1. Mediterranean Chickpea Pasta Salad
This vibrant salad combines protein-packed chickpeas with colorful vegetables. It’s not only low in calories but also high in flavor and nutrients.
- 8 oz whole grain pasta
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Cook the pasta according to package instructions. In a large bowl, combine the pasta, chickpeas, tomatoes, cucumber, red onion, and feta cheese. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper. Pour the dressing over the salad, toss to combine, and serve chilled.
2. Italian Pasta Salad with Veggies
This classic Italian pasta salad is filled with fresh vegetables and a zesty dressing, making it a perfect low-calorie option for summer gatherings.
- 8 oz rotini pasta
- 1 cup bell peppers, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup black olives, sliced
- 1/4 cup red onion, diced
- 1/4 cup Italian dressing
- 1 teaspoon garlic powder
- 1 teaspoon dried basil
Cook the rotini according to package instructions. In a large bowl, combine the cooked pasta, bell peppers, tomatoes, olives, and red onion. Drizzle with Italian dressing, then sprinkle with garlic powder and basil. Toss everything together and refrigerate for at least an hour before serving.
3. Caprese Pasta Salad
This fresh and light Caprese pasta salad is a delightful mix of basil, mozzarella, and tomatoes, perfect for a refreshing lunch.
- 8 oz penne pasta
- 1 cup cherry tomatoes, halved
- 1 cup mozzarella balls
- 1/2 cup fresh basil leaves, chopped
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
Cook the penne pasta as directed. In a large bowl, combine the pasta, cherry tomatoes, mozzarella, and basil. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper. Pour the dressing over the salad, toss to combine, and serve immediately or chill for later.
4. Spinach and Feta Pasta Salad
Loaded with nutrients, this spinach and feta pasta salad is a healthy option that will keep you full without packing on the calories.
- 8 oz whole wheat pasta
- 4 cups fresh spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Cook the whole wheat pasta according to the package directions. In a large bowl, combine spinach, feta, tomatoes, and red onion. Once the pasta is cooked and cooled, add it to the bowl. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad, mix well, and serve.
5. Zucchini Noodle Pasta Salad
This light and refreshing zucchini noodle salad is a great alternative to traditional pasta, keeping the calorie count low while still being delicious.
- 2 medium zucchinis, spiralized
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup basil pesto
- 1 tablespoon olive oil
- Salt and pepper to taste
In a large bowl, combine the spiralized zucchini, cherry tomatoes, and red onion. In a small bowl, mix the basil pesto with olive oil, salt, and pepper. Pour the dressing over the salad and toss to combine. Let it sit for a few minutes to allow the flavors to meld before serving.
6. Asian Sesame Pasta Salad
This Asian-inspired pasta salad is packed with crunchy vegetables and a savory sesame dressing, making it a great low-calorie choice.
- 8 oz soba noodles
- 1 cup shredded carrots
- 1 cup bell peppers, sliced
- 1/2 cup green onions, chopped
- 2 tablespoons sesame oil
- 2 tablespoons rice vinegar
- 1 tablespoon soy sauce
- 1 teaspoon ginger, grated
Cook the soba noodles according to package instructions. In a large bowl, combine the cooked noodles, carrots, bell peppers, and green onions. In a small bowl, whisk together sesame oil, rice vinegar, soy sauce, and ginger. Pour the dressing over the salad and toss to combine. Serve chilled or at room temperature.
7. Broccoli and Bacon Pasta Salad
This unique pasta salad combines the crunch of broccoli with crispy turkey bacon for a flavor-packed dish that remains low in calories.
- 8 oz rotini pasta
- 2 cups broccoli florets, steamed
- 4 slices turkey bacon, cooked and crumbled
- 1/4 cup red onion, diced
- 1/4 cup Greek yogurt
- 2 tablespoons apple cider vinegar
- Salt and pepper to taste
Cook the rotini pasta according to package instructions. In a large bowl, combine the pasta, broccoli, turkey bacon, and red onion. In a separate bowl, mix Greek yogurt, apple cider vinegar, salt, and pepper. Pour the dressing over the salad and mix well. Refrigerate for at least 30 minutes before serving.
8. Pesto Pasta Salad with Peas
This delightful pesto pasta salad is enriched with green peas, providing a sweet and fresh flavor while keeping the calorie count down.
- 8 oz farfalle pasta
- 1 cup green peas, frozen and thawed
- 1/4 cup pesto sauce
- 1/4 cup Parmesan cheese, grated
- Salt and pepper to taste
Cook the farfalle pasta as instructed. In a large bowl, combine the cooked pasta and green peas. Add pesto sauce and Parmesan cheese, mixing until well coated. Season with salt and pepper, and serve warm or chilled.
9. Taco Pasta Salad
Bring the flavors of a taco to your plate with this fun and filling taco pasta salad that is low in calories but big on taste.
- 8 oz elbow macaroni
- 1 can (15 oz) black beans, rinsed and drained
- 1 cup corn, canned or frozen
- 1 cup cherry tomatoes, halved
- 1 avocado, diced
- 1 tablespoon taco seasoning
- 2 tablespoons lime juice
- Salt and pepper to taste
Cook the elbow macaroni according to package directions. In a large bowl, combine the pasta, black beans, corn, tomatoes, and avocado. In a small bowl, mix taco seasoning, lime juice, salt, and pepper. Drizzle the dressing over the salad and toss to combine. Serve immediately or chill for later.
10. Lemon Garlic Shrimp Pasta Salad
This light and zesty shrimp pasta salad is perfect for a quick lunch or dinner, combining protein with fresh ingredients for a satisfying meal.
- 8 oz linguine pasta
- 1 lb shrimp, peeled and deveined
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon lemon zest
- 2 tablespoons lemon juice
- 1 cup arugula
- Salt and pepper to taste
Cook the linguine as directed. In a skillet, heat olive oil over medium heat and add garlic. Cook for 1 minute, then add shrimp, cooking until they turn pink. In a large bowl, combine the cooked pasta, shrimp, lemon zest, lemon juice, arugula, salt, and pepper. Toss well and serve warm or chilled.
11. Mediterranean Chickpea Pasta Salad
This Mediterranean-inspired pasta salad is packed with protein from chickpeas and vibrant vegetables, making it both nutritious and low in calories.
- 8 oz penne pasta
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 2 tablespoons red wine vinegar
- Salt and pepper to taste
Cook the penne pasta according to package instructions. In a large bowl, combine the pasta, chickpeas, cucumber, tomatoes, red onion, and feta cheese. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper. Pour the dressing over the salad and toss gently to combine.
12. Spinach and Feta Pasta Salad
This simple yet flavorful salad combines spinach and feta for a light dish that is perfect for lunch or as a side at dinner.
- 8 oz rotini pasta
- 2 cups fresh spinach, chopped
- 1/4 cup feta cheese, crumbled
- 1/4 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
Cook the rotini pasta according to package directions. In a large bowl, mix together the pasta, spinach, feta cheese, and cherry tomatoes. In a small bowl, whisk olive oil, balsamic vinegar, salt, and pepper. Drizzle the dressing over the salad, and toss to combine.
13. Caprese Pasta Salad
This fresh and vibrant Caprese pasta salad features classic Italian flavors while keeping it light and healthy.
- 8 oz fusilli pasta
- 1 cup cherry tomatoes, halved
- 1 cup mozzarella balls, halved
- 1/4 cup fresh basil, chopped
- 2 tablespoons olive oil
- 1 tablespoon balsamic glaze
- Salt and pepper to taste
Cook the fusilli pasta as directed. In a large bowl, combine the pasta, cherry tomatoes, mozzarella balls, and basil. Drizzle with olive oil and balsamic glaze, then season with salt and pepper. Toss gently to combine before serving.
14. Zucchini Noodle Pasta Salad
This innovative recipe uses zucchini noodles instead of traditional pasta for a low-calorie twist that’s refreshing and light.
- 2 medium zucchinis, spiralized
- 1 cup cherry tomatoes, halved
- 1/2 cup bell pepper, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup olives, sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
In a large bowl, combine the spiralized zucchini, cherry tomatoes, bell pepper, red onion, and olives. In a small bowl, whisk the olive oil, lemon juice, salt, and pepper together. Pour the dressing over the salad and toss to combine, serving immediately.
15. Pesto Pasta Salad with Veggies
This colorful pasta salad combines the rich flavor of pesto with fresh vegetables for a quick and tasty dish.
- 8 oz farfalle pasta
- 1 cup bell peppers, chopped
- 1 cup cherry tomatoes, halved
- 1 cup broccoli florets, steamed
- 1/4 cup pesto
- 2 tablespoons olive oil
- Salt and pepper to taste
Cook the farfalle pasta according to package instructions. In a large bowl, combine the cooked pasta, bell peppers, cherry tomatoes, and broccoli. Add the pesto and olive oil, mixing well to coat the ingredients. Season with salt and pepper before serving.
16. Taco Pasta Salad
This fun and flavorful taco-inspired pasta salad is perfect for a casual gathering or a family dinner.
- 8 oz elbow macaroni
- 1 lb ground turkey or beef, cooked and seasoned
- 1 cup black beans, rinsed and drained
- 1 cup corn, frozen or canned
- 1 cup cherry tomatoes, halved
- 1/4 cup cilantro, chopped
- 2 tablespoons lime juice
- Salt and pepper to taste
Cook the elbow macaroni as per package directions. In a large bowl, mix the macaroni with the cooked meat, black beans, corn, cherry tomatoes, and cilantro. Drizzle with lime juice and season with salt and pepper. Toss everything together and serve chilled or at room temperature.
Conclusion
Incorporating low-calorie pasta salads into your meal options not only promotes healthier eating but also allows for creativity in the kitchen. With a variety of ingredients and flavors, these recipes can satisfy your cravings without compromising on taste.
Whether you’re looking for a quick lunch, a side dish for dinner, or a refreshing option for a summer gathering, these pasta salads offer nutritious alternatives that everyone can enjoy.