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.

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

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.

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

• 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

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!

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

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