This Mediterranean bow tie pasta salad is a fresh, flavour-packed vegetarian Mediterranean pasta salad made with farfalle pasta, olives, sundried tomatoes, crunchy vegetables and creamy bocconcini. It's quick to make (literally the time it takes to cook the pasta) and works perfectly for a cold meal prep because the flavours get even better the next day.
Zak - who is normally very much a "where is the meat?" kind of guy - fell in love with this vegetarian Mediterranean pasta salad. I first made it for a Christmas side dish, but then I made it again as an easy main to make up for the rest of the week of meal prepping. He has loved it every time! For someone who usually scans a dish looking for protein first, that's saying something.
TL;DR
- Cook time: 10 minutes (prep veggies at same time)
- Meal prep: It can be made ahead for Christmas entertaining, or even an easy meal prep option because the flavours intensify overnight and holds texture.
- Fridge storage: 4-5 days
- Customise: Add shredded chicken, salmon or substitute with high-protein pasta for extra protein
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Why you'll love this recipe
Pasta salads. They're perfect for making ahead of time and only get better as they sit in the fridge - just like my pesto orzo pasta salad with sundried tomatoes.
Mediterranean flavours. The olives, sundried tomatoes and fresh vegetables overlap beautifully with dishes like Mediterranean chicken couscous bowl and Greek chicken rice bowl, making them easy to rotate during the week.
Quick and easy. It literally takes the time of cooking the pasta - prep everything while the farfalle boils and you're done.
Ingredients
Farfalle (bow tie pasta). I don't often use bow tie pasta, but for a Mediterranean bow tie pasta salad it is the perfect shape - the thicker join in the middle helps it hold its structure and traps the dressing in its crevices. It holds integrity better than many other shapes in a chilled pasta salad.
Olives. Essential for that Mediterranean flavour profile - use pitted to save time and avoid bitterness from poor quality options.
Sundried tomatoes (in oil). Using oil-packed sun-dried tomatoes allows you to use the flavoured oil as your dressing base, preventing an overdressed pasta salad (and a mushy one).
Capsicum / bell pepper. You can choose the colours that you wish and have available to you. They'll change the flavour ever so slightly.
Bocconcini. Adds creaminess and protein without needing a heavy dressing. You can substitute with other creamy cheeses for the same balance like feta or goats cheese.
Please check the recipe card for full list of ingredients and quantity. See below for substitutions and variations.
What type of pasta is best for a chilled pasta salad?
Farfalle pasta salad holds texture best because of its thicker centre, making it ideal for chilled pasta salads. The thicker centre of the bow holds its shape even after being chilled, while the ridged edges trap the oil from the sun-dried tomatoes and help distribute flavour evenly throughout the salad.
If you don't have bow tie pasta, you can substitute with other hearty pasta shapes like penne, fusilli or rotini. Just be careful not to overcook it - pasta that's even slightly past al dente will soften further in the fridge and can turn mushy
Substitutions and variations
Add protein. For extra protein, add some slow cooker shredded chicken, leftover roast chicken, salmon or swap for high-protein pasta.
Dairy-free. Substitute the bocconcini for some chickpeas, beans or lentils to maintain some protein, or add in extra veggies for a substantial side-dish.
How to make a Mediterranean pasta salad
Step 1: Bring a large pot of salted water to a boil and cook pasta 1 minute under packet instructions. Immediately drain and rinse in cold water.
Step 2: While pasta cooks, slice olives, sundried tomatoes, cucumber, capsicum, red onion and spring onion.
Step 3: Transfer pasta to large bowl and toss with sundried tomato oil.
Step 4: Add remaining ingredients and gently mix.
Step 5: Refrigerate at least 30 minutes before serving for best flavour.
Lauren's Top Tips
Stop mushy pasta. If you're making this as a meal prep, slightly undercook the pasta by about 1 minute - it will finish softening as it absorbs flavour in the fridge.
Cool pasta quickly. Rinse lightly under cool water to prevent carryover cooking and mushy texture.
Let it sit before serving. Flavours amplify after at least 30 minutes (ideally overnight).
Meal prepping a quick pasta salad
This Mediterranean bow tie pasta salad is an ideal meal prep option because it includes carbs from pasta, protein from bocconcini and vegetables for fibre and micronutrients. While lower in protein than recipes with chicken, you can always pair it alongside a main like roast pork or mustard beef brisket, or ensure you get in your protein throughout the rest of the day.
Storing
Store in an airtight container in the fridge for up to 4-5 days. Because this recipe uses minimal dressing (primarily oil from the sundried tomatoes), there's minimal risk of the pasta going mushy - everything can be stored together safely.
If it feels dry the next day, add a little spritz of olive oil and give it a light toss.
How do you reheat this pasta salad
You don't - this is designed to be eaten as a chilled pasta salad. In fact, reheating would compromise the texture of the vegetables and bocconcini.
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
If it feels dry, drizzle a small amount of olive oil or reserved sundried tomato oil and toss before serving.
Pasta salad usually goes mushy because the pasta was overcooked to begin with or heavily dressed while still warm. For this pasta salad, cook the farfalle 1 minute until al dante, then cool it quickly before mixing. Using minimal dressing - like the oil from sun-dried tomatoes - also helps maintain structure in a chilled pasta salad.
If your Mediterranean vegetable pasta salad feels more like a side than a meal, add shredded chicken, salmon or chickpeas for extra protein. You can also use high-protein pasta to turn this farfalle pasta salad into a more balanced meal prep option without changing the flavour profile.
Because this Mediterranean bow tie pasta salad contains bocconcini, it shouldn't sit out for more than 2 hours (or 1 hour in hot Australian summer weather). If serving outdoors, keep it shaded or place the bowl over ice to maintain food safety - especially for a pasta salad for Christmas.
Other vegetarian recipes you'll like
Or, you can have a browse through my vegetarian recipes for more delicious eats.
Recipe
Vegetarian Mediterranean Bowtie Pasta Salad Recipe
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Equipment
Ingredients
- 500 g (1 lb) farfalle pasta, See Note 1
- 1 cup kalamata olives , pitted
- 1 cup sundried tomatoes, in oil, see Note 2
- 1 cucumber
- 1 capsicum / bell pepper, any colour
- ½ red onion
- ¼ cup spring onion
- 150 g (1 ½ cups) cherry bocconcini, drained
Instructions
Prepare ingredients
- Add 500 g (1 lb) farfalle pasta to a pot of boiling water and cook until 1 minute until packet instructions. Once cooked, drain and rinse with cold water. Add 1 tablespoon of the sundried tomato oil. Let cool.
- While the pasta is cooking, slice: 1 cup sundried tomatoes, 1 cucumber, 1 capsicum / bell pepper, ½ red onion, ¼ cup spring onion
Serve
- Make sure the pasta is completely cooled otherwise it will break apart when you go to mix it together.Place all salad ingredients: 500 g (1 lb) farfalle pasta, 1 cup kalamata olives , 1 cup sundried tomatoes, 1 cucumber, 1 capsicum / bell pepper, ½ red onion, ¼ cup spring onion, 150 g (1 ½ cups) cherry bocconcini into a large bowl. Toss gently.
- If possible, allow to sit for 30 minutes in the fridge before serving
Video
Notes
I recommend bowtie pasta for pasta salad as it holds its integrity together better than other varieties. But, you can substitute for your favourite shape or type if you choose, just make sure you don't overcook as this will make the pasta salad mushy. Note 2 - Sundried Tomatoes
You want to purchase the sundried tomato in the oil (preferably with rosemary in it as well). You can pour it straight in with the oil into the pasta salad as this helps with the flavour. Serve with Mains including: Roast Chicken, Roast Pork, Salmon etc. Storing Store them in an airtight for 4-5 days. No need to keep the dressing separate.
Kellie
My family loved this!
athletelunchbox
That's so good to hear! Thank you for your comment 🙂