Caprese Pasta

(5.0)
By Judy Capodanno
Updated 8/18/2025
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
Approved for These Diets:
Heart Healthy | Low Sodium | Diabetic | Mediterranean | Low Cholesterol | Vegetarian

This Caprese Pasta brings the classic Italian flavors of ripe tomatoes, fresh basil, and sharp Parmesan cheese into a light and refreshing pasta salad that’s ready in just 30 minutes. Made with whole grain penne pasta, it delivers fiber (4g per 1 cup) and nutrients while staying naturally low sodium (only 131mg per serving), making it an ideal heart healthy pasta recipe. Each serving is packed with fresh herbs and veggies and healthy fats from extra virgin olive oil, creating a balanced dish that works as both a side or a satisfying addition to your meal prep rotation. Ideal for picnics, potlucks, or weeknight dinners, this Caprese Pasta Salad recipe is highly versatile and crowd-pleasing. For extra protein, simply add grilled chicken or shrimp to turn it into a high protein pasta salad that works for a complete and healthy dinner.

If you loved this Caprese Pasta Salad, be sure to explore more of our refreshing and satisfying healthy pasta salad recipes for every occasion. From light side dishes to hearty meal prep ideas, we’ve got a collection designed to match everyone’s taste buds. And if you’re looking to save money while eating well, don’t miss our budget-friendly Mediterranean diet recipes packed with flavor and nutrition.

Total Time
30 minutes
Servings
8
Calories
177

What Makes This Caprese Pasta Salad Recipe So Healthy

This Mediterranean pasta salad recipe is a great option for weeknights, potlucks, or healthy lunches. The combination of juicy tomatoes, fresh basil, and a light olive oil dressing turns this into the best Caprese pasta salad for hot days when you don’t want something heavy. We use whole grain penne pasta to bump up the fiber, and just a touch of balsamic vinegar gives it a rich, tangy kick. This works well as a base for a high-protein pasta salad, too! Just add grilled chicken or shrimp to increase the total protein. It’s a simple, no-fuss meal with a classic Italian Caprese pasta salad feel.

Ingredient Substitutions

Fresh baby spinach works well and has a milder flavor.

Try red wine vinegar with a pinch of sugar for a similar balance.

Crumbled goat cheese or diced part-skim mozzarella will still give that creamy touch. Or omit the mozzarella balls entirely to keep the fat low.

Use chickpea or lentil pasta for a high-protein gluten-free pasta swap.

Key Health Highlights

  • 4g fiber per serving from whole grains and veggies
  • Low in sodium with only 131mg per cup
  • Diabetic-friendly with complex carbs and no added sugar
  • Just 7g total fat and only 2g saturated fat
  • Vegetarian and heart-smart with simple, fresh ingredients

Serving & Storage Tips

  • Store leftovers in an airtight container in the fridge for up to 4 days.
  • To revive before serving, toss with a splash of olive oil, balsamic vinegar, or fresh lemon juice.
  • Serve cold or at room temp — both taste great.
  • For a high-protein pasta salad, add grilled chicken, shrimp, or canned no salt added white beans, like cannellini or great northern beans.
  • Make ahead up to a day early, but add the fresh basil and arugula just before serving. If using the mozzarella, add that just before serving, as well.

FAQs About Caprese Pasta

Yes. Whole grain pasta is rich in fiber, which supports digestion, helps manage blood sugar, and keeps you full longer. It's a smart base for any healthy pasta recipe because it provides complex carbohydrates and more nutrients than regular white pasta.

Absolutely. Thanks to its high fiber content and slower digestion rate, whole grain pasta helps stabilize blood sugar. It’s a better option than refined pasta for anyone managing diabetes or looking for a low glycemic pasta alternative.

It can be, especially when it has been made like this one. A healthy pasta salad should include fiber-rich grains, fresh vegetables, and a light dressing. Avoid heavy mayonnaise or salty processed ingredients to keep it heart-smart and balanced.

Yes. Just leave out the Parmesan and mozzarella. Also be sure to use a plant-based pasta. For extra flavor, try nutritional yeast or a few marinated reduced sodium olives.

Penne Caprese pasta holds dressing well, but fusilli or farfalle are also great choices. Stick with whole grain or legume-based pasta to boost fiber and protein.

Definitely. It keeps well for up to 4 days and the flavors get better as it sits. It’s ideal for lunchboxes or quick dinners during the week.

Yes. While traditionally served as a cold Caprese pasta salad recipe, it's also delicious warm, especially right after tossing the pasta with the tomato mixture. Just skip chilling and serve right away.

Photo Credit: Adobe Stock
Health eCooks Cookbook on Amazon

Ingredients

Recipe yields 8 servings

How to Make Caprese Pasta

  1. Step 1

    In a large pot, bring 1 gallon of lightly salted water to a boil.

  2. Step 2

    In a large serving bowl, add tomatoes and onion. Tear arugula and basil into small pieces. Add to the bowl. Add the olive oil, balsamic vinegar, garlic and Italian seasoning.

  3. Step 3

    With a vegetable peeler, shave thick slices of cheese and add to serving bowl. Grate the cheese that is too small to shave and reserve for garnish. Toss well.

  4. Step 4

    Cook pasta in the boiling water until al dente, according to package directions. Drain and immediately toss pasta with the tomato mixture until well coated. Serve sprinkled with reserved Parmesan cheese and freshly cracked black pepper. If desired, mix in mini mozzarella balls.

  5. Step 5

    Store leftover caprese pasta salad in an airtight container in the refrigerator for up to 4 days.

Nutrition Facts

Serving Size:
1 cup

177
Calories
7
g
Fat
7
mg
Cholesterol
131
mg
Sodium
23
g
Carbs
2
g
Sat. Fat
4
g
Fiber
9
g
Protein
3
g
Sugars

More Healthy Pasta Salad Recipes Like Caprese Pasta

If you love this light and refreshing Caprese Pasta, you’ll want to try a few more of our favorite healthy pasta salad recipes. Each one is developed with simple ingredients, balanced nutrition, and plenty of flavor to keep mealtime easy and satisfying.