Creamy Vegan Pasta Salad with Avocado Dressing (Oil-Free!)

Looking for a pasta salad that’s creamy, tangy, and totally satisfying — without all the oil? This vegan pasta salad uses a simple avocado hack to cut over 350 calories per serving while keeping all the flavor and texture you love.

Why You’ll Love This Recipe

• Whole Food Plant-Based – made with wholesome ingredients and no refined oils.
• Protein-Packed – Barilla Protein+ pasta keeps you fuller for longer.
• Meal-Prep Friendly – stays fresh in the fridge for up to 4 days.
• Flavor-Packed – tangy red wine vinegar, fresh lemon juice, and Italian herbs balance out the creamy avocado dressing.

The Avocado Hack That Saves 350 Calories

Traditional pasta salad dressings often use a hefty pour of olive oil. While delicious, oil is very calorie-dense — just 2/3 cup can add more than 1,500 calories to a recipe.

By blending a ripe avocado with water, you get the same silky coating that keeps the noodles from soaking up all the vinegar (like oil would), but with a fraction of the calories and the added bonus of fiber, potassium, and healthy fats.

For example:

• Avocado version: ~354 calories per ¼ of the recipe
• Olive oil version: ~712 calories per ¼ of the recipe

That’s a huge difference, especially if you’re enjoying it as your main lunch.

Ingredients

For the Dressing:

• 5 tbsp red wine vinegar
• 5 tbsp lemon juice
• 1 small avocado
• ½ cup water
• 1 tbsp maple syrup
• 1 tsp salt
• ½ tsp pepper
• ½ tsp garlic powder
• 1½ tsp Italian seasoning (add after blending)

For the Pasta Salad:

• 1 box rotini pasta (I like Barilla Protein+ for extra staying power)
• 1 large English cucumber or 4 small cucumbers
• 1–2 bell peppers (any color)
• ⅔ cup diced red onion
• 1 (16 oz) container cherry tomato medley
• ½ batch vegan feta (store bought, or use my Vegan Feta Recipe )

Step-by-Step Instructions

1. Cook the Pasta
   • Bring a large pot of salted water to a boil and cook pasta according to package directions. Drain and rinse under cold water to stop cooking.
2. Make the Dressing
   • In a blender, combine red wine vinegar, lemon juice, avocado, water, maple syrup, salt, pepper, and garlic powder. Blend until smooth. Stir in Italian seasoning after blending to keep the herbs intact.
3. Prep the Veggies
   • Dice cucumber(s), bell peppers, and red onion. Halve the cherry tomatoes.
4. Assemble the Salad
   • In a large bowl, toss pasta, vegetables, and vegan feta. Pour dressing over and stir until evenly coated.
5. Chill & Serve
   • Refrigerate for at least 30 minutes before serving so the flavors can meld.

Storage Tips

• Store in an airtight container in the fridge for 3–4 days.
• Stir before serving, as the pasta may absorb some dressing over time.

Variations & Add-Ins

• Extra Protein: Add chickpeas
• Fresh Herbs: Swap Italian seasoning for fresh basil, dill, or parsley.
• Different Pasta: Use gluten-free pasta, whole wheat, or even couscous
• Want olive?: My family doesn’t love olives, but traditional pasta salad includes them.