Bold and Flavorful Mediterranean Shrimp and Pasta Salad

Let’s be honest. Not all salads are satisfying. Some leave you hungry an hour later, while others are just a bland mix of lettuce and dressing with no real flavor or substance. But if you follow That Salad Lady, you know that’s not how we do things here. A great salad should be bold, hearty and loaded with layers and layers of flavor. It should fill you up and fuel your body.

That’s exactly what you get with this Mediterranean Shrimp and Pasta Salad. It’s fresh yet filling, light yet packed with protein, and delivers the perfect balance of savory, tangy and slightly sweet in every forkful. My husband Woody requests this bowl all the time, and I always make extra because one serving is never enough. Once you try it, you’ll understand why.

And here’s the best part. It’s ridiculously easy to make. With a vibrant mix of fresh, simple ingredients, it comes together in 30 minutes or less, making it perfect for a quick lunch, effortless dinner or meal prep for the week.

Bowl Insights

I absolutely love the Mediterranean diet—though it’s not really a diet at all. It’s a way of eating that prioritizes fresh vegetables, lean proteins, healthy fats and bold, natural flavors. It’s all about balance, nourishment and enjoying real food without overcomplicating things. While this salad isn’t a strictly traditional Mediterranean dish, it incorporates many staple ingredients and follows the same nutrient-dense, whole food approach.

Let’s take a closer look at what makes this bowl so flavorful and satisfying:

• White Shrimp: Lean, tender and packed with protein and omega-3s, shrimp keeps this salad light yet satisfying while supporting heart and brain health.
• Pasta: A hearty addition that adds texture and satiety. Choosing whole grain or high-protein pasta boosts fiber and sustains energy.
• Romaine Lettuce: Crisp, refreshing and fiber-rich, romaine provides the perfect hydrating base along with vitamin K for bone health.
• Red Cabbage: Bold in color and crunch, red cabbage adds texture and antioxidants, including vitamin C for immunity.
• Yellow Bell Pepper: Sweet and crisp, yellow bell peppers add natural sweetness, color and beta-carotene for skin and eye health.
• English Cucumber: Cool and hydrating, English cucumber brings a refreshing crunch while supporting digestion.
• Red Onion: Sharp and zesty, red onions add depth and quercetin, an antioxidant that helps reduce inflammation.
• Vine Tomatoes: Juicy and naturally sweet, vine tomatoes provide lycopene, an antioxidant linked to heart health.
• Granny Smith Apple: Crisp and tart, green apple balances the savory ingredients while offering fiber and polyphenols for gut health.
• Parmesan Cheese: Nutty and umami-rich, shaved Parmesan adds flavor and creaminess while providing calcium and protein.
• Pepperoncini: Tangy and mildly spicy, pepperoncini gives the salad a Mediterranean kick while adding capsaicin for circulation support.
• Bacon Bits (Optional): A crispy, savory addition that brings deep, smoky flavor, perfectly balancing the fresh ingredients.
• White Balsamic Vinaigrette: A vibrant blend of olive oil, white balsamic vinegar, Dijon mustard, honey and garlic delivers tangy-sweet balance and heart-healthy fats.

Bowl Building Blocks

To bring this Mediterranean Shrimp and Pasta Salad to life, you’ll be layering balanced portions of wholesome ingredients that add texture, color and depth. Each layer plays a role in making this bowl as balanced as it is delicious, while still leaving plenty of room to make it your own. No matter how you build it, this salad is all about fresh ingredients, bold Mediterranean flavors, and creating a bowl that works for YOU.

Base Bowl Blend

• 1 pound raw white shrimp, peeled and deveined
• 1 teaspoon Old Bay (or your favorite seafood seasoning)
• 1 teaspoon avocado oil or your preferred neutral oil (for cooking)
• 8 ounces dry pasta of choice (tri-color, whole grain, high-protein or gluten-free), cooked and cooled
• 6-8 cups romaine lettuce, chopped
• 1/4 small red cabbage, shredded
• 1 yellow bell pepper, diced
• 1 English cucumber, diced
• 1/2 small red onion, diced
• 2 medium vine tomatoes, diced
• 1 Granny Smith apple, diced
• 1/4 cup sliced pepperoncini
• 1/2 cup shaved Parmesan cheese
• 1/4 cup bacon bits (optional, see recipe)

White Balsamic Vinaigrette

• 1/4 cup extra-virgin olive oil
• 3 tablespoons white balsamic vinegar
• 1-2 teaspoons pure honey
• 1 teaspoon Dijon mustard (optional, for added tang and emulsification)
• 1 garlic clove, minced
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried parsley
• Salt and freshly cracked black pepper, to taste

Build Your Bowl

Making this Mediterranean Shrimp and Pasta Salad is a straightforward process that delivers big flavor. With a little prep, you’ll have a fresh, vibrant bowl loaded with Mediterranean goodness. It’s perfect for a quick lunch, light dinner or easy meal prep for the week.

1. Sauté the Shrimp: Pat the shrimp dry and season with Old Bay (or your preferred seafood seasoning). Heat oil in a skillet over medium heat. Sauté the shrimp for 1-2 minutes per side until pink and opaque. Remove from heat and let cool.
2. Cook the Pasta: Bring a pot of salted water to a boil and cook pasta until al dente. Drain, rinse under cold water and set aside to cool.
3. Prep the Veggies and Fruit: While the shrimp and pasta cool, chop the romaine, cabbage, bell pepper, cucumber, tomatoes, onion and green apple. Slice the pepperoncini.
4. Make the Dressing: In a small bowl, whisk together the oil, vinegar, Dijon mustard, honey, garlic, oregano, parsley, salt and pepper until well combined.
5. Assemble the Salad: In a large bowl, combine the romaine and cabbage, drizzle with a little dressing and toss to coat. Add the bell pepper, cucumber, tomatoes, red onion, green apple and pepperoncini, followed by the pasta and shrimp. Toss until well mixed.
6. Add the Finishing Touches: Sprinkle with shaved Parmesan and bacon bits, then drizzle with more dressing to taste. Toss again until evenly coated.
7. Portion and Serve: Divide the salad into individual servings and enjoy immediately.
8. Store Properly: Refrigerate leftovers in an airtight container for up to three days. Keep the shrimp and pasta separate from the greens to prevent wilting. Store the dressing separately and toss just before serving. In an airtight container, it’ll keep in the fridge for up to a week.

Customize Your Bowl

This Mediterranean Shrimp and Pasta Salad is as versatile as it is delicious. Whether you’re looking for a meal prep staple, a quick lunch or a hearty dinner, there are plenty of ways to make it work for you. From protein swaps to pasta alternatives to extra flavor boosters, here’s how to customize your bowl to fit your preferences!

• Swap the Shrimp: If you’re allergic to shellfish or prefer another protein, try grilled chicken, seared salmon, canned tuna or even sautéed tempeh for a plant-based option.
• Experiment with Grains: Stick with traditional pasta or try whole wheat, gluten-free or chickpea pasta for a different spin. You can also swap the pasta for quinoa, farro or couscous for a heartier, fiber-rich base that adds even more texture and nutrition.
• Play with Textures: Add crunch with toasted pine nuts, slivered almonds or sunflower seeds. For a creamy contrast, toss in feta cheese or avocado. Want more crispness? Try extra cucumber, bell pepper or shredded carrots.
• Boost the Mediterranean Flavors: Add kalamata olives for brininess, sun-dried tomatoes for richness or fresh herbs like basil or mint for an extra layer of freshness.
• Make It Dairy-Free: Skip the Parmesan or swap it for dairy-free cheese or nutritional yeast for a cheesy flavor without the dairy.

Let Me See Your Bowl

If you enjoy this Bold and Flavorful Mediterranean Shrimp and Pasta Salad, which I’m quite sure you will, drop a comment below and share your pics on Instagram (@that.salad.lady) and TikTok (@thatsaladlady). Don’t forget to add the hashtags #thatsaladlady and #buildyourbowl.

Love it? Pin it on Pinterest and share it on Facebook using #thatsaladlady. I can’t wait to see your creations!

Bold and Flavorful Mediterranean Shrimp and Pasta Salad

Recipe by That Salad Lady

5.0 from 2 votes

Course: MainCuisine: Mediterranean, AmericanDifficulty: Moderate

Servings

6

servings

Prep Time

20

minutes

Cooking Time

10

minutes

Calories

430

kcal

Total Time

30

minutes

Light, fresh and satisfying, this Mediterranean Shrimp and Pasta Salad comes together in 30 minutes, making it perfect for easy meal prep.

Ingredients

• Base Salad Blend

• 1 pound raw white shrimp, peeled and deveined

• 1 teaspoon Old Bay (or your favorite seafood seasoning)

• 1 teaspoon avocado oil or your preferred neutral oil (for cooking)

• 8 ounces dry pasta of choice (tri-color, whole grain, high-protein or gluten-free), cooked and cooled

• 6-8 cups romaine lettuce, chopped

• 1/4 small red cabbage, shredded

• 1 yellow bell pepper, diced

• 1 English cucumber, diced

• 1/2 small red onion, diced

• 2 medium vine tomatoes, diced

• 1 Granny Smith apple, diced

• 1/4 cup sliced pepperoncini

• 1/2 cup shaved Parmesan cheese

• 1/4 cup bacon bits (optional, see recipe)

• White Balsamic Vinaigrette

• 1/4 cup extra-virgin olive oil

• 3 tablespoons white balsamic vinegar

• 1-2 teaspoons pure honey

• 1 teaspoon Dijon mustard (optional, for added tang and emulsification)

• 1 garlic clove, minced

• 1/2 teaspoon dried oregano

• 1/2 teaspoon dried parsley

• Salt and freshly cracked black pepper, to taste

Directions

• Sauté the Shrimp: Pat the shrimp dry and season with Old Bay (or your preferred seafood seasoning). Heat oil in a skillet over medium heat. Sauté the shrimp for 1-2 minutes per side until pink and opaque. Remove from heat and let cool.
• Cook the Pasta: Bring a pot of salted water to a boil and cook pasta until al dente. Drain, rinse under cold water and set aside to cool.
• Prep the Veggies and Fruit: While the shrimp and pasta cool, chop the romaine, cabbage, bell pepper, cucumber, tomatoes, onion and green apple. Slice the pepperoncini.
• Make the Dressing: In a small bowl, whisk together the oil, vinegar, Dijon mustard, honey, garlic, oregano, parsley, salt and pepper until well combined.
• Assemble the Salad: In a large bowl, combine the romaine and cabbage, drizzle with a little dressing and toss to coat. Add the bell pepper, cucumber, tomatoes, red onion, green apple and pepperoncini, followed by the pasta and shrimp. Toss until well mixed.
• Add the Finishing Touches: Sprinkle with shaved Parmesan and bacon bits, then drizzle with more dressing to taste. Toss again until evenly coated.
• Portion and Serve: Divide the salad into individual servings and enjoy immediately.
• Store Properly: Refrigerate leftovers in an airtight container for up to three days. Keep the shrimp and pasta separate from the greens to prevent wilting. Store the dressing separately and toss just before serving. In an airtight container, it’ll keep in the fridge for up to a week.

Notes

• Time-Saving Hack: To cut down on prep time, use pre-cooked shrimp or buy shrimp that’s already peeled and deveined. You can also opt for pre-shredded cabbage and pre-chopped vegetables to make assembly even faster.
• Ingredient Swaps: Replace shrimp with grilled chicken, seared salmon, canned tuna or sautéed tempeh for a plant-based option. Swap traditional pasta for chickpea, lentil or whole wheat pasta for added protein and fiber. For a different texture, try quinoa, farro or couscous, or skip grains altogether and load up on extra veggies.
• Make It Your Own: Customize the flavors by adding kalamata olives, sun-dried tomatoes or extra fresh herbs. Want more crunch? Sprinkle on toasted pine nuts, slivered almonds or crispy chickpeas.

This information is provided as a courtesy and is only an estimate. Please review my full disclaimer to get a clear understanding of the nutrition and health information and resources presented and written on my website.