Mediterranean Pasta Salad with Olives and Feta

Mediterranean Pasta Salad with Olives and Feta recipe videos

Mediterranean Pasta Salad with Olives and Feta is a vibrant, cold pasta dish featuring ingredients like rotini or penne pasta, briny Kalamata olives, crumbled feta cheese, cherry tomatoes, cucumbers, and red onion, all tossed in a lemon-herb vinaigrette. It is a staple of Mediterranean cuisine, particularly popular in Greece and Italy, and is often served as a refreshing side dish or light main course at picnics and gatherings.

🍽️ Nutrition at a glance

This dish is typically moderate in carbohydrates from the pasta, with healthy fats from olives, feta, and olive oil, and some protein from the cheese. Key nutrients include fiber, calcium, and antioxidants, with a rough calorie ballpark of 350-450 calories per serving, depending on portion sizes and dressing.

Nutrition breakdown

Calories	350 kcal
Protein	12 g
Carbs	35 g
Fat	18 g
Fiber	4 g
Sugar	5 g
Sodium	680 mg
Potassium	320 mg
Calcium	210 mg
Iron	2.5 mg
Magnesium	45 mg
Vitamin A	45 mcg RAE
Vitamin C	12 mg
Vitamin K	25 mcg
Folate	60 mcg DFE

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this salad embodies the Mediterranean diet, which is celebrated for its heart-healthy benefits and emphasis on fresh, whole foods. Nutritionally, the combination of olives and olive oil provides monounsaturated fats that support cardiovascular health, while feta adds a tangy, probiotic-rich element.