Gluten-Free Cold Italian Pasta Salad – Low-Calorie

Gluten-Free Cold Italian Pasta Salad – Low-Calorie

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Gluten-Free Cold Italian Pasta Salad – Low-Calorie 

Gluten Free cold Italian pasta side dish is flavorful and perfect for indoor or outdoor gatherings. Makes a great party dish too.

 

One of my favorite summer dishes is Italian pasta salad because it’s a great side dish for so many different types of meals. It’s popular in the summer time and is often served at outdoor gatherings like BBQ’s or picnics. It’s typically served cold, so it can be kept in the fridge, or in a cooler, until it’s ready to be served. I use Banza rotini pasta to make my cold Italian pasta. Their products are more than just gluten-free, they are higher in protein and fiber than the average pasta. It is made using chickpeas, which is what makes them gluten-free.

 

What is chickpea pasta?

It’s very similar to regular pasta but with a hint of chickpea flavor and a slightly more chewy texture. It’s also a high-protein, high-fiber alternative, packing about 13 grams of protein and 7 grams of fiber into each two-ounce serving.

 

gluten free cold Italian pasta in a with bowl

 

Prepping the for the Italian pasta is simple. Start by cooking the pasta to al dente. It’s important to no overcook the pasta. If the pasta is overcooked, it will become mushy, won’t taste as good, and it will also be harder to work with. I cooked the rotini for about 6 minutes. After it’s drained, spread it out on a tray to cool. Spreading the pasta out on a tray rather than leaving it in the colander or in a bowl will help it cool quicker, and won’t stick together.

 

The next step it to blanche the broccoli so it will be ready for the salad. To blanch the broccoli, bring a pot of water to a boil. Add broccoli to the boiling water and cook until barely tender and bright green. This takes about 3 minutes. Drain and immediately put broccoli florets into a bowl of ice water to prevent the broccoli from cooking further. After the ice bath, lay the broccoli out flat onto a plate. This helps it to cool faster.

 

Once the pasta and broccoli are done, I chop up my onion and peppers add add them to a large bowl. Then, I add in the broccoli and pasta. After that, add in the dressing and parmesan cheese and stir until everything is combined well. Chill the pasta salad for about 2 hours before serving. Before serving, stir the pasta again and add any additional dressing if the pasta seems dry. 

 

gluten free cold Italian pasta in a with bowl

 

How long does pasta salad last in the refrigerator?

Properly stored n an air tight container, pasta salad will last for 3 to 5 days in the refrigerator.

 

Can I freeze pasta salad?

Yes, place the pasta salad in an airtight container and pop it in the freezer. Your frozen pasta salad can last about a week in your freezer. When you are ready to eat, transfer the container from the freezer into your refrigerator to thaw overnight. Once the salad is defrosted, consume it right away. It’s not advisable to freeze more than once.

 

This dish pairs nicely with my chicken kabobs too.

 

I’d love to hear your thoughts. Comment below or tag me on Instagram. And don’t forget to Pin it for later!

 

Ingredients for Gluten Free Cold Italian Pasta Salad

  • Gluten free rotini pasta
  • Fat free Italian dressing
  • Parmesan cheese
  • Red onion
  • Orange bell pepper
  • Red bell pepper
  • Broccoli florets

 

Calories per serving (1/2 cup): 110

This post may be sponsored or contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link. See my full disclosure here.

 

gluten free cold Italian pasta in a with bowl
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5 from 10 votes

Gluten-Free Cold Italian Pasta Salad - Low-Calorie

Gluten Free cold Italian pasta side dish is flavorful and perfect for indoor or outdoor gatherings. Makes a great party dish too.
Prep Time15 mins
Cook Time10 mins
Total Time25 mins
Course: Side Dish
Keyword: gluten free, italian pasta, italian pasta salad, low calorie food option
Calories: 110kcal
Author: simplylowcal

Ingredients

  • 8 oz box Banza rotini pasta
  • 4 oz fat free Italian dressing
  • 3/4 cup parmesan cheese, like Kraft
  • 1/2 red onion, diced
  • 1 orange bell pepper, chopped
  • 1 red bell pepper, chopped
  • 2 cups broccoli florets, blanched

Instructions

  • Cook box of pasta to al dente, about 6-7 minutes. Drain well and cool.
  • Combine blanched broccoli florets, bell peppers and onion in a large bowl. Add cooled pasta, parmesan cheese, and Italian dressing. Combine well.
  • Place in an air tight container, or in a bowl covered in plastic wrap. Chill for approximately 2 hours before serving.
  • Careful stir again before serving. If salad is dry and needs more dressing, feel free to add more as needed.

Notes

  • To blanch broccoli, bring 2 quarts of water to a boil. Add broccoli and cook until barely tender and bright green. About 3 minutes. Drain and immediately put broccoli florets in a bowl of ice water to prevent the broccoli from cooking further.
 
  • Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.

Nutrition

Serving: 12g | Calories: 110kcal | Carbohydrates: 14g | Protein: 8g | Fat: 4g | Saturated Fat: 2g | Sodium: 245mg | Potassium: 274mg | Fiber: 3g | Sugar: 4g | Vitamin A: 450IU | Vitamin C: 75.1mg | Calcium: 120mg | Iron: 2.2mg
Nutrition Facts
Gluten-Free Cold Italian Pasta Salad - Low-Calorie
Amount Per Serving (12 g)
Calories 110 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 2g10%
Sodium 245mg10%
Potassium 274mg8%
Carbohydrates 14g5%
Fiber 3g12%
Sugar 4g4%
Protein 8g16%
Vitamin A 450IU9%
Vitamin C 75.1mg91%
Calcium 120mg12%
Iron 2.2mg12%
* Percent Daily Values are based on a 2000 calorie diet.


 

gluten free cold Italian pasta in a with bowl

 

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Enjoy!

 

If you like Gluten Free Cold Italian Pasta Salad, then you might also like:

Broiled Chicken Kabobs

broiled chicken kabobs on skewers

 

 


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