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Low Calorie Pasta Salad with vibrant fresh vegetables, creamy cottage cheese, light dressing and flavorful pieces of Italian Parmesan cheese.
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Low Calorie Pasta Salad

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.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Dinner, Lunch, Salad, Side Dish
Cuisine: Gluten-free, High Protein, Low calorie, Vegetarian
Keyword: cottage cheese, pasta, salad, tomatoes
Servings: 6 servings

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.
    Adding penne to boiling water in a pot, first step of this low calorie pasta salad recipe
  • 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.
    All components of the weight loss pasta salad in a bowl, ready to toss with a fork.
  • 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.

Nutrition

Serving: 1 serving | Calories: 221kcal | Carbohydrates: 24.4g | Protein: 17.6g | Fat: 8.3g | Saturated Fat: 2.2g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2.6g | Cholesterol: 11.6mg | Sodium: 478.3mg | Potassium: 145.5mg | Fiber: 5.8g | Sugar: 5.4g | Vitamin A: 788.6IU | Vitamin C: 5.8mg | Calcium: 152.5mg | Iron: 3.9mg