Low Carb Pasta Salad

There’s something about a big bowl of pasta salad glistening under a light vinaigrette—the vibrant reds of cherry tomatoes, crisp cucumber slices, and fresh herbs tumbling together—that feels instantly inviting.

This low carb pasta salad is a cool, rejuvenating meal that comes together fast, perfect for those days when turning on the oven feels like too much.

It’s ideal for busy weeknights, meal-preppers, and anyone watching carbs but still craving something satisfying and familiar.

I first relied on this dish during a hectic week of back-to-back meetings; I prepped it the night before, and it became my grab-and-go lunch that actually tasted better each day as the flavors mingled.

It shines at summer gatherings, easy entertaining, potlucks, or as a quick, light lunch that doesn’t weigh you down. Ready to bring this dish to life?

Why You’ll Love It

• Delivers bold Mediterranean flavor from feta, olives, and oregano dressing
• Stays low in carbs using specialty pasta without sacrificing satisfaction
• Packs in fresh veggies for extra color, crunch, and nutrients
• Perfect make-ahead salad that tastes better after chilling in the fridge
• Easy to customize with seasonal vegetables or your favorite cheese swaps

Ingredients

• 8 oz low-carb pasta shells or rotini — choose a sturdy shape that holds dressing well
• 1 tbsp kosher salt — for seasoning the boiling water generously
• 1 cup cherry tomatoes, halved — ripe and firm for best flavor
• 1 cup cucumber, diced — English or Persian for fewer seeds
• 1/2 cup red bell pepper, diced — adds sweetness and crunch
• 1/3 cup red onion, finely chopped — soak briefly in cold water to mellow bite
• 1/2 cup black olives, sliced — use ripe, pitted olives for convenience
• 1/2 cup feta cheese, crumbled — choose a block feta in brine if possible
• 1/4 cup fresh parsley, chopped — flat-leaf parsley gives better flavor
• 1/4 cup extra virgin olive oil — good-quality oil improves the dressing
• 2 tbsp red wine vinegar — brings bright, tangy acidity
• 1 tsp Dijon mustard — helps emulsify and deepen flavor
• 1 clove garlic, minced — fresh garlic, not pre-minced, for best taste
• 1/2 tsp dried oregano — rub between fingers to release aroma
• 1/4 tsp black pepper, ground — freshly ground for more punch
• 1/4 tsp kosher salt, or to taste — adjust after mixing the salad
• 1/4 tsp crushed red pepper flakes, optional — add for a gentle heat

Step-by-Step Method

Bring a large pot of water to a rolling boil. Stir in the kosher salt to season the water well. Add the low-carb pasta and cook according to package directions until just al dente.

Avoid overcooking so the pasta stays firm after chilling. Once done, immediately drain in a colander.

Cool and Drain Thoroughly

Rinse the hot pasta under cold running water until completely cool. Toss gently with your hands or a spoon to cool evenly.

Let the pasta sit in the colander to drain very well. Shake off any excess water. Assuring the pasta is dry helps the dressing cling and prevents a watery salad.

Prep the Vegetables

Chop the cherry tomatoes into halves. Dice the cucumber and red bell pepper into small, even pieces. Finely chop the red onion.

Slice the black olives. Place all prepared vegetables into a large mixing bowl.

Keep pieces similar in size so every bite has a balanced mix of flavors and textures.

Whisk the Dressing

Combine the olive oil, red wine vinegar, Dijon mustard, minced garlic, dried oregano, black pepper, kosher salt, and crushed red pepper flakes in a small bowl.

Whisk vigorously until the mixture looks slightly thickened and unified. Emulsify well so the dressing coats the pasta evenly instead of separating in the bowl.

Combine Pasta and Vegetables

Add the cooled, well-drained pasta to the large mixing bowl with the chopped vegetables. Use a salad serving spoon to gently toss, distributing the pasta throughout the vegetables.

Mix just enough to blend without smashing the ingredients. Create an even base before adding the dressing and cheese for the best texture.

Dress and Toss Evenly

Pour the prepared dressing over the pasta and vegetable mixture. Toss thoroughly with the salad spoon, scooping from the bottom so everything gets coated.

Rotate the bowl as you mix. Assuring no dry pockets of pasta remain. Taste a small bite to check balance before adding cheese and parsley.

Fold in Cheese and Herbs

Scatter the crumbled feta cheese and chopped fresh parsley over the dressed salad. Gently fold them in with a light hand to avoid breaking the feta too much.

Distribute the cheese and herbs evenly throughout. Aim for visible flecks of parsley and small chunks of feta in every serving.

Chill and Adjust Before Serving

Cover the bowl and refrigerate the salad for at least 30 minutes. Let the flavors meld and the pasta absorb some dressing.

Before serving, uncover and give the salad a quick toss. Taste and adjust with extra salt, pepper, or a splash of vinegar if needed. Add a drizzle of olive oil if it seems dry.

Ingredient Swaps

• Use any low-carb pasta shape you like (penne, rotini, or even chickpea/edamame pasta if you’re more “high-fiber” than strict low-carb).
• Swap feta with mozzarella, goat cheese, or omit entirely for dairy-free (add extra olives or toasted nuts for richness).
• Substitute red wine vinegar with apple cider vinegar or lemon juice, and use any mild oil (avocado, light olive oil) if extra virgin olive oil is pricey or unavailable.
• Replace black olives with green olives, capers, or marinated artichokes; use whatever fresh crunchy veg you have (zucchini, celery, radish, or spinach/arugula instead of cucumber/pepper).
• For vegetarian without rennet concerns, choose a certified vegetarian feta or use crumbled tofu marinated in olive oil, lemon, and oregano.

You Must Know

– Make-Ahead – To keep veggies crisp for up to 2 days, store the dressed pasta and vegetables together, but hold back feta and fresh parsley in separate containers; add them within 30 minutes of serving so the cheese stays distinct and the herbs look fresh and bright green.

Serving Tips

• Serve chilled in a wide, shallow bowl so colorful veggies and pasta are visible.
• Pair with grilled chicken, shrimp, or steak for an easy, complete low-carb meal.
• Offer lemon wedges and extra feta on the side for customizable brightness and creaminess.
• Spoon into small cups or jars for grab-and-go lunches or picnic portions.
• Serve atop a bed of arugula or spinach to add freshness and extra volume.

Storage & Make-Ahead

This low carb pasta salad keeps well in the fridge for 2–3 days in an airtight container.

It’s perfect to make a day ahead so flavors meld.

Add delicate greens or extra cheese just before serving.

Freezing isn’t recommended, as the pasta and vegetables lose texture when thawed.

Reheating

Gently reheat small portions in the microwave at 50% power.

Warm larger amounts in a covered oven-safe dish at low heat.

On the stovetop, use minimal oil and avoid overcooking.

Pasta Salad Picnic Traditions

Although picnic baskets change with the seasons, a big bowl of low carb pasta salad still feels like the anchor of a summer blanket spread on the grass.

I love the familiar ritual: the soft thunk of the cooler on the ground, the snap of the lid, and that first breath of chilled garlic, oregano, and vinegar rising into warm air.

I always pack it in a wide, shallow container so you can see the colors right away—ruby tomatoes, cool cucumber, glistening olives, feta like little clouds.

We eat it with flimsy forks that bend a bit, juice from the tomatoes dripping onto paper plates, and someone always goes back for “just one more scoop” before the sun slips behind the trees.

Final Thoughts

Give this low carb pasta salad a try and see how easy it’s to enjoy a fresh, flavorful meal without the extra carbs.

Feel free to tweak the veggies, cheese, and seasoning to make it your own perfect version!

Frequently Asked Questions

Can I Make This Pasta Salad Completely Dairy-Free and Still Keep It Flavorful?

Yes, you can, and it’ll still sing with flavor. I’d swap feta for marinated chickpeas or olives, add sun-dried tomatoes, extra herbs, lemon zest, and a lush pour of olive oil for cozy, bright richness.

What Low-Carb Pasta Brands Hold Their Texture Best After Chilling?

I find Great Low Carb Bread Co., Dreamfields, and Fiber Gourmet hold texture best when chilled. Their spirals stay pleasantly chewy, cradling garlicky dressing and crisp vegetables like little cool spoons in a sunlit picnic bowl.

How Can I Turn This Side Dish Into a Higher-Protein Main Course?

You can turn it into a comforting main by folding in warm grilled chicken or shrimp, creamy chickpeas, and extra feta; I’d finish it with toasted pine nuts, bright lemon zest, and a generous drizzle of olive oil.

What Wine or Beverages Pair Best With This Low-Carb Pasta Salad?

I’d pour a chilled Sauvignon Blanc or Pinot Grigio; their citrusy lift cuts through the feta and olives. For non-alcoholic comfort, I’d serve sparkling water with lemon or iced herbal tea, fragrant and softly floral.