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!
WW Friendly Italian Sub Pasta Salad
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...
Ingredients for making Italian Sub Pasta Salad
- 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.
Mixing Italian Pasta Salad Ingredients
Step 3: Gently stir/toss together until well combined.
Italian Pasta Salad (5 WW Freestyle SmartPoints)
Step 4: Refrigerate 2 hours before serving.
Light & Healthy Italian Sub Pasta Salad
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.
Easy Healthy Italian Sub Pasta Salad Recipe
Ingredients
- 8 ounces spaghetti, cooked, rinsed & drained
- 2 cups chopped, stemmed fresh kale
- 2 cups mixed color cherry tomatoes, cut in half
- 1 cup chopped Italian parsley
- ½ cup thinly sliced red onion
- ½ cup chopped pepperoncini peppers
- 1 can (14 - 15 ounces) chickpeas (garbanzo beans)
- 2 ounces thinly sliced hard salami, cut into thin strips (about 8 thin slices)
- 2-½ ounces thinly sliced reduced fat provolone cheese, cut into thin strips (about 6 thin slices)
- 1 cup favorite low-fat zesty Italian vinaigrette
Instructions
- Combine all ingredients except vinaigrette in large bowl.
- Add vinaigrette; mix lightly.
- Refrigerate 2 hours before serving.
- Leftovers can be stored in an airtight container in the refrigerator for 5 to 7 days.
Equipment
Recipe Notes
- 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
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
Martha is the founder and main content writer for Simple-Nourished-Living.
A longtime lifetime WW at goal, she is committed to balancing her love of food and desire to stay slim while savoring life and helping others do the same.
She is the author of the Smart Start 28-Day Weight Loss Challenge.
A huge fan of the slow cooker and confessed cookbook addict, when she's not experimenting in the kitchen, you're likely to find Martha on her yoga mat.
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!
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Grace
I like that you are adding the comments for additions or substitutions
for this recipe at the end. I have been typing them in myself. This saves me time and the comments are with the recipe, not an addition page. Thanks much.
Debby
Martha-you hit this one out of the ballpark! Flavors were spot on. I'll be adding this to my summer menu rotation. Thank you
Carol Stoddard
This recipe is definitely a keeper, it was a delicious salad!
Pam Taylor
Great flavor! Love all the ingredients, they meld together so well. I added 2 tbsp of chopped green olives and 1/4 tsp garlic powder. I couldn't find kale, so served the salad on a bed of romaine instead. Served with a few pita chips on the side and fresh fruit cup for dessert. Yummy meal!
Marsha
If you were to make this with Chicken instead of salami, no cheese, whole wheat pasta, and skinny girl dressing, it would be zero points on purple, right?
Martha McKinnon
Hi Marsha, Yes, that seems right provided you use chicken breast. ~Martha