Most people don’t think about brain health until it’s too late. But as a Physician Associate, I think about it all the time — and the research around diet and dementia prevention genuinely excites me. That’s exactly why I created my Five to Thrive series, and this Strawberry Basil Pasta Salad might be my favorite recipe in it yet. A blended creamy strawberry basil sauce, hearty cannellini beans, fresh spinach, and walnuts — every single ingredient pulling double duty as both delicious and intentional.
What is Five to Thrive?
Five to Thrive is a recipe series I created as a Physician Associate and plant-based chef where every single recipe is built around five research-backed ingredients that studies show may help reduce your risk of dementia and cognitive decline. There is no cure for Alzheimer’s — but the research around diet and brain health is incredibly promising, and I wanted to make that research accessible, delicious, and something you actually want to eat. Every recipe in this series is packed with real, whole food ingredients that are as good for your brain.
Check out my other Five to Thrive recipes:
The 5 to Thrive — 5 Ingredients That May Decrease Dementia Risk
1. Strawberries — Strawberries are loaded with flavonoids and antioxidants, particularly anthocyanins, which have been shown to improve memory and protect brain cells from oxidative stress. A Harvard study found that women who consumed two or more servings of strawberries and blueberries each week had a meaningful reduction in memory decline — the equivalent of being 2.5 years younger cognitively. And in this recipe, they pull double duty — starring in both the salad AND the creamy strawberry basil sauce.
2. Spinach — One of the most consistent findings in brain health research is the link between daily leafy green consumption and slower cognitive decline. A Rush University Medical Center study found that people who ate just one serving of leafy greens a day had a slower rate of decline — the equivalent of being 11 years younger cognitively. Spinach is rich in vitamin K, folate, and lutein, all of which support long term brain health.
3. Walnuts — Walnuts are one of the best plant-based sources of ALA omega-3 fatty acids, which play a direct role in supporting brain structure and reducing inflammation. Research suggests that regular walnut consumption may help maintain cognitive function and reduce the risk of developing — or delay the onset of — mild cognitive impairment and dementia.
4. Cannellini Beans — Cannellini beans are a fantastic source of fiber, plant-based protein, and resistant starch — all of which feed the good bacteria in your gut. A Harvard study published in Neurology found that swapping just one daily serving of processed meat for legumes was associated with a 19% lower risk of dementia. Your gut health matters more for your brain than most people realize.
5. Extra Virgin Olive Oil — A cornerstone of the MIND diet, the eating pattern most studied for dementia prevention, olive oil is rich in oleocanthal, a compound with powerful anti-inflammatory properties that may help protect brain tissue over time.
What Else You’ll Need for This Strawberry Basil Pasta Salad
For the salad:
- Rotini — I used chickpea rotini for extra protein, but any short pasta works great here. Regular rotini, penne, or farfalle would all be delicious. FYI chickpea pasta has a different texture and flavor – so probably is NOT the best choice for a crowd recipe.
- Fresh strawberries — You’ll need one pint total — 1/2 for the salad and 1/2 for the sauce. Buy fresh for the best flavor and color.
- Avocado — Cubed into 1-2 inch pieces, this adds a creamy richness that balances the bright strawberry flavor beautifully. Add it right before serving so it doesn’t brown.
- Fresh spinach — You can also use fresh kale if you prefer.
- Cherry tomatoes — Halved and adding a pop of color, juiciness, and a savory note that balances the sweetness of the strawberries.
- Cannellini beans — Creamy, mild, and incredibly easy straight from the can. They add a hearty protein boost and make this salad a complete meal.
For the strawberry basil sauce:
- Fresh basil — Make sure it’s fresh, not dried. Fresh basil is what gives this sauce its vibrant color and bright herby flavor.
- Garlic — Two cloves blended right into the sauce for depth and flavor.
- Parmesan — I used a dairy-free version from Follow Your Heart, but use whatever you prefer. This adds a subtle saltiness and richness to the sauce.
- Raw walnuts — These give the sauce its creamy, slightly thick texture while adding one of our Five to Thrive brain-boosting ingredients.
- Extra virgin olive oil — Use a good quality one here since it’s a key flavor component of the sauce.
- Fresh lemon juice — Brightens everything up and keeps the sauce from feeling too heavy.
How to Make This Strawberry Basil Pasta Salad
1. Cook the pasta.
Bring a large pot of salted water to a boil. Cook 12 oz chickpea rotini according to package directions. Drain and rinse under cold water to stop the cooking and cool the pasta down completely. Set aside.
💡 Tip: Don’t skip rinsing the pasta under cold water — this is really important for a pasta salad! It stops the cooking immediately and cools the pasta down so your sauce doesn’t wilt the spinach or melt the avocado when you toss everything together.
2. Make the Strawberry Basil Sauce
Add the halved strawberries, fresh basil, garlic, parmesan, walnuts, lemon juice, and olive oil to a food processor or blender. Season with salt and pepper. Blend until smooth and creamy, scraping down the sides as needed. Taste and adjust seasoning if needed.
💡 Tip: If your sauce is looking a little brown or dull from the basil, toss in a small handful of fresh raspberries before blending. It instantly brightens the color and adds a subtle tartness that pairs beautifully with the strawberries. Also make sure you’re using fresh basil — dried basil will not work here and will completely change the flavor of the sauce.
3. Combine the pasta & sauce
Add the cooled pasta to a large mixing bowl. Pour the strawberry basil sauce over the pasta and toss well to coat every piece evenly.
4. Add remaining ingredients
Fold in the cannellini beans, cherry tomatoes, sliced strawberries, and fresh spinach. Add the cubed avocado last and gently fold in so it doesn’t get mashed.
💡 Tip: Be gentle when folding in the avocado — aggressive tossing will turn it into mush and nobody wants that! A few slow, deliberate folds is all you need. And don’t forget to set aside a few strawberry slices and avocado pieces before folding everything in — you’ll want those for the top.
5. Garnish & serve (Chilling optional but recommended)
Place your reserved strawberry slices and avocado pieces on top of the salad right before serving. This finishing touch makes the presentation look stunning!
Serve immediately at room temperature, or refrigerate for 20–30 minutes for a cold pasta salad.
💡 Tip: A few fresh basil leaves scattered on top as a final garnish adds a beautiful pop of green color and makes it look incredibly fresh. Takes two seconds and makes a huge difference for photos!
💡 Tip: If making ahead, hold off on adding the avocado until just before serving to prevent browning. The sauce and pasta can be tossed together and stored in the fridge for up to 24 hours — just fold in the fresh ingredients right before serving for the best texture and presentation.
Variations & Substitutions
- Pasta: Any short pasta works here — penne, farfalle, or bow ties are all great. For gluten-free, chickpea pasta is naturally GF or use a certified GF brown rice pasta.
- Beans: Navy beans, butter beans, or great northern beans all work as a swap for cannellini beans.
- Greens: Arugula or baby kale work great in place of spinach.
- Berries: Raspberries or blackberries make a beautiful swap for strawberries in both the salad and the sauce.
- Nut-free: Swap the walnuts for sunflower seeds, pumpkin seeds, or hemp seeds — all blend smoothly into the sauce.
- Dairy-free: Use a dairy-free parmesan — I love Violife or Follow Your Heart in this recipe.
Common Questions
Absolutely! Any short pasta works well here — penne, farfalle, or bow ties would all be great. I love chickpea rotini for the extra protein and because it’s naturally gluten-free, but if you’re serving a crowd regular rotini is the safer choice since chickpea pasta has a slightly different texture and flavor that not everyone loves.
This pasta salad keeps well in the fridge for up to 3 days in an airtight container. Keep in mind the avocado will brown over time so if you know you’re meal prepping this, store the avocado separately and add it fresh each time you serve.
Yes! The cannellini beans already add a great plant-based protein base, but if you want even more you could add crispy baked tofu or roasted chickpeas on top. Hemp seeds are also a great option.
This is totally normal and happens because basil oxidizes quickly when blended! The good news is there’s an easy fix: toss a small handful of fresh raspberries into the blender before blending. It instantly brightens the color and gives the sauce a beautiful pink-red hue without changing the flavor much at all. You can also add a few extra fresh strawberries if you don’t have raspberries on hand. Either way — don’t panic, it’s an easy fix!
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Strawberry Basil Pasta Salad
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Ingredients
- 12 oz rotini or any short-cut pasta
- 1 cup thinly sliced strawberries (half a pint)
- 1 medium-large avocado cubed (1-2 inch pieces)
- 2-3 cups fresh spinach or massaged baby kale
- 1 cup halved cherry tomatoes
- 15 oz can of canellini beans drained and rinsed
Strawberry Basil Dressing
- 1 cup halved strawberries (half a pint)
- 1/2 cup fresh basil leaves packed
- 1 handful fresh raspberries (optional– will brighten color of the dressing, see notes)
- 2 cloves garlic
- 1/2 cup grated parmesan (I used a dairy-free version)
- 1/4 cup raw walnuts
- 1/4 cup extra virgin olive oil (high quality recommended)
- 1 tbsp fresh lemon juice
- 1/2-3/4 tsp salt more to taste
- 1/8 tsp freshly ground black pepper
Topping Options
- 1/4-1/3 cup basil (chiffonade)
- extra parmesan to your liking
Instructions
- Cook the pasta: Bring a large pot of salted water to a boil. Cook 12 oz rotini (or noodle of choice) according to package directions. Drain and rinse under cold water to stop the cooking and cool the pasta down. Set aside.
- Make the strawberry basil sauce: Add the halved strawberries, fresh basil, garlic, parmesan, walnuts, lemon juice, and olive oil to a food processor or blender. Season with salt and pepper. Blend until smooth and creamy, scraping down the sides as needed. Taste and adjust seasoning if needed.💡 Tip: If your sauce is looking a little brown or dull from the basil, toss in a small handful of fresh raspberries and blend again. It brightens the color beautifully and adds a subtle tartness that works really well with the strawberries. This is totally optional.
- Combine pasta and sauce: Add the cooled pasta to a large mixing bowl. Pour the strawberry basil sauce over the pasta and toss well to coat evenly.
- Add the remaining ingredients: Fold in the cannellini beans, halved cherry tomatoes, sliced strawberries, fresh spinach, and extra basil. Sprinkle in more parmesan to your liking. Add the cubed avocado last and gently fold in so it doesn't get mashed. 💡 Tip: Save a few slices of strawberry, a sprinkle of parmesan, and a few pieces of avocado to place on top right before serving – it makes the presentation look gorgeous!
- Chill and serve: Serve immediately at room temperature, or refrigerate for 30 minutes for a cold pasta salad. 💡Tips: If making ahead, hold off on adding the avocado until just before serving to prevent browning. If making for meal prep, I recommend adding your avocado individually each day you enjoy it.
Notes
- I have enjoyed this as a main meal because it is PACKED with protein if you use chickpea pasta. This also makes for a great side dish.
- Pasta choice: I used chickpea rotini for this recipe because it’s higher in protein and naturally gluten-free — a great bonus! That said, chickpea pasta does have a slightly different texture and flavor than regular pasta that not everyone loves. If you’re making this for a crowd or bringing it to a party, I’d recommend sticking with regular rotini to play it safe. For everyday cooking at home though, I love the chickpea version!
- Make it dairy-free: I used a dairy-free parmesan in the sauce and honestly couldn’t tell the difference. Violife and Follow Your Heart both work great here.
- Don’t skip the lemon juice: It keeps the sauce bright and prevents it from oxidizing and turning brown. If your sauce still looks dull, remember the raspberry trick!
- Avocado tip: Add the avocado last and gently fold it in — don’t toss aggressively or it will get mashed into the pasta. And always save some pieces for the top for garnish!
- Serving temperature: This salad is delicious both at room temperature and cold. If serving at a cookout or party, I’d recommend chilling it for at least 30 minutes first.
- Storing leftovers: Store in an airtight container in the fridge for up to 3 days. Keep in mind the avocado will brown over time — if making ahead, store the avocado separately and add just before serving.
- Meal prep friendly: The sauce can be made up to 3 days ahead and stored in a sealed jar in the fridge. Cook the pasta ahead of time and store separately, then toss everything together when ready to serve.
