Quick Takeaway
Pasta salad is back on the table on a low oxalate diet. This Mediterranean version uses a Low tier pasta plus bright, fresh vegetables and herbs, so you get all the flavor without the oxalate load. New here? Start with our Low Oxalate Foods List.
If pasta salad has felt off the table on a low-oxalate diet, this Mediterranean version brings it back. Made with Chickapea brand pasta and Italian spices, it’s a tangy, herb-forward, vegetable-packed pasta salad that works for weeknight lunches, potluck contributions, and meal prep alike.
Why You’ll Love This Recipe
- Real pasta salad on a low-oxalate diet. Chickapea brand pasta is one of the few pasta options that’s safe, and it tastes great.
- Loads of vegetables in one dish. Cucumbers, arugula, cherry tomatoes, and fresh herbs all in a single bowl.
- Tangy, herb-forward dressing. Lemon, dijon, garlic, and Italian spices, bright and bold without being heavy.
- Travels well. Holds up for hours, which makes it perfect for picnics, potlucks, and lunches packed the night before.
- Make ahead-friendly. The flavor actually improves after sitting in the dressing for an hour or two.
The Smart Swap That Makes This Low Oxalate
Mediterranean pasta salad has one ingredient that would normally rule it out for anyone watching oxalates: wheat pasta (high oxalate). Here is what this recipe uses instead:
- Chickapea brand spiral pasta, made from only chickpeas and peas, with zero wheat, zero corn, and no other high-oxalate ingredients in the box. It’s sturdy enough to hold its shape in a salad and one of the very few pastas safe to eat on a low-oxalate diet.
- Italian spices, a blend of oregano, marjoram, thyme, rosemary, basil, and sage. Dried herbs are measured by the teaspoon rather than the cup, so one teaspoon spread across six servings adds only a small amount while carrying all the Mediterranean flavor.
Wondering if an ingredient is low oxalate? Check any food in seconds with our free Food Look-Up tool.
Ingredient Notes
- Chickapea brand spiral pasta. Made from just chickpeas and peas, no wheat, no corn, no high-oxalate fillers. Cook to al dente per the package, drain, rinse with cold water to stop the cooking, and let it come to room temperature before assembling.
- Cherry tomatoes. Halve them so the dressing can coat the cut sides. Grape tomatoes work as a substitute.
- Cooked chickpeas. Eden Organic is the recommended brand because they pressure-cook all of their canned beans, which removes lectins.
- Arugula. A peppery green that holds its texture in dressing better than spinach. Use baby arugula if you prefer a milder flavor.
- English cucumber. The thin skin doesn’t need peeling and the seeds are minimal. Cut into half-moons so each bite gets a piece.
- Black olives. Use canned for convenience. Drain well and slice if they aren’t pre-sliced.
- Fresh basil and mint. Both are essential, they’re what give the salad its brightness. Don’t substitute dried.
- Feta cheese (optional). Adds salty, tangy creaminess. Skip it if you’re dairy-free.
- Italian spices. Look for it in the spice aisle, it is a pre-mixed blend of oregano, marjoram, thyme, rosemary, basil, and sage.
How to Make Mediterranean Pasta Salad
The full step-by-step is in the recipe card below. Big picture:
- Cook the Chickapea pasta per package instructions and let it cool to room temperature.
- Whisk the dressing, olive oil, lemon juice, red wine vinegar, dijon, garlic, Italian spices, and salt. Set aside to let the flavors meld.
- Combine all the salad ingredients in a large bowl, pasta, vegetables, herbs, chickpeas, and feta if using.
- Pour the dressing over and toss to coat everything evenly.
- Serve immediately or chill for 30 minutes for the flavors to develop further.
Mediterranean Pasta Salad
Print Recipe
Ingredients
For the Dressing
- 1/4 cup extra-virgin olive oil
- 2 tbsp lemon juice
- 1 tbsp red wine vinegar
- 1 tsp dijon mustard
- 3 cloves garlic pressed
- 1 tsp Italian spices see notes
- 1/2 tsp sea salt
For the Salad
- 3 cups Chickapea spiral pasta cooked according to package, room temperature
- 2 cups cherry tomatoes halved
- 1.5 cups cooked chickpeas drained and rinsed
- 2 cups arugula
- 1 cup English cucumber cut into half moons
- 1/2 cup canned black olives sliced
- 1 cup fresh basil leaves chopped
- 1/2 cup fresh mint leaves chopped
- 1 cup crumbled feta cheese, optional
Instructions
- Combine all of the dressing ingredients in a small bowl and whisk together with a fork. Set aside to let the flavors blend while you prepare the salad.
- In a large bowl, add all of the salad ingredients (cooked pasta, tomatoes, chickpeas, arugula, cucumber, olives, basil, mint, and feta if using). Toss gently to combine.
- Pour the dressing evenly over the salad and toss to coat. Serve immediately or chill for 30 minutes to let the flavors meld further.
Pro Tips for the Best Pasta Salad
- Cool the pasta completely. Hot pasta wilts the arugula and herbs and makes the dressing slide off. Drain, rinse with cold water, and let it sit a few minutes before mixing.
- Make the dressing first. While the pasta cools and you chop vegetables, the dressing has time for the garlic to mellow and the herbs to bloom in the oil.
- Toss gently. Chickpea pasta is more delicate than wheat pasta, too aggressive a toss and it can break apart.
- Salt to taste at the end. The feta and olives both add salt, so taste before adding more.
- Best after 30 minutes. Letting the salad sit briefly after dressing brings everything together.
What to Serve With Mediterranean Pasta Salad
- Grilled or roasted chicken for a complete main meal
- Hummus with cucumber slices on the side
- Boiled asparagus for an extra vegetable
Storage
- Refrigerator. Store leftovers in an airtight container for up to 3 days. The pasta will absorb some of the dressing as it sits, add a splash of olive oil and lemon juice when serving leftovers if it looks dry.
- Make ahead. You can assemble the entire salad up to 4 hours in advance and refrigerate. For longer make-ahead, keep the dressing separate and toss just before serving.
- Freezing. Not recommended, the texture of the vegetables and pasta suffers significantly after thawing.
Substitutions and Variations
- Skip the feta for a fully dairy-free version, the salad still has plenty of flavor.
- Swap the dijon for a touch more lemon juice if you don’t have dijon on hand.
- Use red lentil pasta if you can’t find Chickapea, it’s another low-oxalate pasta option.
- Add grilled chicken or shrimp to make this a hearty main-course salad.
Frequently Asked Questions
Is pasta salad low oxalate?
Traditional pasta salad isn’t, because regular wheat pasta is high in oxalates. This recipe uses Chickapea pasta (made from chickpeas and peas), which is on the low-oxalate grains list. Combined with a simple herb dressing, the whole salad stays well within low-oxalate limits.
Why Chickapea brand specifically?
Chickapea is one of the cleanest pasta brands on the market for low-oxalate eaters, it’s made from just two ingredients: chickpeas and peas. No wheat, no corn, no quinoa, no high-oxalate fillers. That short ingredient list is the whole reason it works for this diet, and it’s why I keep it as a pantry staple. You’ll find it at well-stocked grocery stores, health food stores, and online.
Can I make this dairy-free?
Yes, just leave out the feta. The salad has plenty of flavor from the herbs, dressing, and vegetables without it.
How long does it keep?
Up to 3 days in an airtight container in the fridge. The pasta will absorb dressing as it sits, so you may want to add a fresh splash of olive oil and lemon juice when serving leftovers.