Healthy Macaroni Salad

4 cups dry chickpea elbow macaroni
Naturally gluten-free and packed with protein. Cook just until al dente so it holds its shape after chilling.

½ cup nonfat plain Greek yogurt
Adds creaminess without the saturated fat. Use plain, not flavored.

1 Tbsp distilled white vinegar
Gives the salad its tangy backbone. Balances the sweetness from pickles and peppers.

1½ tsp granulated sugar
Just a touch rounds out the dressing without overpowering. You can skip it if needed for low-sugar diets.

1 tsp freshly ground black pepper
Adds subtle heat. Adjust to taste if you like a peppery bite.

¼ cup skim milk
Thins the yogurt dressing without adding fat. Start with ¼ cup and adjust for consistency.

1 tsp reduced sodium pickle brine
Bold, salty-sour flavor with very little sodium. Adds that classic deli-style zing.

2 whole roasted red peppers, diced
Mild and slightly sweet. Pat dry before chopping to avoid watery salad.

3 diced sweet and spicy pickle slices (about ¼ cup)
Adds crunch and zip. Use any favorite sweet-hot pickle if needed.

¼ cup reduced sodium black olives, finely chopped
Salty and savory. Use chopped green olives for a brighter flavor.

3 green onions, thinly sliced (plus more for garnish)
Sharp and fresh. Use both the white and green parts for balance.

Cook the Pasta:
Bring a large pot of lightly salted water to a boil. Cook the chickpea elbow macaroni until just al dente, about 6–7 minutes. Drain and rinse under cold water to stop the cooking and cool it down.

Make the Dressing:
In a small bowl, whisk together the Greek yogurt, vinegar, sugar, and black pepper. Stir in the milk and pickle brine until smooth and pourable. If needed, add a splash more milk to loosen.

Assemble the Salad:
In a large bowl, combine the cooled pasta with about ¾ of the dressing. Toss gently until the pasta is fully coated. The dressing may seem thin — it will thicken as it chills.

Add the Mix-Ins:
Fold in the red peppers, pickles, olives, and green onions. Add another small splash of dressing and stir again.

Chill and Serve:
Cover and refrigerate for at least 2 hours or overnight. Just before serving, stir in the remaining dressing and garnish with extra green onions. Serve cold.

Only cooking for a few people or don’t need 12 servings? You can easily make a smaller batch of this Healthy Macaroni Salad without losing any flavor or texture. Here's exactly how to cut the full recipe in half to yield about 6 servings (½ cup each):

Halved Recipe Ingredients

• 2 cups dry chickpea elbow macaroni
• ¼ cup nonfat plain Greek yogurt
• ½ Tbsp distilled white vinegar
• ¾ tsp granulated sugar
• ½ tsp freshly ground black pepper
• 2 Tbsp skim milk
• ½ tsp reduced sodium pickle juice
• 1 whole roasted red peppers, diced
• 2 diced sweet and spicy pickle slices (about ¼ cup)
• 2 Tbsp reduced sodium black olives, finely chopped
• 2 green onions, thinly sliced

You can prep this smaller batch in the same way as the full recipe. It chills faster too, so it’s great when you’re short on time but still want a high protein pasta salad that feels like a full meal.

This Healthy Macaroni Salad recipe gives you all the creamy, tangy comfort of classic picnic macaroni salad, but without the heavy mayo, added sugar, and excess sodium. If you’ve ever tried the Pioneer Woman’s famous macaroni salad, you know it’s delicious, but it is very rich and unhealthy. We reimagined it in the Health eCooks Test Kitchen to better support your dietary needs and to maintain that classic texture and flavor.

How Ours Is Healthier:

• Chickpea pasta instead of regular elbow macaroni: Higher in fiber and protein, lower in simple carbs — plus naturally gluten-free.
  
  
• Nonfat Greek yogurt in place of mayonnaise: Cuts nearly all the saturated fat while keeping it creamy and thick.
  
  
• Half the sugar: We use just 1½ teaspoons compared to 3 teaspoons in the original.
  
  
• Lower sodium overall: We skip the added salt and use reduced sodium pickles and olives.
  
  
• Same splash of pickle juice and roasted red peppers: Still gets that tangy, smoky flavor without loading on extras.
  
  
• Smaller portions of high-sodium ingredients: Just ¼ cup olives and ¼ cup pickles instead of ½ cup each.
  
  
• Only 150 calories per serving with 9g protein and 4g fiber: Makes it a smart fit for diabetic diets, GLP-1 meal plans, and heart-healthy eating.

This version keeps the classic feel of the Pioneer Woman’s macaroni salad but with healthier choices so that you don’t have to give up one of your favorite comfort foods to eat better.

Not a fan of chickpea pasta?
Try other high-protein gluten-free options like lentil pasta, edamame pasta, or quinoa pasta.

Don’t need to go gluten-free?
Use whole wheat or whole grain elbow pasta, which are still high in fiber and protein.

Don’t have distilled vinegar?
Swap with apple cider vinegar for a fruitier tang.

Want to make it vegan?
Use unsweetened plain almond milk or soy milk instead of skim milk, and swap Greek yogurt with unsweetened coconut yogurt or a thick cashew-based yogurt.

• High in plant-based protein from chickpea pasta and Greek yogurt
  
  
• Low in saturated fat with only 2 grams total fat per serving
  
  
• Gluten-free and vegetarian with vegan option available
  
  
• Diabetic- and heart-friendly with just 56 mg sodium per serving
  
  
• Fits into GLP-1 meal plans and hospital-approved menus
  
  
• Only 150 calories and 4 grams of fiber per ½-cup serving

• Store in an airtight container in the fridge for up to 4 days
  
  
• Chill overnight for best flavor, which gives the dressing time to soak in and the flavors to blend together.
  
  
• Stir before serving and add a splash of milk or dressing if it looks dry
  
  
• Great for picnics, cookouts, lunchboxes, or as a GLP-1 diet-friendly side
  
  
• Add chopped grilled chicken or tofu to turn it into a meal

Looking for more healthy pasta salad ideas? These colorful and nutritious options are great for parties or weekly meal prep.

• Taco Pasta Salad: Smoky chipotle, black beans, corn, and avocado in a zesty Tex-Mex pasta salad.
  
  
• Crab Pasta Salad: Made with real lump crabmeat, crisp bell peppers, and a light and herby sour cream and mayonnaise dressing.
  
  
• Tortellini Pasta Salad: Cheese tortellini with mixed veggies and a light garlic sauce. High flavor with heart-healthy benefits.
  
  
• Veggie Pasta Salad: Packed with colorful vegetables and fiber, making it a great option for vegetarians and meal preppers.
  
  
• Rotini Pasta Salad: Simple, satisfying, and tossed in tangy, low-fat Italian dressing. Great for making big batches for parties.

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes (plus chilling)

Calories: 150 per ½ cup

Dietary Tags: Gluten-Free, High Protein, Vegetarian, Heart Healthy, Low Sodium, GLP-1 Friendly

Is macaroni salad healthy?
This one is. With chickpea pasta, low-fat yogurt, and reduced sodium add-ins, it's high in protein and fiber with minimal fat and sugar. Ideal for heart health and diabetes management.

Is chickpea pasta gluten free?
Yes. Chickpea pasta is naturally gluten-free and made entirely from chickpeas. Always double-check the label to make sure it's certified gluten-free if needed.

What are five common mistakes when making pasta salad?

1. Overcooking the pasta: It turns mushy after chilling. Cook just to al dente.
   
   
2. Skipping the rinse: Rinsing stops cooking and prevents gummy texture.
   
   
3. Using too little dressing: Cold pasta soaks it up; always make extra to stir in after chilling.
   
   
4. Adding veggies too early: Some get soggy if added before chilling.
   
   
5. Not chilling enough: The flavors need at least 2 hours to come together.

Why do you put vinegar in macaroni salad?
Vinegar brightens the flavor and balances creamy ingredients. It also adds a tangy note that keeps the salad from tasting flat.

What is the secret to good pasta salad?
Balance. You want creamy and crunchy, tangy and sweet, soft and crisp. And always let it chill! Letting it set is when the magic happens and the flavors come together.

Should I rinse pasta for cold pasta salad?
Yes. It cools the pasta quickly, stops cooking, and helps prevent sticking. Just don’t over-rinse or it’ll lose too much starch.