Italian Sub Pasta Salad

If you love pasta salad as much as I do, you’re in for a treat. This easy, healthy Italian Pasta Salad has quickly become my new go-to—and that’s saying something, considering how many pasta salad recipes I’ve tried and loved over the years!

I’ve shared several light and WW-friendly favorites in the past, like my WW Orzo Salad with Vegetables, Pasta Salad with Blue Cheese, Walnuts and Arugula, Creamy Pasta Salad with Ham and Peas, and Chicken Satay Pasta Salad —but this one might just top them all.

Inspired by the flavors of a classic Italian sub, this salad is colorful, flavorful, and full of crunch—all with a lot less fat and fewer calories. It’s perfect for meal prep, and ideal for lunches, picnics, barbecues, or potlucks. Best of all, it only gets better after a day or two in the fridge, making it a total win in my book!

How Many Calories and WW Points in this Italian Sub Pasta Salad?

According to my calculations each generous 1-cup serving has 180 calories.

To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)

5 PointsPlus (Old plan)

Ingredients

Pasta (cooked, drained, and rinsed) – I used spaghetti this time, but any pasta shape you love will work—bowties, fusilli, penne, ziti, or shells are all great choices. Substitute with whole wheat, high-protein, or chickpea pasta for added nutrition

Chopped fresh kale (stems removed) – Adds a hearty, nutrient-rich green that holds up well in the fridge. Swap with baby spinach, arugula, romaine, or even chopped broccoli slaw if you prefer something milder.

Mixed cherry tomatoes (red, orange, yellow, green), halved – These add juicy bursts of color, sweetness, and freshness. Grape tomatoes or chopped Roma tomatoes work too.

Chopped Italian parsley – Brightens the whole salad with fresh, herbal flavor. Try fresh basil, oregano, or a mix of herbs if you don’t have parsley.

Slivered red onions – Adds crunch and a bit of bite—just enough to contrast with the creamy cheese and tangy dressing. Soak in water for 10 minutes to mellow the flavor, or substitute with thinly sliced green onions or shallots.

Chopped pepperoncini peppers – These tangy, mildly spicy pickled peppers bring classic Italian sub flavor. Use banana peppers, pickled jalapeños, or even chopped roasted red peppers if preferred. Italian giardiniera would also work.

Canned chickpeas (garbanzo beans), rinsed and drained – Boosts fiber and protein while keeping the salad hearty and satisfying. Substitute with white beans (like cannellini), black beans, or omit for fewer carbs.

Hard salami (cut into thin strips) – Adds rich, savory flavor in small amounts. Use turkey pepperoni, or light Italian turkey sausage for a leaner option—or leave it out for a vegetarian version.

Reduced-fat provolone cheese (cut into thin strips)
Creamy, melty flavor that balances the tangy dressing and veggies. Smoked provolone, mozzarella, part-skim string cheese, or reduced-fat feta also work well.

Favorite bottled low-fat Italian vinaigrette – Keeps things simple while tying all the flavors together. Use your favorite light Italian dressing, or make a homemade salad dressing with olive oil, red wine vinegar, Dijon, garlic, and Italian herbs.

Recipe Notes and Variations

You’ll want to plan ahead when making this salad because it should be refrigerated for at least two hours before serving.

This pasta salad makes 10 generous cups, but it is easy to divide in half if you want less.

Additions?
Chopped artichoke hearts, sliced or chopped olives, roasted red bell peppers, Giardiniera (pickled Italian vegetable blend).

Different veggies?
Chopped bell pepper, chopped seeded cucumber, chopped cauliflower, sliced or chopped olives, sliced or chopped zucchini, yellow summer squash or carrots.

Vegetarian?
Skip the salami.

How To Make Italian Sub Pasta Salad Step-By-Step

Step 1: Gather & Prep Your Ingredients…

You’ll also need:

• assorted bowls (affiliate link)
• collander
• chef’s knife (affiliate link)
• cutting board (affiliate link)

Step 2: Place all ingredients in a large bowl.

Step 3: Gently stir or toss together until well combined.

 

Step 4: Refrigerate 2 hours before serving.

Should you rinse pasta when making cold pasta salad?

When being used for a cold salad, pasta should always be rinsed after cooking. This serves two purposes. First, it stops the cooking process immediately so your pasta doesn’t overcook. It also keeps the pasta from sticking or clumping together.

How long does pasta salad with Italian dressing (no mayonnaise) last?

This pasta salad should hold up well in the fridge for 5 to 7 days.

If you’ve made this Italian Pasta Salad, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Source: adapted from recipe I saw in the Kraft Food & Family Magazine Summer 2018

More Low Calorie Pasta Salads

• Trisha Yearwood Orzo Salad Made Lighter – A fresh, flavorful twist on Trisha’s popular orzo salad—lightened up with fewer calories and more veggies, but every bit as delicious. Perfect for potlucks or meal prep!
• Classic Macaroni Salad made Lighter – All the creamy, nostalgic flavor of traditional macaroni salad—made healthier with light mayo, crunchy veggies, and smart swaps. A WW-friendly summertime favorite!
• Simple, satisfying, and bursting with flavor—this easy 4-Ingredient Pasta with Pesto & Tomatoes comes together with just pesto, tomatoes, pasta, and Parmesan. Quick enough for busy weeknights!
• How to Make Healthier Pasta Salads – Learn the best tips and swaps to lighten up your favorite pasta salads without sacrificing taste—plus easy mix-and-match ideas to keep things fresh and satisfying.
• Quick & Easy Tuna Olive Pasta Salad for Two – A Mediterranean-inspired salad that’s perfect for lunch or dinner for two—packed with tuna, olives, and tangy vinaigrette for a light yet filling meal.