Low-Fat Pasta Salad Recipe

This Low Fat Pasta Salad is crisp, colorful, and bursting with flavor—yet each serving has just 3.8 grams of fat! Made with whole wheat pasta, crunchy vegetables, and a zippy oil-free vinaigrette, it’s a fresh, satisfying side or light meal you can feel great about. Whether you’re packing it for lunch or serving it at a picnic, this high-fiber, low-fat dish is sure to be a hit.

About This Recipe

You’ll taste the freshness in every bite: juicy cherry tomatoes, sweet bell peppers, and cool cucumbers tossed with tender pasta and a punchy lemon-Dijon vinaigrette. It’s light and bright, but never bland. The vinegar and mustard give the salad a tangy backbone that makes the veggies shine.

This pasta salad is make-ahead friendly and holds up beautifully in the fridge, making it ideal for busy weekdays or meal prep. It’s also dairy-free and mayo-free, so it’s perfect for outdoor gatherings where food safety matters.

Why This Recipe Belongs in Your Diet

By skipping mayonnaise and oil, this recipe keeps fat to a minimum while maximizing flavor. Whole wheat pasta adds complex carbs and fiber to keep you full, and the rainbow of vegetables adds volume, crunch, and nutrients. It’s proof that you don’t need fat to have a flavorful, satisfying dish.

What You’ll Need (Ingredients)

We’re using vibrant veggies and a simple oil-free vinaigrette to keep this salad light and lively.

• 8 oz whole wheat rotini or penne: Adds fiber and structure to hold the dressing well.
• 1 cup cherry tomatoes, halved: Juicy and slightly sweet.
• 1 cup diced cucumber: Cool and crisp.
• 1 red bell pepper, diced: Adds color and mild sweetness.
• 1/4 red onion, thinly sliced: Adds a sharp, fresh bite.
• 1/4 cup chopped fresh parsley: Brightens up the whole salad.
• 2 tablespoons red wine vinegar: Adds tang and depth.
• 1 tablespoon lemon juice: Provides freshness and brightness.
• 1 teaspoon Dijon mustard: Helps emulsify the dressing and adds a little zip.
• 1/2 teaspoon garlic powder: Brings savory balance.
• 1/4 teaspoon salt: Enhances all the flavors.
• 1/4 teaspoon black pepper: Rounds out the seasoning.

How to Make Low Fat Pasta Salad

1. Cook the pasta: Boil pasta in salted water until al dente. Drain and rinse with cold water.
2. Mix the dressing: In a small bowl, whisk together vinegar, lemon juice, mustard, garlic powder, salt, and pepper.
3. Prepare the veggies: While the pasta cools, chop all the vegetables and herbs.
4. Combine everything: In a large bowl, mix the pasta with the chopped vegetables. Pour the dressing over and toss until evenly coated.
5. Chill and serve: Let the salad sit for at least 15 minutes before serving to allow the flavors to blend.

Recipe Tips and Variations

• Add chickpeas or white beans for extra protein.
• Use balsamic or apple cider vinegar for a flavor change.
• Toss in olives or capers for a briny bite (note: adds some fat).
• Add a few red pepper flakes if you like a kick of heat.

How to Store Leftovers

Store in an airtight container in the fridge for up to 4 days. Stir well before serving again, as the dressing may settle.

Nutrition Facts

• Serving Size: 1 cup
• Calories: 210 kcal
• Fat: 3.8 g
• Carbohydrates: 32 g
• Protein: 6 g
• Sodium: 240 mg

Try More Recipes:

• Low Fat Caesar Dressing
• Low-Fat Chicken Alfredo Pasta Recipe
• Low-Fat Turkey Tetrazzini Casserole Recipe