Can I use gluten-free pasta in pasta salad?

Yes! Many gluten-free pasta types hold their shape well, making them a great fit for pasta salads.

What mistakes should I avoid?

Common issues include overcooking, not rinsing pasta, under-seasoning, using too little dressing, or skipping chill time.

Is gluten-free pasta allowed on the Mediterranean diet?

Absolutely. Whole grain gluten-free options like quinoa or lentil pasta align well with Mediterranean principles.

What’s a good orzo substitute that’s gluten-free?

Quinoa, lentil pasta, or even small rice-based pasta shapes work well.

Is Trader Joe’s orzo gluten-free?

No, it’s wheat-based. Use their gluten-free rice pasta instead.

What replaces gluten in gluten-free pasta?

Binders like xanthan gum, tapioca starch, or guar gum are used to keep the texture firm and chewy. Whether you're prepping for a picnic or a weeknight dinner, a gluten-free Mediterranean pasta salad remains a flexible, flavorful option. With the right ingredients and tips, you’ll enjoy a dish that tastes great and fits your lifestyle.

5-Ingredient Gluten-Free Mediterranean Pasta Salad

Name: Gluten-Free Mediterranean Pasta Salad: The Perfect Fresh, Healthy Dish for Summer
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: Mediterranean
Ingredients: 8 oz gluten‑free pasta (like chickpea or brown rice); 1 cup cherry tomatoes, halved; 1 cucumber, diced; ½ cup Kalamata olives, sliced; ¼ red onion, thinly sliced; ½ cup feta cheese (or dairy‑free alternative); ⅓ cup olive oil; Juice of 1 lemon; Salt, pepper, and chopped parsley to taste

Ingredients

Scale

8 oz gluten‑free pasta (like chickpea or brown rice)
1 cup cherry tomatoes, halved
1 cucumber, diced
½ cup Kalamata olives, sliced
¼ red onion, thinly sliced
½ cup feta cheese (or dairy‑free alternative)
⅓ cup olive oil
Juice of 1 lemon
Salt, pepper, and chopped parsley to taste

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Instructions

Cook pasta until al dente (slightly underdone), then rinse with cold water to stop cooking and remove excess starch.
Toss rinsed pasta with a drizzle of olive oil to prevent clumping and keep it firm.
In a large bowl, combine cherry tomatoes, cucumber, Kalamata olives, red onion, feta (or vegan substitute), and parsley.
Whisk together olive oil, lemon juice, salt, and pepper to make the dressing.
Pour dressing over pasta‑veggie mixture and toss until everything is well coated.
Chill before serving to let flavors meld.

Notes

Feel free to swap in quinoa or brown‑rice couscous as an orzo substitute. Taste before chilling and boost seasoning or dressing if needed—gluten‑free pasta can absorb more flavor. Make it vegan by using dairy‑free feta and skip the cheese if desired.

Author: Caroline
Prep Time: 10 minutes
Cook Time: 10 minutes
Category: Salad
Method: No Cook Prep & Boil
Cuisine: Mediterranean

Nutrition

Serving Size: 1 portion