Fat Free Feta Pasta Salad with Apples

Bright, refreshing, and wholesome, this Fat-Free Feta Pasta Salad with Apples is a lighter twist on classic pasta salads, packed with vibrant flavors and nutrient-rich ingredients. Whole wheat pasta serves as the hearty base, while crisp apples, juicy cherry tomatoes, crunchy cucumber, and tender baby spinach create a colorful medley of textures. A tangy balsamic-lemon dressing, with a hint of honey for balance, ties it all together, while crumbled fat-free feta adds a creamy, satisfying finish—all without the added fat! Perfect as a healthy side dish or a light main course, this salad is an effortless choice for picnics, potlucks, or meal prep. Ready in just 25 minutes, it’s a delicious combination of protein, fiber, and fresh produce.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 250 grams Whole wheat pasta (penne or rotini)
• 100 grams Fat-free feta cheese, crumbled
• 1 Apple (preferably crisp, sweet variety like Fuji or Honeycrisp)
• 150 grams Cherry tomatoes, halved
• 1 Cucumber, diced
• 0.5 Red onion, thinly sliced
• 50 grams Baby spinach leaves
• 2 tablespoons Balsamic vinegar
• 1 tablespoon Fresh lemon juice
• 1 teaspoon Honey (optional, for sweetness)
• 1 clove Garlic, minced
• 0.5 teaspoon Dried oregano
• 0.25 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Water

Directions

Step 1

Cook the whole wheat pasta according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process. Set aside to cool.

Step 2

While the pasta is cooling, core and dice the apple into bite-sized pieces. Set aside in a bowl and sprinkle lightly with lemon juice to prevent browning.

Step 3

In a small bowl, whisk together the balsamic vinegar, lemon juice, honey (if using), minced garlic, dried oregano, salt, black pepper, and water to create the dressing. Set aside.

Step 4

In a large mixing bowl, combine the cooked pasta, diced apple, cherry tomatoes, diced cucumber, sliced red onion, and baby spinach leaves.

Step 5

Pour the dressing over the salad ingredients and toss gently to coat evenly.

Step 6

Add the fat-free feta cheese and toss lightly to combine, ensuring the feta stays intact.

Step 7

Serve immediately, or refrigerate for 20-30 minutes to allow flavors to meld. Enjoy chilled or at room temperature.

Nutrition Facts

Serving size	(946.5g)

Amount per serving	% Daily Value*
Calories	1221.1

Total Fat 7.2g	0%
Saturated Fat 1.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 17.9mg	0%
Sodium 1950.0mg	0%
Total Carbohydrate 242.4g	0%
Dietary Fiber 23.2g	0%
Total Sugars 47.6g
Protein 62.2g	0%

Vitamin D 0IU	0%
Calcium 531.3mg	0%
Iron 12.8mg	0%
Potassium 1817.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 5.0%

Protein: 19.4%

Carbs: 75.6%