This Healthy Apple Pecan Pasta Salad combines whole wheat rotini with crisp apples, celery, red onion, dried cranberries, pecans, and feta cheese, all tossed in a creamy apple cider dressing.
The dressing is made with Greek yogurt, light mayonnaise, apple cider vinegar, honey, and Dijon mustard, giving it a tangy, slightly sweet flavor that coats every piece without weighing the salad down.
The apples and dried cranberries bring a natural sweetness that pairs well with the tang in the dressing, while the celery and pecans add crunch to balance out the softer pasta and fruit.
Red onion adds a little sharpness, and the feta rounds things out with a salty bite. Fresh parsley on top keeps the flavors from feeling too rich.
Using whole wheat rotini instead of regular pasta adds extra fiber, and swapping most of the mayonnaise for Greek yogurt cuts down on fat while keeping the dressing creamy.
At 319 calories and 14 grams of protein per serving, it’s a filling option that still feels lighter than a traditional pasta salad.
This salad holds up well in the fridge, which makes it a good option for meal prep. It works as a light lunch on its own, a side dish for a fall potluck, or an addition to a Thanksgiving table when you want something different from the usual options.
Why You’ll Love This Healthy Apple Pecan Pasta Salad
Made for Fall
Apples, dried cranberries, pecans, and apple cider vinegar give this pasta salad an autumn flavor that works well from early fall through Thanksgiving.
Plenty of Texture
The apples and celery stay crisp, while the pecans add crunch to each serving.
Creamy Dressing Without Heavy Cream
Greek yogurt and light mayonnaise make the dressing creamy, while apple cider vinegar, Dijon mustard, and honey balance the flavor.
Whole Wheat Pasta
Whole wheat rotini adds extra fiber and holds onto the creamy dressing well.
Works for Lunch or a Side Dish
Serve it as a cold lunch, add it to a potluck table, or use it as a fall side dish with your main meal.
Ingredient Substitutions
Apples
Use a crisp apple that holds its shape after chopping. Honeycrisp, Pink Lady, Fuji, or Gala can be used.
Whole Wheat Rotini
Regular rotini can replace the whole wheat rotini if that is what you have on hand. Another short pasta with grooves or curves can also be used.
Pecans
Chopped walnuts can replace the pecans.
Feta Cheese
Reduced-fat goat cheese can be used in place of the feta for a softer texture and tangy flavor.
Dried Cranberries
Dried cherries or raisins can replace the dried cranberries.
Fresh Parsley
Fresh flat-leaf or curly parsley will both work.
Greek Yogurt
Plain low-fat Greek yogurt can replace the nonfat Greek yogurt. The dressing will have a slightly richer texture.
Honey
Maple syrup can replace the honey. It will give the dressing a slightly different sweetness.
Dijon Mustard
Yellow mustard can be used if Dijon is unavailable, although the flavor will be milder.
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Healthy Apple Pecan Pasta Salad
Recipes are written with one action per step for accessibility. Short lines. Fewer rereads. A calmer kitchen on mobile or desktop.
Ingredients
- 8 ounces whole wheat rotini pasta
- 2 large apples chopped
- ¾ cup celery chopped
- ⅓ cup red onion finely chopped
- ½ cup dried cranberries roughly chopped
- ½ cup chopped pecans
- ⅓ cup reduced-fat feta cheese crumbled
- 2 tablespoon chopped fresh parsley
For the Creamy Apple Cider Dressing:
- ½ cup plain nonfat greek yogurt
- 2 tablespoon light Mayonnaise
- 3 tablespoon apple cider vinegar
- 1 tablespoon honey
- 1 tablespoon dijon mustard
- ½ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
Instructions
- Cook the pasta according to the package directions.
- Drain the pasta in a colander. Rinse the pasta under cold water. Drain well.
- Add the cooled pasta, apples, celery, red onion, dried cranberries, pecans, feta cheese, and parsley to a large mixing bowl.
- In a small mixing bowl, add the Greek yogurt, light mayonnaise, apple cider vinegar, honey, Dijon mustard, garlic powder, onion powder, salt, and black pepper.
- Using a wire whisk, mix the dressing until smooth.
- Pour the dressing over the pasta salad. Toss until the pasta and other ingredients are evenly coated.
- Cover the bowl. Chill in the refrigerator for at least 30 minutes.
- Stir before serving.
Notes
Tips and Tricks
Choose firm apples – Use apples with a crisp texture so they hold their shape after the salad is mixed and chilled. Chop the apples close to assembly time – Apples begin to brown after they are cut. Preparing them shortly before mixing helps keep their color. Keep the pieces bite-sized – Chop the apples and celery into pieces that are close in size to the rotini so each serving has a balanced mix. Check the dressing after chilling – Pasta can absorb some of the dressing as it rests. Stir the salad well before serving to redistribute it. Save a few pecans for later – If you prefer more crunch, reserve some of the pecans and add them shortly before serving.Storing
Store in the Refrigerator – Place the pasta salad in an airtight container and refrigerate for up to 3 days. Stir Before Serving – The dressing may settle or absorb into the pasta during storage. Stir the salad before serving. Keep It Cold – Because the dressing contains Greek yogurt and mayonnaise, return leftovers to the refrigerator promptly after serving.Nutrition
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