Low-Fat Tomato Pasta Salad Recipe

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Recipes.net Team Modified: January 14, 2022
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.

How To Make Low Fat Tomato Pasta Salad

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

Prep: 5 mins
Chill Time: 2 hrs
Total: 2 hrs 5 mins


  • 4 oz pasta, uncooked
  • 1/2 cup plain yogurt, nonfat or low fat
  • 1 tbsp spicy mustard
  • 1/2 tsp salt, optional
  • 1 green jalapeno pepper, minced
  • 4 medium tomatoes, seeded and chopped
  • 2 green onions, trimmed and sliced
  • 1 green pepper, diced
  • Olives, optional


  1. Cook pasta and drain. Rinse with cold water and drain well. 

  2. Mix the yogurt, mustard, and salt (if using) in a bowl large enough to hold the salad. I use a whisk. 

  3. Mix in the pasta, jalapeno, tomatoes, green pepper, and green onion.

  4. Cover and refrigerate about 2 hours or until chilled.


  • Calcium: 50mg
  • Calories: 125kcal
  • Carbohydrates: 24g
  • Cholesterol: 3mg
  • Fat: 2g
  • Fiber: 3g
  • Iron: 1mg
  • Potassium: 377mg
  • Protein: 5g
  • Saturated Fat: 1g
  • Sodium: 291mg
  • Sugar: 5g
  • Vitamin A: 980IU
  • Vitamin C: 34mg
Nutrition Disclaimer

Commonly 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. 



This light, summery dish packs a punch with the jalapeno pepper used in the recipe. Combined with plenty of fresh veggies, you don't have to worry about eating more carbs than you should. With this recipe, you will getting a nice balance of healthy greens and carbohydrates needed for the day.

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