Easy Low Calorie Pasta Salad with Italian Dressing

WW Recipe of the Day: Easy Healthy Low Calorie Italian Sub Pasta Salad 

I'm sharing my new "go-to" light & healthy low calorie pasta salad recipe today, which is a big endorsement given my love of them.

In the past I've shared other yummy Weight Watchers friendly pasta salads including;  WW Orzo Salad with Vegetables, WW Pasta Salad with Blue Cheese, Walnuts and Arugula, Creamy Low Calorie Pasta Salad with Ham & Peas, and Easy Low Calorie Chicken Satay Pasta Salad to name a few! 

This easy lightened up pasta salad provides all the flavors of an Italian sub with a lot less fat and fewer calories. Great for make ahead lunches or dinners. Perfect for a buffet, barbecue, picnic or potluck.

This salad is packed with color, full of flavor, easy to customize and only gets better after a day or two in the fridge. A definite winner in my book!

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 for you cold pasta salad from sticking/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.

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

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

6 *SmartPoints (Green plan)
5 *SmartPoints (Blue plan)
5 *SmartPoints (Purple plan)
5 *PointsPlus (Old plan)

To see your WW PersonalPoints for this recipe and track it in the WW app or site, Click here!

What are Pepperoncini?

Pepperoncini (or peperoncini) are 2-3 inches (5-8 cm) long, mild, bright green, peppers that turn red when mature. They are usually sold pickled in jars. These tangy, salty, and crunchy peppers are often used to enhance the flavor of salads, sandwiches, or an antipasto platter.

Recipe Notes

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. And it can be modified in any number of ways to suit your tastes and what you have on hand...

Variations & Additions

No kale?
Chopped romaine or baby spinach would work well.

No spaghetti?
Other pasta cuts—such as bow ties, shells, elbows, ziti or fusilli would work equally well.

No pepperoncini peppers?
Sliced jarred banana peppers or chopped Giardiniera (pickled Italian vegetable blend).

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

Different herbs?
Fresh chopped basil.

Different cheese?
Feta or fresh mozzarella.

Different meat?
Italian ham, prosciutto, pepperoni, turkey pepperoni.

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 can I Make This Work for WW Simply Filling/No Count Technique?

• Use fat free cheese
• Use whole grain pasta
• Omit the salami
• Use fat free Italian Salad Dressing

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

Step 1: Gather & Prep Your Ingredients...

• ½ pound spaghetti, cooked and rinsed
• 2 cups chopped stemmed fresh kale
• 2 cups mixed red, orange, yellow and green cherry tomatoes, cut in half
• 1 cup chopped Italian parsley
• ½ cup slivered red onions
• ½ cup chopped pepperoncini peppers
• 1 can (14 to 15 ounces) chickpeas (garbanzo beans), rinsed and drained well
• 8 thin slices hard salami, cut into thin strips (2 ounces)
• 6 thin slices reduced fat provolone cheese, cut into thin strips (2.5 ounces)
• 1 cup favorite bottled low fat Italian vinaigrette (or homemade salad dressing)

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/toss together until well combined.

 

 

Step 4: Refrigerate 2 hours before serving.

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

*Points® calculated by WW. *PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT each plan's ZeroPoint Foods (Green plan, Blue plan, Purple plan) using the WW Recipe Builder.

More Light & Healthy Low Calorie Pasta Salads for Weight Watchers

• Trisha Yearwood Orzo Salad Made Lighter
• Classic Macaroni Salad made Lighter
• 4-Ingredient Pasta with Pesto & Tomatoes
• How to Make Healthier Pasta Salads
• Quick & Easy Tuna Olive Pasta Salad for Two

This post contains affiliate links to products I like. When you buy something through one of my Amazon links or other (affiliate links), I receive a small commission that helps support this site. Thank you for your purchase!