• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Simply Low Cal
  • Low Calorie Recipes
    • Air Fryer
    • Appetizers
    • Breakfast
    • Dessert
    • Main Dish
    • Dips, Dressings & Sauces
    • Drinks
    • Instant Pot
    • Recipe Roundups & Downloads
    • Salads
    • Side Dish
    • Slow Cooker
    • Soup
    • Snack
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter
    • YouTube
menu icon
go to homepage
  • Recipes +
  • Easy Main Dishes
  • About
  • Contact
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes +
    • Easy Main Dishes
    • About
    • Contact
    • Facebook
    • Instagram
    • Pinterest
  • ×
    Home » Side Dish

    Low Calorie Pasta Salad

    Published: June 4, 2019 · Modified: November 22, 2024 by Kate · This post may contain affiliate links. As an Amazon associate, I earn from qualifying purchases.

    803 shares
    • Share
    • Yum
    • Email
    Jump to Recipe
    Pinterest pin of low calorie pasta salad.

    Low Calorie Pasta Salad is made with gluten free rotini pasta, tossed with a tangy and flavorful Italian dressing, and mixed with an array of fresh and colorful vegetables. It's perfect as a side dish or as a light lunch or dinner.

    Pasta salad on a plate.
    Jump to:
    • Why You'll Love This Recipe
    • Ingredients You'll Need
    • Step-By-Step Instructions
    • How To Blanche Broccoli Florets
    • Expert Tips
    • Variations
    • Storing
    • Recipe FAQ's
    • Other Recipes You'll Love
    • Low Calorie Pasta Salad
    • #respond

    Check out my Healthy Chicken Salad With Apples and my Low Calorie Taco Salad for more delicious salad recipes!

    This low calorie pasta salad is a refreshing and flavorful salad that is a variation of the classic Italian pasta salad, but with substitutions.

    The salad is topped with grated parmesan cheese and can be served chilled or at room temperature.

    Pasta salad topped with shredded cheese.

    More delicious and healthier pasta dishes: Low Calorie Garlic Chicken Pasta

    Why You'll Love This Recipe

    • The recipe uses gluten free rotini pasta, making it a great option for those who have gluten allergies or sensitivities.
    • The salad is packed with fresh and colorful vegetables such as red onion, orange bell pepper, red bell pepper, and broccoli florets.
    • The salad is tossed with a delicious and tangy Italian dressing that adds a zesty and bright flavor to the dish.
    • It's easy to follow and can be made in under 30 minutes.

    Ingredients You'll Need

    Labeled ingredients for the pasta salad.
    • Gluten Free Rotini Pasta: Has a similar texture to traditional pasta and is a great substitute for those who have gluten sensitivities.
    • Onion: Adds a crunchy texture and a mild, sweet flavor to the salad.
    • Orange Bell Pepper & Red Bell Pepper: Adds a refreshing crunch to the salad.
    • Broccoli Florets: Adds a bright green color and a slightly sweet flavor to the salad.
    • Fat Free Italian Dressing: A healthier option and still adds a delicious tangy flavor to the salad.
    • Parmesan Cheese: Adds a nutty and savory flavor to the salad.

    Step-By-Step Instructions

    Steps to make the pasta salad.

    Step 1: Cook the rotini pasta al dente, according to the package instructions, then rinse it under cold water and drain well.

    Step 2: In a large mixing bowl, combine the cooked pasta with the chopped onion, orange bell pepper, red bell pepper, and broccoli florets.

    Step 3: Pour the Italian dressing over the pasta and vegetables, and toss to coat evenly.

    Step 4: Sprinkle the grated parmesan cheese over the top of the salad.

    Step 5: Cover the bowl with plastic wrap and refrigerate for at least 30 minutes before serving.

    Step 6: Give the pasta salad a quick toss before serving, and adjust the seasoning with salt and pepper, if needed.

    NOTE: You can print the FULL recipe with all ingredients & detailed instructions below!

    Pasta salad on two plates.

    How To Blanche Broccoli Florets

    1. Bring a pot of salted water to a rolling boil. The water should be salty like seawater, which will help to flavor the broccoli.
    2. While the water is heating up, prepare a large bowl of ice water.
    3. Add the broccoli florets to the boiling water and let them cook for 1-2 minutes. You want the broccoli to be bright green and slightly tender but still crisp.
    4. Using a slotted spoon or a strainer, transfer the broccoli florets to the ice water bath. This will stop the cooking process and help to preserve the vibrant green color and crisp texture of the broccoli.
    5. Let the broccoli sit in the ice water for 2-3 minutes, or until completely chilled.
    6. Once the broccoli is chilled, remove it from the ice water and drain off any excess water.

    Expert Tips

    • Be sure to follow the package instructions and cook the pasta until it is al dente. Overcooking the pasta can make it mushy and less flavorful.
    • After cooking the pasta, rinse it with cold water to stop the cooking process and cool it down. This will prevent the pasta from sticking together and becoming mushy.
    • Blanching the broccoli florets will make them tender and crisp.
    • Once the salad is prepared, let it chill in the refrigerator for at least 30 minutes before serving. This will allow the flavors to meld together and make the salad even more delicious.

    Variations

    • Mediterranean-style: Replace the Italian dressing with a Mediterranean-style dressing made with olive oil, lemon juice, garlic, and herbs like oregano and basil. Add in ingredients like cherry tomatoes, Kalamata olives, feta cheese, and cucumber to give it a Mediterranean flair.
    • Pesto: Use a pesto sauce instead of Italian dressing to add a unique and delicious flavor to the salad. Mix in some roasted cherry tomatoes, pine nuts, and fresh basil leaves for added texture and flavor.
    • Mexican-style: Add a Mexican twist to the salad by using a chipotle or lime vinaigrette dressing. Mix in some black beans, corn, avocado, and cilantro for a fresh and flavorful combination.
    • Tuna: Mix in some canned tuna for added protein and flavor. Combine with ingredients like celery, carrots, and green onions for a tasty and nutritious meal.
    • Asian-style: Use a soy sauce-based dressing and mix in some shredded carrots, red cabbage, and chopped peanuts for an Asian-inspired pasta salad.

    Storing

    Place the pasta salad in an airtight container. The salad can be stored in the refrigerator for up to 3-4 days. Freezing is not recommended.

    Recipe FAQ's

    Can I use a different type of pasta?

    Yes, you can use any type of gluten free pasta that you like. Just make sure to follow the cooking instructions on the package and cook it until it is al dente.

    Can I use a different type of cheese?

    Yes, you can use any type of cheese that you like. Feta, goat cheese, or even shredded cheddar cheese would work well in this recipe.

    Can I use a different type of dressing?

    Yes, you can use any type of dressing that you like. A homemade dressing made with oil, vinegar, herbs, and spices would work well, or you can use a store bought dressing that you like. Just make sure to choose a dressing that complements the other flavors in the salad.

    Other Recipes You'll Love

    • Thumbnail of low calorie vinaigrette.
      Low Calorie Vinaigrette
    • Thumbnail of Italian herb dressing.
      Italian Herb Dressing

    If you love this recipe, please leave a comment with a five-star rating — or simply hit the five-star button in the recipe card. Don't forget to signup for my newsletter!

    Thumbnail of low calorie pasta salad.

    Low Calorie Pasta Salad

    5 from 19 votes
    By Kate
    Low calorie pasta salad is made with gluten free rotini pasta, tossed with a tangy and flavorful Italian dressing, and mixed with an array of fresh and colorful vegetables. It's perfect as a side dish or as a light lunch or dinner.
    Pin Recipe Print Recipe Save RecipeSaved!
    Prep 15 minutes mins
    Cook 10 minutes mins
    Total 25 minutes mins
    Servings 12 Servings
    Calories 110kcal
    Prevent your screen from going dark

    Special Equipment

    • Measuring Spoons and Cups
    • Fine Mesh Strainers
    • Ceramic Covered Stockpot

    Ingredients
     
     

    • 8 ounces gluten free rotini pasta I use Banza
    • ½ onion diced
    • 1 orange bell pepper chopped
    • 1 red bell pepper chopped
    • 2 cups broccoli florets blanched
    • 4 ounces fat free Italian dressing
    • ¾ cup parmesan cheese

    Instructions
     

    • Cook the rotini pasta al dente, according to the package instructions, then rinse it under cold water and drain well.
    • In a large mixing bowl, combine the cooked pasta with the chopped onion, orange bell pepper, red bell pepper, and broccoli florets.
    • Pour the Italian dressing over the pasta and vegetables, and toss to coat evenly.
    • Sprinkle the grated parmesan cheese over the top of the salad.
    • Cover the bowl with plastic wrap and refrigerate for at least 30 minutes before serving.
    • Give the pasta salad a quick toss before serving, and adjust the seasoning with salt and pepper, if needed.

    Notes

    • Make sure to follow the package instructions and cook the pasta until it is al dente. Overcooking the pasta can make it mushy and less flavorful.
    • After cooking the pasta, rinse it with cold water to stop the cooking process and cool it down. This will prevent the pasta from sticking together and becoming mushy.
    • Blanching the broccoli florets will make them tender and crisp. To do this, bring a pot of water to a boil, add the broccoli florets, and cook for 2-3 minutes. Remove them from the water and immediately rinse them with cold water to stop the cooking process.
    • Once the salad is prepared, let it chill in the refrigerator for at least 30 minutes before serving. This will allow the flavors to meld together and make the salad even more delicious.
    • Storing: Place the pasta salad in an airtight container. The salad can be stored in the refrigerator for up to 3-4 days. Freezing is not recommended.

    Nutrition

    Calories: 110kcalCarbohydrates: 14gProtein: 8gFat: 4gSaturated Fat: 2gSodium: 245mgFiber: 3gSugar: 4g

    All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.

    Tried this recipe?Give it a star rating and leave a comment below!
    Signature.

    More Side Dish

    • Thumbnail of air fryer zucchini and squash.
      Air Fryer Squash And Zucchini
    • Thumbnail of zucchini fritters.
      Low Calorie Zucchini Fritters
    • air fryer mashed potatoes thumbnail picture.
      Air Fryer Mashed Potato Balls
    • Thumbnail of low calorie stuffing.
      Low Calorie Stuffing
    803 shares
    • Share
    • Yum
    • Email

    Reader Interactions

    Comments

    1. Sophie

      June 12, 2019 at 3:36 am

      Pasta salads are my kind of thing. Live this version of your too.

      Reply
    2. Mimi

      June 11, 2019 at 9:39 pm

      This cold dish will be a perfect one to make this summer - it is promising to be really hot!

      Reply
    3. Jacqueline Debono

      June 10, 2019 at 4:51 pm

      I also love pasta salad especially in summer as a side for a bbq or picnic! Yours looks and sounds delicious. I'd love to try pasta made from chickpeas sounds so interesting!

      Reply
    4. Ramona

      June 10, 2019 at 11:43 am

      This pasta salad is my thing and I could eat it every day. I love the addition of cheese. Definitely perfect to take to work in my lunch box. Delicious! Thank you for the inspiration!

      Reply
    5. Cathleen @ A Taste of Madness

      June 09, 2019 at 1:42 pm

      Somehow, I am not the biggest fan of cold pasta. But this one might change my mind! I love that you added broccoli to it!!

      Reply
    6. Stine Mari

      June 08, 2019 at 9:44 am

      That pasta sounds fantastic, it's not just a great option for those needing it to be gluten free, but also everyone that wants to find healthier pasta options! This dish looks yummy and really easy to make.

      Reply
    7. Jenni LeBaron

      June 07, 2019 at 12:47 am

      Pasta salad is one of my all-time favorite bbq/picnic dishes and this one looks totally yummy! I love that you can make this ahead for easy entertaining too!

      Reply
    8. Kelly Anthony

      June 06, 2019 at 10:17 pm

      I love a cold pasta salad in the summer. I also like that your recipe is full of yummy veggies making it the perfect meal for lunch or dinner.

      Reply
    5 from 19 votes (11 ratings without comment)

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Pinterest pin of low calorie pasta salad.
    Headshot of Kate the blog owner

    Hi and welcome! Simply Low Cal is the blog about DELICIOUS low calorie recipes for breakfast, lunch, dinner, dessert, and snacks that anyone can make. You will find plenty of healthy recipes for anyone. About Me

    POPULAR RECIPES

    • Thumbnail of low calorie banana bread.
      Low Calorie Banana Bread
    • Thumbnail of low calorie chicken noodle soup.
      Low Calorie Chicken Noodle Soup
    • Thumbnail of healthy snow cone syrup.
      Healthy Snow Cone Syrup
    • Thumbnail of 100 calorie blueberry muffins.
      100 Calorie Blueberry Muffins
    • Thumbnail of low calorie protein shake.
      Low Calorie Protein Shake
    • Thumbnail of PBfit soft gluten free cookies.
      PBfit Soft Gluten Free Peanut Butter Cookies

    THE BEST OF WINTER

    • Thumbnail of low calorie hot chocolate.
      Low Calorie Instant Pot Hot Chocolate
    • Thumbnail of low calorie pecan pie.
      Low Calorie Pecan Pie
    • Thumbnail of low calorie gingerbread latte.
      Low Calorie Gingerbread Latte
    • Thumbnail of low calorie mashed cauliflower.
      Low Calorie Mashed Cauliflower
    • Thumbnail of low calorie snickerdoodle latte.
      Low Calorie Snickerdoodle Latte
    • Thumbnail of low calorie broccoli cheddar soup.
      Low Calorie Broccoli Cheddar Soup

    FEATURED IN

    as seen in.

    Footer

    Pinterest pin of low calorie pasta salad.

    ↑ back to top

    Featured In

    as seen in banner.

    About

    • Privacy Policy
    • Work With Me
    • Accessibility

    Newsletter

    • Sign Up! For emails and updates

    Contact

    • [email protected]

    AS AN AMAZON ASSOCIATE I EARN FROM QUALIFYING PURCHASES.

    © 2025 SIMPLY LOW CAL | MAMA IS WORKING LLC

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.