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Looking for a simple, colourful meal that your teen can help prepare? This healthy pasta salad is a great place to start.

Made with boiled pasta, baked beans, fresh vegetables, spinach, olives and feta cheese, this dish is easy to put together and full of different colours, textures and flavours. I served it with creamy avocado slices on the side for an extra boost of goodness.

It is also a fun recipe for getting kids and teens involved in the kitchen. They can help wash and chop the vegetables, mix the ingredients and arrange the salad on the plate. Simple recipes like this can help young people become more confident around food while learning that healthy meals don’t have to be complicated.

Why you’ll love this pasta salad

• Simple to make: Most of the ingredients need little preparation.
• Colourful and appealing: The mix of vegetables makes the plate bright and inviting.
• Packed with variety: Pasta, beans, vegetables, olives and feta bring different flavours and textures together.
• Teen-friendly: It’s an easy recipe for older children and teens to help prepare.
• Flexible: You can adjust the ingredients depending on what you have available.

Ingredients

• Boiled pasta
• Baked beans, drained
• Tomatoes, chopped
• Red pepper, chopped
• Fresh spinach
• Black olives
• Green olives
• Feta cheese, crumbled or cut into small pieces
• Avocado slices, to serve on the side

You can adjust the quantities according to the number of people you are serving.

How to make it

1. Cook the pasta

Boil the pasta according to the instructions on the packet. Once cooked, drain it and allow it to cool.

2. Prepare the vegetables

Wash and chop the tomatoes and red pepper. Prepare the spinach and set the vegetables aside.

3. Prepare the beans

Drain the baked beans, removing the sauce. This leaves the beans ready to add to the salad without making it too wet.

4. Bring everything together

Place the cooled pasta in a large bowl. Add the baked beans, tomatoes, red pepper, spinach and olives.

Gently mix everything together so the ingredients are evenly distributed.

5. Add the feta

Sprinkle the feta cheese over the top or gently mix it through the salad.

6. Serve with avocado

Slice the avocado and serve it on the side.

Optional dressing

• 1–2 tablespoons mayonnaise, for a creamy finish
• 1–2 tablespoons Greek-style yoghurt, for a lighter, tangy dressing
• A squeeze of fresh lemon juice, if desired
• A little black pepper, to taste

How to use: Mix your chosen dressing ingredients in a small bowl, then drizzle over the pasta salad just before serving. You can also leave the salad undressed and let everyone add their preferred sauce.

A simple way to get teens involved

This is the kind of recipe that gives teens the opportunity to take part without feeling overwhelmed.

Depending on their age and cooking skills, they could:

• Help choose the vegetables.
• Wash the fresh produce.
• Measure and prepare the ingredients.
• Mix the pasta salad together.
• Arrange the food on the plate.
• Help with serving and clearing up afterwards.

Cooking together can be more than just preparing a meal. It can be a chance to talk, connect and build practical life skills in a relaxed setting.

GlowFam tip

When encouraging your teen to eat more healthily, try to focus on adding variety rather than making food feel restrictive. A colourful plate with different ingredients can make healthy eating feel enjoyable and satisfying.

And remember, your teen doesn’t have to become a perfect cook overnight. Start with simple recipes, let them experiment and give them opportunities to build confidence in the kitchen one meal at a time.

Final thoughts

This healthy pasta salad is a simple reminder that a nutritious meal doesn’t need to be complicated. With a few everyday ingredients, you can create a colourful plate that the whole family can enjoy.

Even better, it gives your teen a chance to step into the kitchen, learn new skills and become more confident preparing their own food.

Sometimes, the simplest meals can be the best opportunities to teach our teens something that will stay with them for life.