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Home » Recipes » Sides

Healthy Macaroni Salad

Published: May 29, 2023 · Modified: Apr 24, 2025 by Megan

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Craving a lighter take on a classic summer favorite? This Healthy Macaroni Salad is a homemade version that packs in more protein and less fat. Creamy, delicious, and full of the traditional flavors you love—all with a refreshing, low-calorie spin. It’s a win-win!

Healthy macaroni salad on a plate with a wooden spoon to the side.
Jump to:
  • Why You'll Love This Recipe
  • Low Calorie Macaroni Salad Ingredients
  • Variations and Dietary Modifications
  • How To Make a Healthy Macaroni Salad
  • Serving Suggestions
  • Expert Tips
  • Healthy Macaroni Salad Recipe FAQs
  • More Healthy Pasta Recipes
  • Healthy Low Calorie Macaroni Salad

This Healthy Macaroni Salad is the perfect side dish for summer gatherings, picnics, or cookouts, but light enough to enjoy all year long! It’s a healthier twist on the traditional deli-style version, which is often loaded with sugar and saturated fats—without compromising on taste.

What makes it lighter? The dressing! By using a high-protein base like Greek yogurt, a lighter mayo, and fresh ingredients like parsley, lemon juice, Dijon mustard, and a touch of honey, we create a creamy, satisfying dressing that’s wholesome and refreshing on a hot summer day.

Looking for more healthy pasta salad recipes? Try this Low Calorie Pasta Salad, Tuna Pasta Salad, or Greek Pasta Salad next!

Why You'll Love This Recipe

  • Lighter and Healthier: By swapping heavy ingredients for nutrient-dense alternatives like Greek yogurt and reducing the mayo, this dish provides a creamy, satisfying dressing with less saturated fat.
  • More Protein: Thanks to the use of high-protein pasta and Greek yogurt, this salad has a much healthier nutritional profile, keeps you fuller longer, and gives you the best macaroni salad with egg without the extra fat.
  • Easy Party Prep: This low calorie macaroni salad holds up well in the fridge and tastes even better the next day, making it an ideal make-ahead dish for parties, picnics, or even meal prep.

Low Calorie Macaroni Salad Ingredients

Macaroni salad ingredients in white bowls on a table.
  • Elbow Macaroni: The classic pasta shape that gives the salad its signature texture. I used chickpea pasta to boost protein and improve the overall nutritional value. You can also try alternatives like edamame, black bean, lentil pasta, or high-protein whole grain pasta (such as Barilla protein pasta).
  • Veggies: Red peppers add sweetness and vibrant color, celery and red onion provide a crunchy, savory bite, while peas contribute a mild sweetness. Feel free to swap these veggies for others, such as snap peas, diced green bell peppers, or canned broad beans.
  • Hard Boiled Eggs: Add extra protein and a creamy texture to the healthy pasta salad.
  • Greek Yogurt: Enhances the dressing’s creaminess, reduces fat, and adds extra protein. I used plain, low-fat yogurt, but full-fat or nonfat yogurt works as well.
  • Honey: Adds a touch of sweetness and richness, without relying on refined sugar. If you prefer, you can omit the honey or use a sugar-free substitute.

See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.

Variations and Dietary Modifications

  • Make it Spicy: Add a dash of hot sauce, a sprinkle of red pepper flakes or diced jalapeños for a spicy kick to your macaroni salad recipe with eggs.
  • Add Crunch: Toss in some toasted almonds, cashews, pistachios, or even crispy chickpeas to introduce a satisfying crunch.
  • Dairy-Free: For a dairy-free version, blend lactose-free cottage cheese or a high-protein dairy-free yogurt like Kite Hill for the creamy base. Opt for an dairy-free mayo to replace the regular mayo. For a vegan version, swap out the eggs for tofu or chickpeas for protein.
  • Vegan: For a vegan version, follow the dairy-free instructions above, and swap the eggs for tofu or chickpeas for protein, and use a vegan mayonnaise. This keeps the dish plant-based and delicious!

How To Make a Healthy Macaroni Salad

Ready to whip up this low calorie macaroni salad? In just 3 easy steps, you'll have a creamy, protein-packed dish that's ready to party when you are! Grab your ingredients, dice your veggies and let's get started:

Pasta draining in a mesh strainer.

Step 1: Cook the Pasta. Boil the pasta as instructed by the package, drain, rinse and set it aside to cool.

Healthy macaroni salad dressing mixed in a bowl.

Step 2: Make the Dressing. Combine the Greek yogurt, mayo, lemon juice, Dijon mustard, honey, salt, pepper and vinegar in a bowl and mix well.

Healthy macaroni salad mixed in a bowl.

Step 3: Finish and Serve. Combine the cooked pasta, bell pepper, celery, red onion, peas, and hard boiled eggs in a large bowl. Add the dressing and dried parsley and toss to combine. Chill in the fridge and serve!

Serving Suggestions

Now that your high protein macaroni salad is tossed and ready to go, let's layout the perfect pairings. Here are a few fun and tasty ways to enjoy this delicious dish.

  • Pair it with lean grilled meat sandwiches like a healthy fish sandwich, chicken sloppy joe's, or low carb turkey burgers for a light and satisfying meal.
  • Serve it up BBQ-style with BBQ Chicken, healthy BBQ Wings, or low sugar BBQ Salmon for a fun, cookout kind of meal.
  • Keep the meal lower in carbs by pairing it with this PF Changs lettuce wrap recipe, or lettuce wraps with ground beef for a fresh, crunchy alternative!
Low calorie macaroni salad with peas on a wooden spoon.

Expert Tips

  • Dressing Consistency: For a creamier dressing, simply add a little more Greek yogurt. If you prefer a lighter dressing, add extra lemon juice or vinegar to thin it out to your desired consistency.
  • Pasta Rinse: Always rinse the pasta under cold water before tossing it with the other ingredients. Rinsing removes excess starch, preventing clumpy, sticky pasta and ensuring it mixes evenly with the dressing.
  • Storing: Store the healthier macaroni salad in an airtight container in the refrigerator for up to 4 days. Freezing is not recommended, as it can result in soggy veggies and diluted flavors.
  • Make Ahead: For best flavor, prepare this salad 8-12 hours ahead of time to allow the ingredients to meld. Just refrigerate in an airtight container, give it a good stir, and enjoy when you're ready!

Healthy Macaroni Salad Recipe FAQs

What's the best pasta to use for Greek yogurt macaroni salad?

The traditional dish typically uses elbow macaroni. For this healthier version, I used chickpea pasta to boost the protein and improve the nutritional profile. You can also try edamame, black bean, lentil pasta, or high-protein whole grain pasta like Barilla protein pasta as great alternatives.

Can you taste the Greek yogurt in this healthy macaroni salad?

Not at all! The Greek yogurt provides a creamy texture without overpowering the flavor of the salad. It's the perfect base for a light, tangy dressing.

Why is my healthy macaroni salad so bland?

If your salad tastes bland, be sure to add salt to the pasta water when cooking the pasta. This helps season the pasta itself and enhances the overall flavor of the salad. If you've already cooked your pasta and it's still bland, you can add more of any of the flavor components in the salad to improve the flavor.

A platter of healthy macaroni salad with a wooden salad spoon on the side.

More Healthy Pasta Recipes

  • Healthy Cheeseburger Macaroni Skillet is a simple low calorie dinner made with lean beef, macaroni, cheese and packed with the flavors of a cheeseburger while being lighter in calories.
    Healthy Cheeseburger Pasta Skillet
  • Healthy Monterrey Chicken Pasta is a protein packed pasta recipe made with a low calorie BBQ sauce, veggies and gluten free chickpea pasta.
    Healthy Monterrey Chicken Pasta
  • Gluten Free Chicken Chickpea Pasta Bake is loaded with protein, nutrition, flavor and is lower in carbs than traditional pasta! Delicious tasting, easy to make for a quick weeknight dinner or meal prep. This meal is a carb lover's dream! Gluten Free + Low Calorie
    Chicken Chickpea Pasta Bake {GF, Low Cal}
  • A bowl of healthy chili mac with a spoon in the bowl and cheese and green onions sprinkled on top.
    High Protein Healthy Chili Mac

If you tried this higher protein macaroni salad recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.

Healthy macaroni salad in a white bowl with wooden spoon to the side.

Healthy Low Calorie Macaroni Salad

Megan Olson
This Healthy Macaroni Salad is a light, flavorful version of the classic dish, made with high-protein pasta and a creamy, lighter dressing. It's perfect for summer cookouts, picnics, or meal prep and is a guaranteed favorite with the whole family.
4.75 from 4 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 10 minutes mins
Chill Time 1 hour hr
Total Time 1 hour hr 20 minutes mins
Course Appetizer, Dinner, Lunch
Cuisine American
Servings 8 servings
Calories 183 kcal

Ingredients
 
 

  • 8 oz Chickpea Elbow Macaroni
  • 1 Red Bell Pepper diced
  • 1 cup Celery diced
  • ½ cup Red Onion diced
  • 4 Eggs hard-boiled and roughly chopped
  • ⅓ cup Peas frozen
  • 1 tablespoon Dried Parsley
  • 1 cup Low Fat Greek Yogurt
  • ¼ cup Light Mayo
  • 2 tablespoons Lemon Juice
  • 1 teaspoon Dijon Mustard
  • 1 teaspoon Honey
  • 1 teaspoon White Vinegar
  • Salt and Pepper to taste

Instructions
 

  • Cook the pasta according to the package instructions. Drain, rinse the pasta and set aside.
  • In a mixing bowl, mix together the Greek yogurt, mayo, lemon juice, Dijon mustard, honey, salt, pepper and vinegar.
  • In a separate large mixing bowl, combine the cooked pasta, bell pepper, celery, red onion, peas and hard boiled eggs. Toss the dressing with the pasta and veggie mixture then add the dried parsley. Chill and serve!

Notes

  • 1/8th of the recipe equals one serving or approximately a half cup. If you want the exact amount, measure the entire macaroni salad on a food scale in grams and divide by 8. This equals one serving. Then measure out on the food scale one serving.
Expert Tips
  • Dressing Consistency: Add more Greek yogurt for a creamier dressing or extra lemon juice/vinegar to thin it to your desired consistency.
  • Pasta Rinse: Rinse the pasta under cold water before mixing it with the dressing to prevent clumping and ensure even coating.
  • Make Ahead: Prepare this salad 8-12 hours ahead of time for the best flavor. The ingredients meld together perfectly when given time to chill.

Nutrition

Serving: 1servingCalories: 183kcalCarbohydrates: 22gProtein: 13gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 85mgSodium: 150mgPotassium: 138mgFiber: 5gSugar: 6gVitamin A: 714IUVitamin C: 24mgCalcium: 79mgIron: 3mg
Tried this Recipe? Let me know!Let us know how it was!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

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    4.75 from 4 votes (3 ratings without comment)

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  1. Heather says

    May 13, 2024 at 3:35 pm

    Recipe was a good base but needed much more vinegar and seasonings. Probably just my preference. I appreciate it very much though! Adding more meatless protein meals is my goal. Thank you!

    Reply

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Megan is a nutritionist, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 stop dieting, heal their relationship with food and lose weight sustainably. Megan lost 80 pounds herself. Here you get healthy, lower calorie recipes!

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