Keto Pasta Salad

There’s something about opening the fridge to a bowl of glossy, colorful keto pasta salad that instantly feels like summer.

Think cool cucumber crunch, juicy cherry tomatoes, ribbons of “pasta” that twirl around your fork, and a bright, herby dressing that smells like fresh basil and garlic the moment you lift the lid.

It’s a cooling, no-fuss meal that comes together fast—perfect for quick lunches or an easy side on busy weeknights.

This salad is made for low-carb eaters, meal-preppers, and anyone who loves having something satisfying ready to go.

When I first pulled it together before an impromptu backyard barbecue, it saved me from stressing over what I could eat while everyone else indulged in carb-heavy sides.

Instead, my bowl disappeared first.

It shines at potlucks, Sunday meal prep, or last-minute gatherings when you need something fresh and flavorful.

Ready to bring this dish to life?

Why You’ll Love It

• Delivers bold, zesty flavor with a creamy, tangy Italian-style dressing
• Keeps you on track with low-carb pasta and keto-friendly mix-ins
• Comes together quickly using simple prep and common kitchen tools
• Stays fresh in the fridge for days, perfect for meal prep
• Adapts easily with add-ins like bacon, salami, or grilled chicken

Ingredients

• 8 ounces low-carb pasta elbows or rotini — choose a sturdy, high-fiber or lupin-based brand
• 4 cups water — for boiling the pasta
• 1 tablespoon salt — seasons the pasta water well
• 1 cup cherry tomatoes, halved — pick firm, sweet tomatoes
• 1 cup cucumber, diced — English cucumber works well
• 0.5 cup red bell pepper, diced — adds crunch and color
• 0.25 cup red onion, finely chopped — gives a mild sharp bite
• 0.5 cup black olives, sliced — use pitted, brined olives
• 0.5 cup cheddar cheese, cubed — choose a sharp, block cheddar
• 0.25 cup pepperoni slices, quartered — look for uncured, low-sugar pepperoni
• 0.33 cup full-fat mayonnaise — full-fat keeps it keto-friendly
• 0.25 cup extra-virgin olive oil — use a fruity, good-quality oil
• 2 tablespoons apple cider vinegar — adds bright tang
• 1 teaspoon Dijon mustard — helps emulsify the dressing
• 0.5 teaspoon garlic powder — for gentle garlic flavor
• 0.5 teaspoon Italian seasoning — dried herb blend for aroma
• 0.25 teaspoon black pepper — freshly ground if possible
• 0.25 teaspoon salt, or to taste — adjust after mixing salad
• 2 tablespoons fresh parsley, chopped — for freshness and color

Step-by-Step Method

Bring 4 cups of water and 1 tablespoon of salt to a rolling boil in a medium pot.

Add the low-carb pasta and stir immediately to prevent sticking.

Cook according to package directions until just al dente. Avoid overcooking so the pasta stays firm after chilling. Taste a piece to check doneness, then remove from heat.

Cool and Drain Completely

Pour the pasta into a colander to drain thoroughly. Rinse under cold running water to stop the cooking and cool it quickly.

Toss gently as you rinse to chill all pieces evenly. Let the pasta sit in the colander for several minutes so excess water drains off.

Pat dry lightly with paper towels if needed.

Prep the Vegetables and Mix-Ins

Place cherry tomatoes, cucumber, red bell pepper, and red onion on a cutting board.

Halve the tomatoes and dice the cucumber and bell pepper into small, even pieces.

Finely chop the red onion. Slice the black olives, cube the cheddar cheese, and quarter the pepperoni slices.

Chop the fresh parsley. Keep everything in neat piles, ready to mix.

Whisk the Creamy Dressing

In a small bowl, add mayonnaise, olive oil, and apple cider vinegar.

Whisk until emulsified and smooth.

Add Dijon mustard, garlic powder, Italian seasoning, black pepper, and salt.

Continue whisking until fully combined and creamy. Taste the dressing and adjust seasoning if needed.

Aim for a balanced, tangy, and well-seasoned flavor.

Combine Pasta and Add-Ins

Transfer the cooled, well-drained pasta to a large mixing bowl.

Add the chopped tomatoes, cucumber, red bell pepper, red onion, sliced olives, cheddar cubes, pepperoni pieces, and chopped parsley.

Use a large spoon or spatula to toss gently.

Distribute the mix-ins evenly through the pasta without crushing the vegetables or cheese.

Toss with Dressing Evenly

Pour the prepared dressing over the pasta mixture.

Start with most of the dressing, reserving a little in case you prefer less.

Toss gently but thoroughly, scraping the sides and bottom of the bowl to coat everything.

Make certain every piece of pasta and each mix-in has a thin, even layer of dressing without pooling.

Chill to Meld the Flavors

Cover the bowl tightly with plastic wrap or a lid.

Refrigerate the pasta salad for at least 30 minutes to let the flavors meld and the dressing thicken slightly.

Stir once halfway through chilling if possible.

Just before serving, give the salad a final toss.

Taste and adjust with extra salt, pepper, or parsley as desired.

Ingredient Swaps

• Use any sturdy low-carb pasta (lupin-, fiber-, or konjac-based); in a pinch, sub with blanched broccoli florets or zucchini noodles for ultra–low carb.
• Swap cheddar with mozzarella, feta, or pepper jack; use salami, bacon, or grilled chicken instead of pepperoni.
• For dairy-free, omit cheese and replace mayo with an avocado-oil vegan mayo; for egg-free, use egg-free mayo and skip pasta brands containing egg.
• If apple cider vinegar is hard to find, white wine or red wine vinegar works; olive oil can be replaced with avocado oil or a neutral light-tasting oil.

You Must Know

• Doneness • If the low-carb pasta tastes grainy or rubbery, cook it 1–2 minutes longer than the package’s low end, then bite a piece: it should be firm in the center but not squeaky, since many keto pastas are underdone when you follow the exact timing.
• Avoid • To prevent a watery salad, shake the colander vigorously and let the pasta stand for 5–10 minutes, then blot with a clean towel; if you see water pooling at the bottom of the bowl after tossing, it will dilute flavor and thin the dressing.
• Troubleshoot • If the salad seems dry after chilling 30–60 minutes, stir in 1–2 tablespoons olive oil or 1 tablespoon mayo; cold pasta tightens up and absorbs dressing, so a quick refresh restores creaminess.
• Flavor Boost • For more punch, add an extra 1–2 teaspoons apple cider vinegar and a pinch of salt right before serving; chilled salads mute acidity and seasoning, so the flavor should taste slightly bold when cold.
• Scale • To feed a crowd, you can double everything except the salt and dressing at first (make 1.5× dressing); taste after chilling 30 minutes, then add the remaining 0.5× dressing and extra salt only if the salad tastes flat.

Serving Tips

• Serve chilled in a large bowl, garnished with extra parsley and cracked black pepper.
• Pair with grilled chicken, steak, or burgers for a complete low-carb summer meal.
• Spoon into lettuce cups or romaine boats for a picnic-friendly, handheld option.
• Present in individual mason jars for easy meal prep or portion-controlled lunches.
• Add a squeeze of fresh lemon before serving to brighten flavors and cut richness.

Storage & Make-Ahead

This keto pasta salad keeps well in the fridge for up to 3 days in an airtight container.

Stir before serving as the dressing may settle.

It’s ideal for making a day ahead to let flavors meld.

Freezing isn’t recommended, as the pasta and vegetables tend to lose their texture.

Reheating

Keto pasta salad is best enjoyed cold.

If you prefer it slightly warm, gently heat small portions: briefly in the microwave on low, or in a covered skillet on low stovetop.

Keto Potlucks and Parties

Nothing wins over a mixed crowd at potlucks and parties quite like a big, colorful bowl of keto pasta salad that looks and smells just like the “real” thing.

I love walking in with this chilled, glossy salad: tomatoes shining like little rubies, curls of low‑carb pasta catching the creamy dressing, flecks of parsley bright against cheddar and pepperoni.

I always pile it into a clear glass bowl so everyone can see the layers—crisp cucumber, red bell pepper, briny olives, ribbons of red onion.

As the bowl hits the table, you can almost hear the tiny crunches and tangy, garlicky aroma inviting people over.

Nobody asks if it’s “keto”; they’re too busy going back for another scoop.

Final Thoughts

Give this keto pasta salad a try and see how well it fits into your weekly meal prep or next gathering.

Feel free to tweak the mix-ins and dressing to make it perfectly your own.

Frequently Asked Questions

Is This Keto Pasta Salad Suitable for People With Diabetes or Insulin Resistance?

Yes, it can work for diabetes or insulin resistance if your carb budget allows. I’d watch portions, choose the firmest low‑carb pasta, and notice how your body—and blood sugar—respond after each cool, creamy bite.

Can I Make This Recipe Completely Dairy-Free Without Affecting Texture?

Yes, you can, and I’d keep the texture lush. I’d swap cheddar for diced avocado or marinated artichokes, then use vegan mayo; the pasta still feels silky, the veggies crisp, every bite rich and satisfying.

How Can I Calculate Accurate Macros for My Specific Low-Carb Pasta Brand?

I’d grab your pasta’s label, plug grams and servings into a macro calculator, then swap its carbs, protein, and fat for the recipe’s pasta values so each chilled, glossy forkful matches your brand exactly.

Is This Salad Safe to Leave Out at Room Temperature During Outdoor Events?

No, it’s not safe past about 2 hours, or 1 hour in hot sun. I’d keep it chilled on ice; creamy dressing and cheese turn risky fast, even while they still look inviting and harmless.

What Wine or Low-Carb Drink Pairs Best With Keto Pasta Salad?

I’d pour a chilled Sauvignon Blanc or dry rosé beside you—crisp, citrusy, cutting through creamy bites. If you’d rather go low-carb, I’d mix sparkling water, vodka, lemon, and herbs, bright and icy in your hand.