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Looking for a refreshing and heart-healthy pasta salad that’s easy to make and packed with flavor? This Healthy Cucumber Dill Pasta Salad is a low sodium favorite inspired by the DASH diet—a proven eating plan designed to lower high blood pressure and support overall heart health.
With fresh cucumbers, cherry tomatoes, red onion, and dill tossed in a light, tangy dressing, this pasta salad is a perfect side dish for summer picnics, cookouts, or quick lunches. It’s creamy without being heavy, and every bite delivers crunch, flavor, and nutrition.
Why This Pasta Salad Supports Heart Health
This recipe was crafted in our test kitchen with both taste and nutrition in mind. Here’s how it aligns with a low sodium, DASH-friendly lifestyle:
- Low in Sodium: Each serving contains just 286mg of sodium—well within DASH diet recommendations.
- Whole-Wheat Pasta: Provides more fiber, antioxidants, and B vitamins than refined pasta, helping to stabilize blood sugar and support digestion.
- Hydrating Veggies: Cucumbers, tomatoes, and red onions add antioxidants, hydration, and anti-inflammatory compounds that may help reduce blood pressure and cancer risk.
- Fresh Dill: Adds flavor without sodium and may help reduce cholesterol and blood sugar.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Healthy Cucumber Dill Pasta Salad – A Low Sodium DASH Diet Favorite Recipe
Active Time: 15 minutes
Additional Time: 30 minutes
Total Time: 45 minutes
Serves: 12 servings
Ingredients
12 oz whole-wheat orecchiette pasta
1 medium English cucumber, halved and thinly sliced
1 pint cherry tomatoes, halved
1 cup thinly sliced red onion
¼ cup chopped fresh dill
¾ cup mayonnaise
3 tbsp white vinegar
1½ tsp sugar
1 tsp salt
½ tsp ground pepper
Instructions
- Cook the Pasta – Boil the pasta according to package directions. Drain and rinse with cold water to stop the cooking. Transfer to a large bowl.
- Add the Veggies – Stir in the sliced cucumber, halved cherry tomatoes, red onion, and chopped dill.
- Whisk the Dressing – In a small bowl, combine the mayonnaise, white vinegar, sugar, salt, and pepper. Mix until smooth.
- Toss & Chill – Pour the dressing over the pasta and vegetables. Toss until everything is evenly coated. Refrigerate for at least 30 minutes—or up to 8 hours.
Nutrition Information (Per Serving) – 1 cup
Calories: 206
Total Fat: 11g
Sodium: 286mg
Total Carbohydrates: 24g
Sugars: 3g
Protein: 5g
Dietary fiber: 3g
Potassium: 155mg
Magnesium: 31mg
Make It Your Own
- Add Protein: Toss in grilled shrimp or sliced chicken breast for a heart-healthy main dish.
- Use Different Pasta Shapes: Bow tie, rotini, or cavatappi also hold dressing well.
- Milder Onion Option: Soak the red onion in cold water for 10 minutes to mellow its flavor.
Storage Tips
- Store in an airtight container in the fridge for up to 8 hours before serving for best texture.
- If prepping ahead, add the onion just before serving to prevent overpowering the salad.
This Healthy Cucumber Dill Pasta Salad checks all the boxes:
- Low sodium
- DASH diet approved
- Perfectly creamy and flavorful
- Packed with heart-healthy ingredients
Whether you’re managing high blood pressure or just looking for a feel-good recipe, this dish will keep your taste buds and your heart happy.
