This zoodle “pasta” salad is a light, veggie-packed take on a classic pasta salad—perfect for spring and summer cookouts. At only 140 calories per serving, it delivers all the flavor with less guilt.
Spring has sprung, and it’s the ideal time to trade heavy comfort dishes for brighter meals featuring fresh produce. If you love the creamy, savory elements of pasta salad but want a lower-calorie option, this zoodle “pasta” salad is an excellent swap. Using spiralized zucchini instead of traditional pasta keeps the texture satisfying while cutting calories and adding extra vegetables.
I’ve always leaned toward pasta salads rather than leafy salads—the creamier and cheesier, the better. But I didn’t want the extra calories, so I recreated the best parts of a pasta salad on a zucchini noodle base. This lighter version quickly became one of my favorite go-to side dishes.
If you haven’t tried zoodles before, they’re similar in purpose to spaghetti squash: a versatile, lower-carb substitute for pasta that works wonderfully in cold pasta-style salads.
ZOODLE “PASTA” SALAD
140 calories per serving
Before you start, choosing the right zucchini will ensure firm, tasty zoodles. Look for medium-sized, firm zucchini with smooth, shiny skin and avoid any with soft spots or blemishes. Store whole, unwashed zucchini in a breathable bag in the refrigerator crisper for up to five days, leaving part of the bag open for air circulation.
How to make this salad
If you have a spiralizer, it makes quick work of creating zoodles. Spiralize two zucchini, trim the ends first to create flat surfaces, then spiralize and, if you prefer, cut the long strands into smaller, bite-size pieces to mimic traditional pasta salad.
Prepare the rest of the ingredients by cutting 12 pieces of pepperoni into fourths, slicing half a cucumber and cutting those slices into fourths, and dicing half a red pepper. Halve or quarter about 5 oz of cherry tomatoes.
In a large bowl, combine the zoodles, pepperoni pieces, cucumber pieces, diced red pepper, and cherry tomatoes. If you plan to serve right away, add 4 oz each of extra-sharp cheddar and pepper jack cheese cut into ½-inch cubes, then toss with ½ cup fat-free zesty Italian dressing. If you need to store the salad for a few hours or longer, keep the cheese and dressing separate and add them just before serving to avoid sogginess—zoodles don’t absorb dressing the way pasta does.
Ingredients
- 2 zucchini, spiralized
- 12 pieces pepperoni, cut into fourths
- ½ cucumber, sliced then cut into fourths
- ½ red pepper, diced
- 5 oz cherry tomatoes
- 4 oz extra-sharp cheddar cheese, cut into ½-inch cubes (add just before serving if storing)
- 4 oz pepper jack cheese, cut into ½-inch cubes (add just before serving if storing)
- ½ cup fat-free zesty Italian dressing (add just before serving if storing)
Instructions
- Spiralize 2 zucchini and cut the noodles into bite-size strands, if desired. Prepare the pepperoni by cutting 12 pieces into fourths. Slice ½ cucumber and cut the slices into fourths. Dice ½ red pepper.
- In a large bowl, combine zoodles, pepperoni, cucumber, red pepper, and 5 oz cherry tomatoes.
- If serving immediately, fold in 4 oz each of extra-sharp cheddar and pepper jack cubes and toss with ½ cup fat-free zesty Italian dressing. If storing, wait to add the cheese and dressing until right before serving to prevent sogginess.
- Serve and enjoy.
Notes
Store leftovers in an airtight container for up to one week. For best texture, keep cheese and dressing separate when refrigerating and combine them with the zoodles only when you’re ready to serve.
This zoodle salad is an easy, customizable side—swap in your favorite vegetables, add olives or beans for extra protein, or change the dressing to suit your taste. It’s a fresh, lower-calorie alternative that still delivers the creamy, satisfying flavors of a traditional pasta salad.
