Low-Fat Tomato Pasta Salad Recipe

For many of us, pasta is a guilty pleasure. However, we often keep it as a treat since it is carb-laden and can quickly throw a diet out the window. With this Low-Fat Tomato Pasta Salad, you can enjoy a good tomato pasta salad recipe without feeling too guilty.

Who says pasta can’t be healthy? In this recipe, we are going to show you how you can make pasta and salad in one dish. The explosion of flavors from the mustard and peppers gives this tomato pasta salad recipe a unique taste. Add some cheese if you want to make it a little bit salty.

Serve this as an appetizer or main course and add this to your collection of simple but delicious dishes. We recommend having some fine red wine while having his pasta salad. If you want to learn more healthy pasta recipes, check it out our cucumber pasta salad.

Low-Fat Tomato Pasta Salad Recipe

How To Make Low-Fat Tomato Pasta Salad

With tomatoes, green onions, and just the right amount of spice, this tomato pasta salad recipe is perfect for a picnic.

Prep: 10 mins
Chill Time: 2 hrs
Total: 2 hrs 10 mins


  • 4 oz macaroni pasta, or pasta of your choice, cooked and cooled
  • ½ cup plain yogurt, non-fat or low-fat
  • 1 tbsp dijon mustard
  • 1 tsp hot sauce, of your choice
  • 4 oz bell peppers, of your choice, diced
  • 8 oz cherry tomatoes, halved
  • 2 oz green onions, trimmed and sliced
  • salt and ground black pepper, to taste

For Serving:

  • 2 tbsp croutons, per serving
  • 1 tbsp parmesan cheese, per serving
  • ¼ tsp parsley, per serving


  1. Mix the yogurt, mustard, and hot sauce in a bowl large enough to hold the salad.
  2. Add the rest of the ingredients and toss to combine.
  3. Cover and refrigerate for about 2 hours or until chilled.
  4. Once chilled and before portioning, adjust seasoning to taste with salt and pepper.
  5. Portion accordingly. Garnish with croutons, chopped parsley or basil, and parmesan cheese.


  • Sugar: 4g
  • :
  • Calcium: 67mg
  • Calories: 148kcal
  • Carbohydrates: 27g
  • Cholesterol: 4mg
  • Fat: 2g
  • Fiber: 2g
  • Iron: 1mg
  • Monounsaturated Fat: 1g
  • Polyunsaturated Fat: 1g
  • Potassium: 280mg
  • Protein: 6g
  • Saturated Fat: 1g
  • Sodium: 133mg
  • Vitamin A: 1081IU
  • Vitamin C: 42mg
Nutrition Disclaimer

Frequently Asked Questions

What pasta should I use for this recipe?

Personally, we like to use Farfalle for this particular recipe. Light, smoother sauces like the one in this recipe are best paired with ‘twisted’ pasta shapes. Additionally, if you’re taking this to a picnic, shapes like Farfalle are easy to eat as compared to long noodles. However, you can use whatever pasta you have on hand.

How long can I store this salad?

Unfortunately, you have to consume this dish immediately. You can keep it inside an airtight container and place it in the refrigerator but you have to consume it within 24 hours after making it. 

Salad Recipes


This light, summery dish has tangy flavors with a bit of heat. Combined with plenty of fresh veggies, you don't have to worry about eating more carbs than you should. With this recipe, you will be getting a nice balance of healthy greens and carbohydrates needed for the day.
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