• September 3, 2025


If you’re craving a delicious pasta salad that’s creamy, flavorful and packed with nourishing ingredients, this Udo’s Green Goddess Pasta Salad delivers on every level.

Ready in under 30 minutes, we start with tri-color rotini, mixed with crisp veggies like cherry tomatoes, yellow bell pepper, broccoli, and red onion.

We then toss it in a fresh and tangy Green Goddess dressing powered by healthy ingredients like Greek yogurt, avocado, lemon, herbs like parsley, basil and dill, and Udo’s Oil for richness and a boost of healthy omega-3 fats.

It’s so delicious, you’ll want to drizzle it over everything. And you can because it’s healthy. There’s no mayo, no anchovies and no sour cream.

Why We Love This Recipe

A vibrant pasta salad in a white bowl featuring tri-color rotini pasta mixed with fresh broccoli florets, halved cherry tomatoes, yellow bell pepper strips, shredded carrots, and red onion slices, all coated in a creamy green goddess dressing. A fork holds a bite of the salad above the bowl, showing broccoli, pasta, and tomato. A small bowl of green dressing is visible in the background on a wooden surface.A vibrant pasta salad in a white bowl featuring tri-color rotini pasta mixed with fresh broccoli florets, halved cherry tomatoes, yellow bell pepper strips, shredded carrots, and red onion slices, all coated in a creamy green goddess dressing. A fork holds a bite of the salad above the bowl, showing broccoli, pasta, and tomato. A small bowl of green dressing is visible in the background on a wooden surface.

This recipe is the perfect make-ahead dish for gatherings, meal prep, or anyone looking for a healthy and flavorful upgrade to their pasta salad. It’s also:

Light and Nutrient-Dense

Traditional Green Goddess dressing is made with mayonnaise and sour cream, but this version gets its creamy texture from avocado, Greek yogurt, and Udo’s Oil for a blend of healthy fats that support digestion and cellular health. Tossed with fiber-rich veggies and packed with vitamins, minerals, and gut-friendly ingredients, this pasta salad is as nourishing as it is delicious.

Easy to Make

This recipe requires minimal prep, and the assembly is no-fuss. It can be ready in under 30 minutes.

Versatile and Customizable

This pasta salad works as a main dish, side, or meal prep staple. And the Udo’s Green Goddess dressing can also be used as a dip or bowl topper. With protein add-ins of your choice, pasta swaps, or extra veggies, it’s easily adapted to suit any dietary need.

Delicious and Vibrant!

Tri-color rotini, a bold green dressing and fresh veggies make this pasta salad pop on the plate. And it tastes even better. With lots of textures and fresh flavors, it’s a dish that will make you forget it’s healthy.

What’s In This Pasta Salad

A flat lay of all the ingredients needed to make Green Goddess dressing arranged on a wooden cutting board, including: half an avocado, a bowl of Greek yogurt, a small bowl of capers, a halved lemon, garlic cloves, a bottle of Udo's Oil 3-6-9 Blend, a bundle of fresh herbs (parsley, dill, basil), a small bowl of miso paste, a bowl of salt, and a small measuring cup with what appears to be apple cider vinegar.A flat lay of all the ingredients needed to make Green Goddess dressing arranged on a wooden cutting board, including: half an avocado, a bowl of Greek yogurt, a small bowl of capers, a halved lemon, garlic cloves, a bottle of Udo's Oil 3-6-9 Blend, a bundle of fresh herbs (parsley, dill, basil), a small bowl of miso paste, a bowl of salt, and a small measuring cup with what appears to be apple cider vinegar.

For this recipe, we start with a large bowl of cooked and cooled tri-color (rainbow) rotini pasta and then add bite-size veggies, including:

  • Cherry tomatoes
  • Yellow bell peppers
  • Broccoli
  • Shredded carrots
  • Red onion.

Here are the ingredients for Udo’s Green Goddess Salad Dressing for the pasta salad:

Greek Yogurt: Adds protein and probiotics, which support gut health and immunity. If you use low fat, it’s a lighter alternative to mayo or sour cream, with a tangy flavor and cool, creamy texture.

Avocado: Adding velvety texture, they’re also rich in heart-healthy fats that help keep you full longer. They also support skin health and contain fiber to aid digestion.

Apple Cider Vinegar + Lemon Juice: Lemon adds brightness and tang and delivers a dose of vitamin C, which helps support your immune system and healthy skin. ACV helps preserve the green color of the dressing and balances the flavor of the herbs.

Capers: A traditional ingredient in green goddess dressings, these tiny flavor bombs are rich in antioxidants. They also add a salty, briny punch that makes this dressing pop.

Miso: With an umami punch, fermented, plant-based and gut-friendly, miso is the perfect substitute for anchovies (another traditional ingredient in Green Goddess recipes).

Garlic: Contains a natural compound called allicin, which may help lower blood pressure and support heart health. It also adds peppery depth and spicy aroma. This recipe calls for one clove, but ‌add more if you’re a garlic lover.

Honey: Sweetness balances the sharpness of lemon juice, apple cider vinegar, and capers. If you can’t have honey, use a sugar-free alternative like stevia to taste instead. You can also omit it altogether.

Fresh Herbs: This version of green goddess dressing is made with a combo of parsley, basil, dill and chives. Each herb adds its own unique flavor boost to this dressing and a dash of vitamins like A, C, K.

Udo’s Oil 3•6•9 Blend: Made from cold-pressed flax, sunflower, sesame, coconut, and evening primrose oils, Udo’s Oil, with a rich, nutty flavor, is a functional superfood!

About Udo’s Oil

Formulated by health pioneer Udo Erasmus, this certified organic, plant-based oil blend delivers the ideal 2:1 ratio of omega-3 to omega-6 fatty acids, plus omega-9s for added heart and brain support. Research shows that 90% of us are deficient in omega-3 essential fatty acids.

When our diets are too high in omega-6 fats, it can cause an imbalance. Udo’s Oil is a plant-based way to restore that balance naturally.

Why does it matter? Conventional oils, like soybean, canola, and even some olive oils used in commercial mayonnaise, are processed in ways that strip them of nutrients and introduce harmful compounds that can damage cells.

To learn more, we recently gave a full breakdown of why you should be concerned about processed seed oils.

Udo’s Oil is a clean and tasty alternative to the damaged oils lining most grocery store shelves.

Just like in our Easy Healthy Coleslaw, Rainbow Spring Rolls with Peanut Sauce and Banana Cream Protein Shake recipes, Udo’s Oil adds a subtle, nutty richness to this pasta salad without overpowering, making it a perfect match for this herb-forward dip.

Want a healthier way to enjoy the benefits of good fats?

Try Udo’s Oil – A balanced and unrefined blend of omega-3, 6 & 9 from organic seeds that supports energy, brain, and heart health.

How to Make the Udo’s Green Goddess Dressing

A hand pouring creamy green goddess dressing from a glass jar onto a colorful pasta salad in a white bowl. The bottle of Udo's Oil 3-6-9 Blend is prominently displayed next to the bowl. The pasta salad contains tri-color rotini, broccoli, cherry tomatoes, bell peppers, and other fresh vegetables. Fresh parsley is visible in the background.A hand pouring creamy green goddess dressing from a glass jar onto a colorful pasta salad in a white bowl. The bottle of Udo's Oil 3-6-9 Blend is prominently displayed next to the bowl. The pasta salad contains tri-color rotini, broccoli, cherry tomatoes, bell peppers, and other fresh vegetables. Fresh parsley is visible in the background.

Once your pasta is made and chilled and your veggies are chopped all that’s left is making this healthy Green Goddess dressing with Udo’s Oil and Greek yogurt. This dressing is so simple!

The ingredient list might look a little long, but it’s delicious and worth it.

Just pop all the ingredients in the blender or food processor. Then blend until it’s smooth. And you’re done.

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