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This Low Calorie Pasta Salad is quick, easy, and packed with flavor! Made with creamy cottage cheese, Parmesan and fresh veggies, it’s perfect as a main or side for summer dinners, meal prep, or barbecues. It’s high in protein, vegetarian, and ideal for weight loss.
I teach people how to lose weight, without cutting out carbs and all the joys of life. One of the first things my clients ask is, “Can I eat pasta on a diet?”The same question comes up for bread, oats, and pretty much every comforting food.
The answer is: absolutely! You can enjoy pasta, bread, and even pizza while losing weight. It’s all about balance. Be mindful of your portions, choose whole grains when possible, and always pair your carbs with a source of protein and fiber. That way, your meals stay satisfying, filling, and aligned with your goals.
Some of the pasta dishes I often recommend to my weight loss clients include cottage cheese Alfredo, Tuscan chicken pasta, cottage cheese Lasagna, or spaghetti with ground turkey bolognese. And now that summer is around the corner, we’re adding creamy tuna pasta salad and this simple recipe.
Why you will love this recipe
- Weight loss friendly – With just 221 calories per serving and 17 grams of protein, this pasta salad is perfect for weight loss. It’s low in carbs, low in fat, and naturally gluten-free if you use chickpea pasta.
- Creamy and satisfying – Fat free cottage cheese makes it ultra creamy without the need for mayo, while Parmesan adds a rich, savory flavor. It tastes indulgent but keeps the calories low.
- Quick and easy – All you need is a handful of simple ingredients and 15 minutes of prep time.
- Meal prep approved – Make a big batch on Sunday and store it in the fridge for quick, no-cook lunches or light weeknight dinners.
- Super versatile – Serve it as a light main, pair it with your favorite protein, or bring it to barbecues and potlucks. You can easily customize it with extra veggies or lean meat!
Ingredients
Here’s what you need to make a low calorie pasta salad that’s both high protein and delicious. For exact amounts, see the recipe card below.
- Pasta – I used chickpea penne for more protein and fewer carbs, but any short pasta like rotini, fusilli, farfalle, or macaroni works great. Avoid zero-calorie or long noodles—they don’t hold up well in salad.
- Cottage cheese – Fat free cottage cheese keeps the dish creamy and high protein. You can use 2% or whole milk cottage cheese, but it will increase the calories.
- Vegetables – I used red bell pepper and spinach, but feel free to swap in diced tomatoes, red onion, cucumber, or roasted veggies.
- Parmesan cheese – Optional but highly recommended. It adds a bold, savory kick while staying low carb and high in protein.
- Dressing – No mayo here! The simple low calorie dressing uses extra virgin olive oil, lemon juice, sea salt, and black pepper. Customize with garlic powder, Italian herbs, or chili flakes.
How to make low calorie pasta salad
Step 1 – Make the dressing. In a small bowl or mason jar, mix the olive oil, lemon juice, salt, and pepper. Stir or shake until well combined.
Step 2 – Cook the pasta. Boil the pasta in salted water according to package instructions until al dente. Drain, transfer to a large bowl, and drizzle with a bit of olive oil. Let it cool completely.
Step 3 – Prep the veggies. While the pasta cools, dice the red bell pepper (or tomatoes), chop the spinach, and slice the red onion if using.
Step 4 – Assemble the salad. Add the cooled pasta, veggies, and cottage cheese to a large mixing bowl. Pour the dressing over the top, toss everything well, and add the Parmesan.
Step 5 – Chill and serve. Cover and refrigerate for at least 30 minutes before serving—this helps the flavors come together. Give it a final toss before eating.
Recipe variations
- Add chicken – Toss in grilled or baked chicken breast for even more protein.
- Make it with tuna – Canned tuna in water works great, just stir it in with the other ingredients. Or try salmon for a fancier twist.
- Go vegan – Swap the cottage cheese with your favorite dairy-free alternative (or try my dairy-free cottage cheese) and add tofu, seitan, or plant-based meat.
- Extra veggies – Load it up with more nutrients adding broccoli, cucumber, mushrooms, or roasted zucchini.
- Italian-style – Add low-fat mozzarella, turkey pepperoni, olives, and a sprinkle of Italian seasoning.
- Greek-inspired – Use feta instead of Parmesan, toss in black olives and cucumber, and you’ve got a Greek-style pasta salad for weight loss.
Matteo’s tips
- Pick the right pasta shape. Short pasta like rotini, penne, farfalle, or fusilli works best in cold salads. Avoid long noodles like spaghetti or linguine: they won’t hold the dressing well.
- Cook it al dente. For the best texture, boil the pasta just until it’s firm to the bite. Overcooked pasta will turn mushy once it chills.
- Cool it down. After draining the pasta, toss it with a little olive oil to prevent sticking, then let it cool to room temperature before adding the rest of the ingredients.
- Dress it twice. Pasta tends to soak up dressing as it sits. Add half the dressing when you first mix the salad, then drizzle the rest just before serving to freshen it up.
- Chill before serving. Let the dish rest in the fridge for at least 30 minutes. This gives the flavors time to blend and makes the salad more refreshing.
Serving ideas
This low calorie pasta salad makes a great light meal on its own. But as a nutrition coach, I’d recommend pairing it with more protein and vegetables. Here are some ideas:
- Vegetarian proteins like hard-boiled eggs, egg white bites, baked tofu, or crispy air fryer tofu.
- Lean meats like grilled chicken, turkey steaks, baked salmon, a tuna steak, or baked cod.
- Healthy sides like air fryer Brussels sprouts, roasted cauliflower, cucumber tomato salad, or a creamy cucumber salad.
Pasta salads make for quick weeknight dinners for the whole family, especially in summer when it’s hot and you don’t want (or don’t have the time) to cook after work. This dish is also perfect as a side for barbecues, potlucks, or picnics with kids and friends.
Make ahead & storage
This pasta salad can be eaten on the same day, or it can be made ahead for later. To store, place leftovers into an airtight food container, seal with the lid and refrigerate for a maximum of 3 days. Before serving, toss the salad to redistribute the dressing. Enjoy chilled or at room temperature.
For a longer storage, place leftovers in an airtight freezer container and freeze for up to 2 months. Let it thaw overnight in the fridge before serving.
More pasta recipes for weight loss
- Tuscan chicken pasta
- Low calorie pizza
- Cottage cheese Alfredo fettuccine
- Creamy tuna pasta salad
- Protein mac and cheese
- Cottage cheese Lasagna
Low Calorie Pasta Salad
Ingredients
- 8 oz (225 g) chickpea pasta, or regular pasta, uncooked
- 1 cups (240 g) cottage cheese, 0% fat
- 5 oz (150 g) tomatoes, or ¾ red bell peppers, diced
- 1 cup spinach, chopped
- ⅓ red onion, finely diced, optional
- 1.5 oz (40 g) Parmesan cheese
Low calorie dressing
- 1 tbsp extra virgin olive oil
- ½ tbsp lemon juice
- ½ tsp sea salt, or more to taste
- ground black pepper, to taste
Instructions
Prepare the dressing
- In a small bowl or mason jar, mix the olive oil, lemon juice, salt, and pepper. Stir or shake until well combined.
Make the pasta salad
- Cook pasta in salted boiling water according to package directions, until al dente. Once cooked, drain, transfer to a large mixing bowl and drizzle with little olive oil. Let cool completely.
- While the pasta cools, dice the tomatoes (or bell pepper), chop the spinach, and slice the red onion if using.
- Add the cooled pasta, veggies, and cottage cheese to a large mixing bowl. Pour the dressing over the top, toss everything well, and add the Parmesan.
- Cover and refrigerate for at least 30 minutes before serving—this helps the flavors come together. Give it a final toss before eating.
Notes
- Storage directions: Refrigerate in an airtight container for a maximum of 3 days, or freeze for up to 2 months. Let it thaw overnight in the fridge (if frozen), then serve chilled or at room temperature.
- Nutritional values: Nutritional values are approximations. They are based on chickpea penne and 0% fat cottage cheese. Precise calories and macros may vary slightly based on ingredients used and quantities.
