Fat Free Feta Pasta Salad with Apples
Bright, refreshing, and wholesome, this Fat-Free Feta Pasta Salad with Apples is a lighter twist on classic pasta salads, packed with vibrant flavors and nutrient-rich ingredients. Whole wheat pasta serves as the hearty base, while crisp apples, juicy cherry tomatoes, crunchy cucumber, and tender baby spinach create a colorful medley of textures. A tangy balsamic-lemon dressing, with a hint of honey for balance, ties it all together, while crumbled fat-free feta adds a creamy, satisfying finish—all without the added fat! Perfect as a healthy side dish or a light main course, this salad is an effortless choice for picnics, potlucks, or meal prep. Ready in just 25 minutes, it’s a delicious combination of protein, fiber, and fresh produce.
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Recipe Information
Ingredients
- 250 grams Whole wheat pasta (penne or rotini)
- 100 grams Fat-free feta cheese, crumbled
- 1 Apple (preferably crisp, sweet variety like Fuji or Honeycrisp)
- 150 grams Cherry tomatoes, halved
- 1 Cucumber, diced
- 0.5 Red onion, thinly sliced
- 50 grams Baby spinach leaves
- 2 tablespoons Balsamic vinegar
- 1 tablespoon Fresh lemon juice
- 1 teaspoon Honey (optional, for sweetness)
- 1 clove Garlic, minced
- 0.5 teaspoon Dried oregano
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Water
Instructions
Cook the whole wheat pasta according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process. Set aside to cool.
While the pasta is cooling, core and dice the apple into bite-sized pieces. Set aside in a bowl and sprinkle lightly with lemon juice to prevent browning.
In a small bowl, whisk together the balsamic vinegar, lemon juice, honey (if using), minced garlic, dried oregano, salt, black pepper, and water to create the dressing. Set aside.
In a large mixing bowl, combine the cooked pasta, diced apple, cherry tomatoes, diced cucumber, sliced red onion, and baby spinach leaves.
Pour the dressing over the salad ingredients and toss gently to coat evenly.
Add the fat-free feta cheese and toss lightly to combine, ensuring the feta stays intact.
Serve immediately, or refrigerate for 20-30 minutes to allow flavors to meld. Enjoy chilled or at room temperature.
Nutrition Facts
Calories |
1221 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.2 g | 9% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 18 mg | 6% | |
| Sodium | 1950 mg | 85% | |
| Total Carbohydrate | 242.4 g | 88% | |
| Dietary Fiber | 23.2 g | 83% | |
| Total Sugars | 47.6 g | ||
| Protein | 62.2 g | 124% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 531 mg | 41% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 1817 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
