roasted chicken. Try serving it alongside a zesty Greek Lemon Chicken, flavorful Moroccan Chicken Thighs, traditional Lebanese Chicken Kebabs, or even crispy Air Fryer Tandoori Chicken Legs for a fusion twist.
• BEEF: For those who prefer red meat, this salad offers a refreshing contrast. Some of my favorite beef recipes to pair with this zucchini pasta salad include succulent Mediterranean Beef Kabobs, savory Lebanese Meat Pies, hearty Beef Kafta Meatballs, or a creative Spiced Beef and Hummus Pita.
• SEAFOOD: Light and flaky seafood options always complement a fresh salad like this. Consider serving it with Air Fryer Cod, perfectly Baked Cod with Lemon, rich Black Sea Bass, or tender Greek Baked Tilapia. The Mediterranean flavors harmonize beautifully.

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5 from 2 votes

Mediterranean Zucchini Pasta Salad

By
Julia Jolliff

Prep:

15 minutes
mins

Total:

15 minutes
mins

Servings:

4
servings

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Saved
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You will love this Mediterranean Zucchini Pasta Salad during the warmer months. This would be great for a bbq, potluck or summer celebration! 

Ingredients 

• ▢ 1 zucchini, spiralized
• ▢ 1 – 15 can chickpeas, drained
• ▢ 1/2 english cucumber, diced
• ▢ 1 cup cherry tomatoes, halved
• ▢ 1 red bell pepper, seeds removed, chopped
• ▢ 1 cup kalamata olives
• ▢ 5 ounces feta cheese, crumbled
• ▢ 4-5 green onions, green and white parts chopped
• ▢ 1/4 cup parsley, chopped
• ▢ 1 lemon , juiced
• ▢ 3 Tablespoons extra virgin olive oil
• ▢ 1 Tablespoon red wine vinegar
• ▢ 1 teaspoon oregano
• ▢ Salt and pepper to taste

Instructions 

• Spiralize your zucchini if you aren’t using pre-spirzlied zucchini.
• Lay the zucchini noodles in a single layer on a paper towel. Sprinkle with salt and let the moisture come out. After 15 minute pat dry.
• Place the zucchini noodles in a large bowl. Add the chickpeas, cucumber, tomatoes, bell pepper, olives, feta cheese, green onions and parsley.
• In a mason jar or a salad dressing container combine the lemon juice, olive oil, red wine vinegar, oregano and stir or shake to combine.
• Pour over the salad and gently toss. Add salt and pepper to taste.
• Serve with pepperoncinis and lemon wedges.

Notes

• This salad really doesn’t hold up well as leftovers unless you keep the spiralized vegetables separate.
• I noticed that they add too much water to the salad as they sit overnight.
• I would also only use the dressing as you eat the salad otherwise the ingredients will get soggy.

Nutrition

Calories:
280
kcal

,

Carbohydrates:
13
g

,

Protein:
8
g

,

Fat:
24
g

,

Saturated Fat:
7
g

,

Polyunsaturated Fat:
2
g

,

Monounsaturated Fat:
13
g

,

Cholesterol:
32
mg

,

Sodium:
946
mg

,

Potassium:
463
mg

,

Fiber:
4
g

,

Sugar:
5
g

,

Vitamin A:
1983
IU

,

Vitamin C:
78
mg

,

Calcium:
242
mg

,

Iron:
2
mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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Today’s post is sponsored by Heinen’s. As always, opinions are 100% my own. 

Embrace the Freshness of Mediterranean Living

This Mediterranean Zucchini Pasta Salad isn’t just a recipe; it’s an invitation to savor the lightness and richness of a diet celebrated worldwide for its health benefits and incredible flavors. By swapping traditional pasta for spiralized zucchini, we’ve created a dish that is lower in carbohydrates, gluten-free, and bursting with fresh, wholesome ingredients. It’s a testament to how simple, seasonal produce can be transformed into something truly extraordinary.

Whether you’re new to spiralizing or a seasoned pro, this salad offers an easy and delightful way to enjoy the bounty of summer. It’s perfect for meal prep, a quick weeknight dinner, or as a vibrant centerpiece for your next gathering. With its blend of crisp vegetables, savory feta, briny olives, and zesty Greek dressing, every bite transports you to the sun-drenched coasts of the Mediterranean.

So, gather your ingredients, fire up your spiralizer, and get ready to enjoy a healthy, delicious, and effortlessly elegant salad that will keep you coming back for more. Happy cooking!