Pasta salads often undermine a dieter with their high-calorie dressings and fatty cheeses and meats. To create low-calorie versions of the tempting classics, include whole-grain pasta and high-fiber vegetables that satisfy your appetite while adding nutrients. Use heart-healthy olive oil in vinaigrette -based pasta salads, and opt for yogurt, buttermilk, skim milk or low-fat mayonnaise in creamy pasta salads. For main-dish salads, choose lean proteins like tuna, chicken, shrimp, beans or nuts.
Vinaigrette-Based Side
Tangy pasta salad with spring vegetables contains 179 calories and 1 g saturated fat per serving. Use medium-sized pasta shells--whole grain, if possible. For the dressing, combine 2 tbsp. each lemon juice and rice wine vinegar with ¼ cup olive oil, 2 tsp. fresh dill and pepper to taste. Cook 8 to 10 oz. pasta, rinse it under cold water and toss the cooled pasta with about 3 cups, total, cooked asparagus spears and fresh cherry tomatoes, scallions and green peppers. Coat the pasta and vegetables with the vinaigrette dressing, toss the salad and chill for at least four hours.
Creamy Side
For a simple, low-calorie pasta side dish, consider a refreshing buttermilk-cucumber version. Cook ½ cup pasta twists. Combine with four chopped, peeled cucumbers, four chopped celery stalks and 1/2 cup chopped onion or scallions. Dress the pasta cucumber salad with a whisked mixture of 1 cup buttermilk, ½ cup low-fat creamy dressing and 2 tsp. celery seed. Chill before serving.
Chicken
A main-dish pasta salad can have more calories in it than side-dish pasta salads and still work in a weight-loss regimen--as long as it forms the bulk of your meal and contains healthy ingredients. This curried chicken salad contains 439 calories and 1 g fat, while providing 24 g protein and 7 g fiber. It is also high in potassium. Cook 12 oz. whole-wheat pasta shells and cool the shells under running water. Combine the pasta with 2 cups cooked, cubed chicken and a ½ cup each raisins, celery and scallions. Make a dressing of ½ cup each nonfat yogurt and low-fat mayonnaise and 1/3 cup mango chutney. Add curry powder, turmeric, cayenne, salt, pepper and cinnamon, to taste. Coat the salad ingredients with the curried creamy dressing, and chill before serving. Top with optional toasted almonds.
Shrimp
If you crave a seafood-based pasta salad, consider the 140 calorie dish. Cook 8 oz. pasta, cool it under running water, and combine with 1 lb. cooked, small shrimp, 1 cup scallions and 1 ½ cup chopped celery. Dress the salad with 1 cup nonfat yogurt and 2 tbsp. each brown mustard and herb seasonings, and chill before serving. The salad contains 1 g fat and 14 g protein.
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