Looking for an easy, high-protein dinner that comes together in just 30 minutes? This Heart Healthy Tortellini Pasta Salad with Vegetables is the answer. Instead of a heavy mayonnaise dressing, we use a savory broth-based sauce to keep things light and nutritious. Packed with fiber-rich frozen vegetables and cheese tortellini, it’s a balanced meal that works perfectly for busy weeknights or meal prep lunches.
If you love this light and fresh meal, be sure to explore our full collection of healthy pasta salad recipes perfect for any season. You can also find plenty of other nutritious accompaniments in our variety of healthy side dishes.
This recipe fits a heart-healthy lifestyle by focusing on volume eating, using a generous amount of vegetables to bulk up the portion size without adding excessive calories. By swapping the traditional creamy mayo dressing for a lighter sauce made from chicken broth and a touch of olive oil, we reduce saturated fat while maintaining a satisfying, comfort-food texture.
This recipe replaces mayo with a "velouté" style sauce made from chicken broth thickened with a little flour and olive oil. It provides a creamy texture without the heavy saturated fat of mayonnaise.
Yes! While tortellini is richer than plain pasta, it offers protein and calcium. By controlling the portion size and bulking up the bowl with plenty of vegetables, it fits perfectly into a balanced, heart-healthy meal.
Almost any vegetable works! Peas, carrots, corn (in mixed veggie blends), spinach, roasted red peppers, cherry tomatoes, and zucchini are all excellent pairings that add flavor and nutrition.
Yes. You will need to find a gluten-free cheese tortellini brand and use a gluten-free flour blend or cornstarch to thicken the broth sauce.
Craving more classic Italian flavors without the heavy calories? These easy, heart-healthy recipes deliver the comfort food taste you love with a nutritious twist.
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Recipe yields 6 servings
Bring a large pot of lightly salted water to a boil.
In a small bowl, whisk the broth and flour. In a skillet, heat the oil over medium heat until hot. Add the garlic and onion and cook, stirring, until onion is softened, about 2 minutes.
Add the broth mixture to the skillet and bring to a boil. Cook the sauce, stirring occasionally, until it thickens, about 3 minutes. Remove from the heat and stir in cheese and parsley.
Add vegetables and tortellini to the boiling water; return the water to a simmer and cook until the vegetables and tortellini are tender, 3 to 5 minutes.
Drain pasta and vegetables into a colander; then add to the skillet with the sauce and stir to coat.
This salad is versatile, serve it warm right off the stove for a comforting dinner, or chill it for a refreshing lunch. It stores well in an airtight container in the refrigerator for 3-4 days. Because there is no mayo, it is also a safer option for picnics or potlucks where the dish might sit out for a short time (though food safety rules still apply!). Freezing is not recommended for this specific dish, as the creamy sauce and pasta texture may degrade upon thawing.
Since this dish is a "one-bowl meal" with carbs, veggies, and protein, it pairs well with simple, light sides. Try a crisp green salad with a vinaigrette dressing to add crunch. If you want more protein, serve it alongside grilled chicken breast or baked white fish. A slice of crusty whole-grain bread is great for mopping up any extra broth sauce.
For a Vegetarian Option: Swap the chicken broth for low-sodium vegetable broth to make this recipe completely meat-free.
For Fresh Veggies: If you prefer fresh over frozen, try diced bell peppers, steamed broccoli florets, or chopped asparagus. Blanch them briefly with the pasta.
For Gluten-Free: Use a gluten-free tortellini and substitute the whole wheat flour with a gluten-free all-purpose flour blend for the sauce.
For a Mayo Substitute: If you are looking for a creamy texture without the cooking step, you can use plain Greek yogurt mixed with a little olive oil and lemon juice, though the broth method in this recipe is lighter.