Low Calorie Pasta & Veggie Salad With Frozen Veg

Low calorie pasta & veggie salad with only 366 calories per serving! It uses only frozen veg and makes a perfect low calorie meal!

This recipe also offers a delightful twist—it can be enjoyed both warm and cold, making it a versatile option for any mealtime craving.

What sets it apart?

Unlike traditional salads with fresh veggies like cucumber and lettuce, this dish relies on frozen vegetables, minimizing prep time without compromising on taste.

Perfect for those days when your fresh produce stash is running low, this salad is a lifesaver at the end or middle of the week. Its deliciousness is unmatched, and it’s a breeze to whip up.

Plus, you can easily boost the protein content by adding more boneless, skinless chicken breast. And if you’re watching your carb intake, feel free to skip the potatoes or swap them out for other veggies. Whether you’re craving a warm, comforting meal or a refreshing cold salad, this recipe has got you covered!

We have it as our low calorie meal!

Low Calorie Pasta & Veggie Salad: Ingredients

Here are some simple ingredients you need to whip up this salad.

Chicken Breast

Potatoes
Pasta (such as penne rigata)
Frozen Mixed Vegetables (like a mix of carrots, peas, green beans and corn)

Light Mayonnaise
Low-Fat Yogurt
Onion

Vinegar (white or apple cider vinegar)
Spices: Black Pepper, Garlic Powder, Onion Powder, White Pepper
Lemon Juice

Salt
Stevia Powder (optional)

Benefits

Chicken Breast: Provides high-quality protein essential for muscle repair and growth. It’s low in fat, particularly if prepared without skin, and rich in B vitamins like niacin and B6, which are important for metabolism and energy production.

Potatoes: Rich in vitamin C, which supports the immune system and collagen production. They’re also a good source of potassium, which helps regulate blood pressure and fluid balance. Additionally, potatoes provide carbohydrates for energy, making them a satisfying addition to the salad.
Pasta: Offers complex carbohydrates for sustained energy release, along with dietary fiber for digestion and bowel regularity. Some pasta varieties may also contain small amounts of protein and B vitamins, contributing to overall nutrient intake.
Frozen Mixed Vegetables: Packed with vitamins (like A and C) and minerals (such as potassium), frozen vegetables offer numerous health benefits. They’re rich in dietary fiber, which promotes satiety and digestive health. Additionally, they provide a variety of phytonutrients, including antioxidants, which help protect cells from damage.

Light Mayonnaise: Lower in calories and fat compared to regular mayonnaise, light mayo contains heart-healthy monounsaturated fats. It provides flavor and creaminess to the dressing without adding excessive calories.
Low-Fat Yogurt: An excellent source of calcium for bone health, low-fat yogurt also contains probiotics, beneficial bacteria that support gut health and digestion. Additionally, it provides protein for muscle repair and growth.
Onion: Rich in antioxidants, particularly flavonoids and quercetin, onions have anti-inflammatory properties. They also contain sulfur compounds that may help lower blood pressure and improve heart health. Onions provide vitamin C and fiber, contributing to overall immune and digestive health.

Vinegar: Contains acetic acid, which may aid in weight management by promoting feelings of fullness and reducing appetite. It also helps regulate blood sugar levels and improve insulin sensitivity when consumed with meals. Vinegar adds tanginess to the dressing without adding extra calories or fat.
Spices (Black Pepper, Garlic Powder, Onion Powder, White Pepper): Rich in antioxidants, these spices help combat oxidative stress and reduce inflammation. They may also have antimicrobial properties, supporting immune function. Additionally, they add flavor and depth to the dish without contributing significant calories or sodium.

Low Calorie Pasta & Veggie Salad: Nutrition Information

Sure, here’s the table with the last row rounded off:

Ingredient	Amount	Calories	Carbs (g)	Protein (g)	Fat (g)	Fiber (g)
Chicken Breast (163g)	163g	149.308	2.5265	32.6	1.63	–
Chili Garlic Sauce (8g)	8g	10.32	2.432	0.048	0.016	–
Lulu Penne Pasta (200g, raw weight)	200g	604	146	24	3	–
Mixed Vegetables (238g, frozen)	238g	71.4	12.138	5.712	–	8.092
Noor Light Mayo (95g)	95g	251.75	9.5	0.475	23.75	–
Low-Fat Yogurt (128g)	128g	76.8	9.216	6.016	1.792	–
Ketchup (25g)	25g	24.25	6	0.3	–	0.175
Onion (20g)	20g	8.8	1.986	0.188	0.02	0.44
Vinegar (8g)	8g	1.44	–	–	–	–
Boiled Potatoes (296g)	296g	254.56	59.2	5.0616	0.296	5.92
Black Pepper (1/2 tsp)	1/2 tsp	2.89	0.736	0.1196	0.0375	0.29095
Onion Powder (1/2 tsp)	1/2 tsp	4.09	0.95	0.125	0.0125	0.1825
Garlic Powder (1/2 tsp)	1/2 tsp	4.98	1.0887	0.2492	0.0111	0.135
White Pepper (1/4 tsp)	1/4 tsp	0.36	0.0815	0.012	0.004	0.03625
Lemon Juice (1 tbsp)	10g	2.2	0.69	0.035	0.024	0.03
Salt and Stevia (to taste)	–	–	–	–	–	–
Total (Before Dividing)	–	1467	252	75	32	15
Total (Divided into 4)	–	367	63	19	8	–

How to make low calorie pasta salad

Begin by slicing and boiling 2 medium potatoes till tender (you need 296g boiled potatoes)
Meanwhile, measure out 200g of pasta and boil it in salted water until al dente.
In a separate pot, boil the chicken until fully cooked, then slice or shred it into bite-sized pieces.

Next, boil the frozen vegetables until they are cooked but still crisp.
Once all the ingredients are cooked, allow them to cool to room temperature.
In a large bowl, combine the cooled potatoes, pasta, chicken, and boiled vegetables.

For the dressing, whisk together the light mayonnaise, low-fat yogurt, finely chopped onion, vinegar, black pepper, garlic powder, onion powder, white pepper, lemon juice, salt to taste, and 1/2 tsp of stevia powder.
Pour the dressing over the salad and mix well to ensure all ingredients are evenly coated.
Divide the salad into 4 equal portions for convenient meal prep.

Each portion contains approximately 367 calories.
This salad can be enjoyed cold or warmed up according to your preference, making it versatile and suitable for various occasions.

Other Vegetables that you can add

Here are some other veggies you can add to make it even more nutritious. Keep in mind it would affect the calories.

Bell Peppers: Adds crunch and sweetness, along with vitamin C and antioxidants.
Cherry Tomatoes: Provides a juicy burst of flavor and is rich in vitamins A and C.
Cucumber: Adds a refreshing crunch and hydration, as it’s high in water content.

Spinach or Baby Kale: Adds a boost of vitamins A, C, and K, as well as iron and fiber.
Broccoli Florets: Offers a nice crunch and is packed with vitamins C and K, fiber, and folate.
Red Onion: Adds a sharper flavor compared to regular onions, along with antioxidants.

Zucchini: Mild in flavor, it adds texture and is low in calories but high in vitamins and minerals

Ready to try this super easy Low Calorie Pasta & Veggie Salad?