Enjoy this bright, Heart Healthy Crab Pasta Salad for a light but filling lunch or simple dinner. It's a wonderful alternative to traditional mayo-heavy recipes, using a vibrant dill and lemon dressing based on light mayonnaise and fat-free sour cream to reduce saturated fat while keeping the rich texture. Approved for both Heart Healthy and Diabetic diets, this recipe is packed with fresh vegetables and lean protein. It's easy to make ahead, which is great for parties or meal prep. Be sure to try our other healthy pasta salad recipes too!
This crab pasta salad is an excellent choice for a heart-healthy and diabetic diet because it successfully balances fiber from multigrain pasta and lean protein from crabmeat with smart, low-fat swaps for the dressing base. The addition of fresh lemon juice, dill, and a crunchy vegetable medley ensures high flavor and nutrient density without relying on excess saturated fat or sodium, supporting its health approvals.
Real lump crabmeat is typically lower in sodium and provides slightly more nutrients, but imitation crab (which is usually pollock) is also a lean protein source. If you use imitation crab, choose a low-sodium brand to maintain the heart-healthy profile.
Yes, you can replace the light mayonnaise and fat-free sour cream with one cup of plain, non-fat Greek yogurt to make a creamy, high-protein dressing while eliminating the mayo entirely. The flavor will be tangier, which pairs well with the lemon and dill.
Pasta absorbs the dressing over time, which can dry it out. Before serving leftovers, toss the salad with a tablespoon of fresh lemon juice and a splash of reserved dressing (or a tablespoon of extra yogurt/mayonnaise) to refresh the texture and flavor.
Freezing is not recommended for this dish. Both the mayonnaise-based dressing and the cooked pasta will separate and become watery and mushy when thawed. Store leftovers in the refrigerator for up to 3 days instead.
Short pasta shapes like bow-ties (farfalle), rotini, or medium shells work best because they hold the dressing in their curves. Avoid very thin pasta types which can clump together when chilled.
These vibrant, fast and easy recipes will add flavor and variety to your weekday lunches.
These satisfying salads star whole grains to make them filling, and are packed with savory flavor from herbs, lean protein and veggies.
Recipe yields 12 servings
In a large bowl, combine all ingredients except the pasta. Add the pasta, and toss gently. Keep covered and chilled until serving. Garnish with dill sprigs just before serving.
Try any of these alternative flavor combinations for a different take on this dish.
This salad is hearty enough to be a meal on its own, but you can serve it alongside complementary items to round out the flavor and nutrient profiles. Pair it with a simple side of fresh sliced tomatoes and balsamic vinegar, or serve it atop a bed of mixed greens for added volume and fiber. A small bowl of low-sodium, heart-healthy soup (like vegetable or lentil) makes a fantastic accompaniment.
You may substitute canned tuna or salmon (drained well) for the crabmeat.
Replace the light mayonnaise and fat-free sour cream entirely with 1 cup of plain non-fat Greek yogurt to reduce fat and cholesterol further.
Feel free to swap bell peppers for other crunchy vegetables like diced celery, chopped red onion, or cucumber.