Hey there, friends! I can’t wait to share my go-to Low-Calorie Pasta Salad recipe with you! It’s a delightful, refreshing dish that’s perfect for those warm days when you want something light yet filling. Seriously, every bite bursts with freshness from juicy cherry tomatoes and crisp cucumbers, and the whole wheat pasta adds just the right heartiness without weighing you down. Plus, it’s super simple to whip up and makes an excellent meal prep option for busy weeks ahead. You can easily customize it with your favorite veggies or dressings to make it your own! Trust me, this salad is not just good for your waistline; it’s a delicious way to enjoy a healthy meal without sacrificing flavor!
Ingredients List
- 8 oz whole wheat pasta
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced into bite-sized pieces
- 1 bell pepper, diced (any color you love!)
- 1/4 cup red onion, finely chopped for a nice crunch
- 1/4 cup feta cheese, crumbled to sprinkle on top
- 2 tbsp olive oil for a touch of richness
- 1 tbsp red wine vinegar to add a zing
- Salt and pepper to taste, because seasoning is key!
How to Prepare Low-Calorie Pasta Salad
Cooking the Pasta
First things first, let’s get that pasta cooking! Bring a large pot of salted water to a boil. Once it’s bubbling away, add 8 oz of whole wheat pasta and cook according to the package instructions—usually about 8 to 10 minutes for that perfect al dente texture. Once cooked, drain it and give it a quick rinse under cold water to stop the cooking process. This will help keep the pasta nice and firm!
Preparing the Vegetables
While the pasta is cooking, let’s chop up those vibrant veggies! Grab your cherry tomatoes and slice them in half, then dice your cucumber and bell pepper into bite-sized pieces—this makes for easy eating. Finally, finely chop the red onion to add a delightful crunch. I love how colorful this salad becomes with all the fresh ingredients; it’s like a party in a bowl!
Making the Dressing
Now, let’s whip up that simple dressing! In a small bowl, combine 2 tablespoons of olive oil and 1 tablespoon of red wine vinegar. Season with a pinch of salt and pepper, then whisk everything together until it’s well blended. This dressing adds a lovely zing that brings all the flavors together!
Combining Ingredients
Once your pasta has cooled and the veggies are prepped, it’s time to mix everything! In a large bowl, combine the cooled pasta with the cherry tomatoes, cucumber, bell pepper, and red onion. Pour that delicious dressing over the top and give everything a good toss to ensure it’s all coated nicely. Finally, sprinkle the crumbled feta cheese on top just before serving for an added burst of flavor. Enjoy your colorful creation!
Why You’ll Love This Recipe
- Quick and easy to make—ready in just 25 minutes!
- Refreshing and light, perfect for warm weather or a healthy lunch.
- Customizable with your favorite veggies or proteins for variety.
- Low in calories but full of flavor—only 180 calories per serving!
- Great for meal prep; just store in the fridge for quick meals all week.
- Perfectly Mediterranean, with fresh ingredients that brighten your plate.
Tips for Success
To make the most of your Low-Calorie Pasta Salad, here are a few pro tips! First, don’t skip the rinse after cooking the pasta; it really helps keep it from getting mushy. Feel free to use any seasonal veggies you love—zucchini or bell peppers add great flavor and texture! If you want a protein boost, toss in some grilled chicken or chickpeas. And remember, letting the salad sit for a bit before serving allows the flavors to meld beautifully. Trust me, the longer it sits, the better it tastes!
Nutritional Information
Here’s the estimated nutritional breakdown for each serving of my Low-Calorie Pasta Salad! You’re looking at about 180 calories, with 7 grams of fat (only 1 gram of that saturated!), 6 grams of protein, and 24 grams of carbohydrates. Plus, it packs in 3 grams of fiber to keep you feeling full. These values are estimates, but they give you a great idea of this light, nutritious meal without any guilt!
FAQ Section
Can I use regular pasta instead of whole wheat?
Absolutely! While I love the nutty flavor and added fiber from whole wheat pasta, you can use any pasta you prefer. Just keep an eye on the cooking time!
How long does this salad keep in the fridge?
Your Low-Calorie Pasta Salad will keep well in the refrigerator for up to 3 days. Just make sure to store it in an airtight container to maintain freshness.
Can I add protein to make it a full meal?
Yes! Adding grilled chicken, shrimp, or even chickpeas can turn this salad into a filling meal. It’s a great way to make it more satisfying!
What other vegetables can I include?
Feel free to get creative! You can add veggies like spinach, arugula, or even roasted vegetables to suit your taste. The possibilities are endless!
Is this recipe suitable for meal prep?
Definitely! This salad is perfect for meal prep since it’s easy to make in advance and tastes even better after the flavors have had time to mingle in the fridge!
Storage & Reheating Instructions
To store your Low-Calorie Pasta Salad, simply transfer it to an airtight container and pop it in the fridge. It’ll stay fresh for up to 3 days—perfect for quick lunches! If you want to enjoy it warm, you can gently reheat it in the microwave for about 30 seconds, but I recommend enjoying it cold for the best flavor. Trust me, the crisp veggies are so refreshing!
Print
Low-Calorie Pasta Salad: 5 Fresh Flavors to Delight You
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: Low Calorie
Description
A refreshing low-calorie pasta salad perfect for a light meal.
Ingredients
- 8 oz whole wheat pasta
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- Salt and pepper to taste
Instructions
- Cook the pasta according to package instructions. Drain and cool.
- In a large bowl, combine the cherry tomatoes, cucumber, bell pepper, and red onion.
- Add the cooled pasta to the bowl.
- In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
- Pour the dressing over the salad and toss to combine.
- Sprinkle feta cheese on top before serving.
Notes
- Use any vegetables you prefer.
- Store leftovers in the refrigerator for up to 3 days.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 180
- Sugar: 2g
- Sodium: 250mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 3g
- Protein: 6g
- Cholesterol: 5mg
Keywords: Low-Calorie Pasta Salad
