Low Carb Pasta Salad Recipe: High-Protein, Keto-Friendly & Packed with Bold Italian Flavors

When it comes to finding a dish that’s both satisfying and nutritious, our low-carb pasta salad checks all the boxes. Packed with vibrant vegetables, protein-rich ingredients, and a flavorful dressing, it’s a perfect balance of taste and health. As experts in keto-friendly and high-fiber pasta alternatives, we understand the challenge of creating meals that align with low-carb lifestyles without sacrificing flavor or texture. This recipe delivers exactly that—deliciousness you can feel good about.

Traditional pasta salads often come with a hefty carb load, but our version uses innovative low-carb pasta made from nutrient-dense ingredients like lupin beans. This not only keeps the carb count low but also boosts protein, making it a great choice for those focused on fitness, weight management, or simply healthier eating. Whether you’re meal prepping or hosting a gathering, this quick and customizable dish is a game-changer for your table.

Low-Carb Pasta Salad

This low-carb pasta salad is a vibrant, nutrient-packed dish that combines fresh vegetables, bold flavors, and a protein boost in every bite. It’s an ideal option for anyone following a keto or low-carb lifestyle, fitness enthusiasts, or anyone seeking a healthier pasta alternative. Here’s how we make it step by step:

Ingredients

• 8 ounces low-carb protein pasta noodles (radiatori or any preferred variety)

• 1 quart cherry tomatoes, halved

• ¾ English cucumber, cubed

• ½ red onion, chopped small

• 1 large handful flat-leaf parsley, chopped

• ¾ cup black olives, halved

• ½ cup jarred roasted red bell pepper, sliced thin

• 4 ounces spicy Italian salami, cubed

• ½ cup extra virgin olive oil

• Juice of 1 lemon

• ½ teaspoon dried oregano

• ½ teaspoon red chili flakes (optional for heat)

• Salt and black pepper, to taste

Instructions

1. Boil the Pasta: Bring a pot of salted water to a boil and cook the low-carb pasta for 5–8 minutes. For an al dente texture, cook closer to 5 minutes. For a softer pasta, cook a minute or two longer. Drain and rinse immediately under cold water to stop the cooking process.

2. Prepare the Base: Transfer the cooled pasta into a large mixing bowl. Set it aside while preparing the other components.

3. Add Fresh Ingredients: Toss the cherry tomatoes, cucumber, red onion, parsley, black olives, roasted red bell peppers, and cubed salami into the bowl with the pasta. Gently mix until well-distributed.

4. Make the Dressing: In a small jar, combine the olive oil, lemon juice, dried oregano, red chili flakes, salt, and black pepper. Secure the jar with a lid and shake vigorously until the dressing is emulsified.

5. Combine and Toss: Pour the freshly made olive oil vinaigrette over the salad. Use a large spoon to toss everything until the dressing evenly coats the pasta and vegetables.

6. Chill Before Serving: For the best flavors, cover the bowl and refrigerate the salad for at least 30 minutes before serving. This allows the ingredients to marry.

Low Carb Pasta

When making a low-carb pasta salad, choosing the right high-protein and reduced-carb pasta is essential to achieving the desired balance of flavor and nutrition. Traditional options are typically high in carbs, so we turn to alternatives like Pete’s Pasta noodles, lupin flour pasta, shirataki noodles, and hearts of palm pasta for healthier substitutions.

Pete’s Pasta

 

Pete’s Pasta is a great low-carb pasta alternative because it’s made with high-protein, low-carb ingredients that fit keto and low-carb pasta meals perfectly. Its texture and taste closely mimic traditional pasta, making it an easy swap without sacrificing satisfaction.

Lupin Flour Pasta

Lupin flour pasta is one of our favorite options for a keto pasta salad. It's gluten-free and delivers just 3g net carbs per serving. Made from lupin beans, it provides a texture similar to traditional pasta, making it perfect for crafting a protein-packed and healthy pasta salad.

Shirataki Noodles

For an ultra-low-carb option, shirataki noodles are a fantastic choice. These gluten-free noodles, derived from the konjac yam, have almost zero net carbs, as their fiber content offsets their carbohydrate total. They absorb the flavors of your dish, making them ideal for a flavorful summer keto salad. Proper preparation is key—rinse thoroughly, boil briefly, and dry well for the best results.

Hearts of Palm Pasta

Hearts of palm pasta is another popular low-carb alternative with a mild flavor that complements olive oil vinaigrettes and bold ingredients. This gluten-free pasta has approximately 1.6g net carbs per half-cup serving, making it a great fit for those on keto or low-carb diets. Hearts of palm is perfect for veggie-packed salads, as it soaks up the flavors in creamy low-carb dressings or mayo-free options.

Each pasta substitute brings unique characteristics to a low-carb pasta salad, ensuring a delicious and tailored meal for fitness enthusiasts, keto dieters, and anyone seeking smarter meal prep options.

Options for Italian Meats

When crafting our low-carb pasta salad, incorporating Italian meats adds bold flavor, satisfying protein, and a touch of indulgence without compromising on nutrition. Here are some excellent options to consider:

• Spicy Italian Salami: Thinly sliced or cubed, it introduces a kick of spice that perfectly balances the fresh vegetables and olive oil vinaigrette.

• Prosciutto: This salty, delicate cured meat pairs beautifully with the crispness of the salad. Tear it into bite-sized pieces for easy mixing.

• Capicola: Its rich, smoky flavor elevates the dish while offering additional protein. Slice it thin or dice for even distribution.

• Pancetta: Crispy pancetta adds a savory, crunchy texture. Cook until golden-brown before crumbling into the salad.

Select your meat based on the flavor profile you prefer. For a smoky and spicy twist, mix two options like salami and capicola. Each of these meats complements the fresh ingredients and creamy low-carb dressing, making this meal prep salad a standout dish.

Can I make this Low Carb Pasta Salad dairy free?

Absolutely! Transforming this low-carb pasta salad into a dairy-free version is easy and only requires a few substitutions or simple omissions. Here's how you can do it:

1. Choose a Dairy-Free Cheese Alternative: Replace traditional feta or mozzarella with a vegan option like vegan feta or other plant-based cheeses. These alternatives offer a creamy texture and tangy flavor, ensuring your salad remains flavorful.

2. Swap Creamy Dressing Ingredients: If you’re opting for a creamy low-carb dressing, skip ingredients like yogurt or sour cream. Instead, use a blend of olive oil vinaigrette with fresh lemon juice and herbs. This keeps the dish mayo-free and dairy-free while enhancing the fresh, zesty flavors.

3. Include Lots of Fresh Ingredients: Focus on veggie-packed elements like cucumbers, cherry tomatoes, kale, radishes, or zucchini. These not only add vibrant colors but also make the salad hearty without relying on dairy-based components.

4. Enhance Flavor with Herbs and Spices: Boost the salad’s taste with fresh herbs like basil and parsley along with spices like oregano and red chili flakes. This ensures your dairy-free pasta salad remains as flavorful as the original.

By making these substitutions, you can create a delicious dairy-free pasta salad that’s perfect for everyone, including those following a keto or gluten-free lifestyle. This delicious veggie-packed summer keto salad is just as satisfying and perfect for meal preps or gatherings.

How to Store Low Carb Pasta Salad

To keep our low-carb pasta salad fresh and flavorful, proper storage is key. Here’s how:

1. Use an Airtight Container: Transfer the keto pasta salad to a clean, airtight container to lock in freshness and prevent the salad from absorbing other odors in the fridge.

2. Refrigerate Immediately: Store the salad in the refrigerator at 40°F (4°C) or below. For the best taste, consume within 3 days.

3. Keep Dressing Separate if Possible: If meal prepping, store the olive oil vinaigrette in a separate container. Toss the salad with the dressing just before serving to maintain its texture and prevent the ingredients from becoming soggy.

4. Add Delicate Ingredients Later: If using zucchini noodles, shirataki noodles, or other moisture-prone ingredients, consider adding them fresh when ready to serve to preserve texture.

5. Avoid Freezing: We don’t recommend freezing the salad, as the texture of the veggies and low-carb pasta can become mushy upon thawing, compromising the quality of this healthy pasta salad.

This method of storage ensures the salad stays vibrant and crisp, making it perfect for meal prepping or enjoying as a quick summer keto salad.

Can this Keto Italian Pasta Salad be made ahead of time?

Yes, this keto pasta salad is perfect for meal prep and can be made ahead of time to save you effort during busy days. For the best flavor and texture, we suggest storing the salad and dressing separately if preparing it more than a day in advance. This helps prevent the low-carb pasta and fresh veggies from becoming soggy.

When you're ready to serve, toss the salad with the olive oil vinaigrette. If the pasta or ingredients seem a little dry, refresh the salad with a drizzle of extra olive oil and a squeeze of lemon juice. For optimal storage, use an airtight container and refrigerate for up to two days. Keeping it cold maintains the vibrant flavors of this veggie-packed salad.

This dish is an excellent option for entertaining or as a summer keto salad, ensuring that each component remains crisp, flavorful, and satisfying.

More Keto Salad Recipes

If you’re looking to expand your keto-friendly repertoire, there are plenty of exciting low-carb options to enjoy alongside your keto pasta salad. These recipes are perfect for fitness enthusiasts and keto dieters, keeping carbs low while packing in flavor and nutrients.

• Cauliflower Pasta Salad: Swap traditional pasta with roasted cauliflower florets. Toss with creamy low-carb dressing, crisp vegetables, and fresh herbs for a satisfying and gluten-free alternative.

• Shirataki Noodle Salad: These ultra-low-carb noodles are the perfect base for a light, veggie-packed salad. Add grilled chicken or shrimp for a high-protein pasta salad option.

• Zucchini Noodle Salad: Spiralized zucchini makes a refreshing alternative to traditional pasta. Pair with cherry tomatoes, fresh basil, and olive oil vinaigrette for a simple summer keto salad.

• Dairy-Free Pasta Salad: Use vegan cheese substitutes and a mayo-free pasta salad dressing to create a flavorful keto-friendly side that suits a variety of dietary needs.

• Keto Veggie Salad: Load up your salad with roasted vegetables, baby spinach, or arugula, and drizzle with creamy avocado dressing. This dish is a convenient meal prep salad for busy weekdays.

These salad ideas are versatile and can easily be tailored to your preferences. They pair excellently with a variety of protein options, making them ideal for healthy, keto-friendly lunches or dinners.

Nutritional Information

Our low-carb pasta salad is a nutrient-packed option perfect for keto dieters and health-conscious eaters. Each serving (approximately 1 cup) contains only 5g net carbs, making it an excellent choice for a keto pasta salad or summer keto salad. 

The combination of fresh vegetables, protein-rich Italian salami, and our creamy low-carb dressing made with olive oil vinaigrette creates a healthy pasta salad that's both satisfying and flavorful. Thanks to the use of low-carb pasta, such as lupin flour or shirataki noodles, this high-protein pasta salad is also gluten-free and suitable for meal prep.

For those seeking dairy-free or mayo-free pasta salad options, the dish remains keto-friendly by utilizing herbs, fresh lemon juice, and olive oil to pack a punch of flavor. Whether you’re looking for a healthy lunch, a dinner side, or a shareable summer keto salad, this recipe fits perfectly into a low-carb lifestyle.

Notes

This low-carb pasta salad is a game-changer for anyone craving a lighter, healthier twist on a classic favorite. With its vibrant ingredients, protein-packed additions, and zesty dressing, it’s a versatile dish that fits seamlessly into keto and low-carb lifestyles.

Whether you’re meal prepping for the week or hosting a summer gathering, this salad delivers bold flavors and satisfying textures in every bite. With just 5 net carbs per serving, it’s proof that healthy eating doesn’t mean sacrificing taste. Let’s keep exploring delicious, low-carb options that make healthy living enjoyable and effortless!

Frequently Asked Questions

What is low-carb pasta made of?

Low-carb pasta is typically made from alternatives like almond flour, lupin flour, konjac yam (shirataki noodles), or hearts of palm. These ingredients reduce the carb count significantly while maintaining texture and flavor.

How many carbs are in this low-carb pasta salad?

This low-carb pasta salad contains approximately 5g net carbs per serving (about 1 cup), making it a keto-friendly and nutritious option for those on low-carb diets.

What type of low-carb pasta is best for salads?

Lupin flour pasta, shirataki noodles, or hearts of palm pasta work best for salads because they hold texture well and absorb flavors perfectly, creating a satisfying dish.

Can I make this pasta salad ahead of time?

Yes, you can prepare this pasta salad ahead of time. For the best texture, store the dressing and salad ingredients separately, then combine just before serving.

Is this low-carb pasta salad keto-friendly?

Absolutely! This pasta salad is made with low-carb pasta, fresh veggies, and a keto-friendly olive oil vinaigrette, making it ideal for keto dieters.

How do I make this pasta salad dairy-free?

To make the salad dairy-free, use vegan cheese alternatives or skip the cheese altogether. Focus on fresh vegetables, protein, and a vinaigrette dressing for a delicious dairy-free option.

Can I substitute the Italian salami with other proteins?

Yes, you can use other high-protein options like grilled chicken, turkey, tofu, or even seafood such as shrimp. Choose based on your dietary preferences.

How long does the salad stay fresh in the refrigerator?

When stored in an airtight container, the salad stays fresh for up to 2 days. Keep the dressing separate to avoid sogginess if storing for longer.

Can I freeze the low-carb pasta salad?

It’s not recommended to freeze this pasta salad, as freezing can affect the texture of the ingredients, especially the pasta and fresh vegetables.

What are some low-carb dressing alternatives for this salad?

In addition to the olive oil vinaigrette, you can try creamy keto-friendly dressings made with mayonnaise, Dijon mustard, or avocado oil for extra richness.