Wholewheat pasta salad with feta and tomatoes

The pasta salad that makes a change from versions that are too heavy on the mayonnaise: here, wholewheat pasta, feta, juicy tomatoes and a light olive oil dressing. Fresh, colourful and filling, it is the ideal summer lunch to take with you, and it keeps you going thanks to the complex carbohydrate and protein.

Preparation: 15 min  |  Cooking: 12 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 366 kcal · 12 g protein · 31 g carbohydrate · 21 g fat

Ingredients

• 300 g wholewheat pasta
• 150 g feta
• 3 tomatoes
• 1 cucumber
• 1 red onion
• 3 tbsp olive oil
• fresh basil

Method

1. Cook the wholewheat pasta al dente, rinse under cold water and drain.
2. Dice the tomatoes and cucumber, and slice the red onion.
3. Mix the pasta with the vegetables and add the crumbled feta.
4. Season with olive oil, salt, pepper and shredded basil.

Nutritional benefits

Wholewheat pasta provides complex carbohydrate and fibre, for longer-lasting energy and a lower glycaemic index than white pasta: good fuel for athletes and a boost to fullness for everyone. The feta adds protein and calcium, the tomatoes and cucumber vitamins and water, and the olive oil good fats. By replacing the mayonnaise with an olive oil dressing, you get a complete, balanced salad rather than a dish that is too fatty.

Variations and substitutions

• Higher in protein (for building muscle): add chicken, tuna or chickpeas.
• Vegan: replace the feta with marinated tofu or diced avocado.
• Mediterranean: olives, grilled peppers, sun-dried tomatoes.
• Gluten-free: pulse-based or corn pasta.

Storage and making ahead

This salad keeps for 3 days in the fridge and is ideal for a lunchbox: the flavours blend over time. Add the dressing and basil when serving to keep it fresh.

💡 Good to know

Rinse the pasta under cold water after cooking to stop it cooking and to stop it sticking. Choose wholewheat for more fibre and better fullness.

Read also

Discover more vegetarian recipes · healthy & balanced recipes · muscle-building recipes.

The foods in this recipe: pasta · feta · tomatoes · cucumber · onion.

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