low fat pasta salad recipe

Pasta often gets a bad rap in the weight loss world, but it really can be a versatile, low fat food. Carbs are not the enemy – eating too much in general is. If you’re looking for a lighter side for your summer picnics, look no further than this low fat pasta salad recipe.

One of the main reasons pasta is thought of as a forbidden food is either what we add to it (butter, oils) or the portion that we have. Restaurant portions are notorious for serving pasta portions that may be enough to feed an entire family of 4. But, when it’s in front of us and it tastes good – it is easy to overdo it.

There are many ways to make your pasta dishes healthier and weight-conscious with a few simple ingredient swaps. Pasta is naturally a low fat food. This low fat pasta salad recipe uses veggie pasta which is packed with fiber and added nutrients, vegetarian protein from chickpeas, and heart-healthy fats from olives. These ingredients make this side dish super filling without loads of calories.


  • 1 lb veggie pasta – I like Ronzoni Garden Delight Veggie Trio
  • 1 14-oz can black olives, rinsed and drained
  • 1 14-oz can chickpeas, rinsed and drained
  • 3 fresh roma tomatoes, chopped into bite-sized pieces
  • 1/2 cup light Italian dresssing
  • salt and pepper to taste
  • 2 tbsp fresh herbs – basil, parsley, or lemon balm


  1. Cook pasta according to package directions. Drain and rinse to prevent pasta from sticking together.
  2. Drain and rinse olives and chickpeas. Add to pasta.
  3. Chop tomatoes, add to pasta salad.
  4. Measure dressing. Stir dressing into salad.
  5. Add salt and pepper to taste. Sprinkle with fresh herbs of your choice. Chill for at least one hour or overnight.

Recommended Serving Size – 1/2 cup.

Enjoy this low fat pasta salad on the side of fresh fish or a grilled chicken dish. Because the veggie pasta is more nutritious and counts as a serving of vegetables – you can enjoy this salad guilt-free without sacrificing taste!

Did you try this? If so, let me know what you think in the comments!

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