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Easy Pasta Salad Recipes for 250 Calories

By Sidney Fry, MS, RD
May 02, 2013
Photo: Randy Mayor
Whether served as a simple side dish or combined with protein for an easy entrée, pasta salads are a great way to use the best fresh ingredients of the season.
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Low-Calorie Pasta Salads

Photo: Randy Mayor

These 8 pasta salad combos make great lunches or hearty sides. Toss 3 cups of your favorite cooked, chilled pasta with a tablespoon of olive oil, and then add one of the fresh, summery combos from the following slides. Recipes serve 4.

Or you can make any one of these salads into a meal for an easy entrée. Grill 1 pound of lean protein, like chicken breast, flank steak, tuna, or shrimp, and toss together for a simple summer supper that clocks in under 400 calories.

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Perfectly Peppery

Photo: Randy Mayor

3 cups cooked, chilled pasta + 1 tablespoon of olive oil + 1 cup arugula + 2/3 cup thinly sliced radishes + 3 tablespoons chopped toasted walnuts + 2 ounces crumbled goat cheese. Serves 4.

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Snow Peas and Carrots

Photo: Randy Mayor

3 cups cooked, chilled pasta + 1 tablespoon of olive oil + ½ cup grated carrot + 1 tablespoon lower-sodium soy sauce + ½ cup thinly sliced snow peas + ½ cup shredded red cabbage + ¼ cup dry-roasted unsalted peanuts. Serves 4. 

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4 of 10

Melon, Mint, and Parm

Photo: Randy Mayor

3 cups cooked, chilled pasta + 1 tablespoon of olive oil + ½ cup cubed fresh cantaloupe + 2 tablespoons fresh mint leaves + 2 ounces thinly sliced prosciutto + 1.5 ounces shaved Parmigiano-Reggiano cheese + freshly ground black pepper. Serves 4.

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Cheesy Chickpea and Pesto

Photo: Randy Mayor

3 cups cooked, chilled pasta + 1 tablespoon of olive oil + ½ cup organic chickpeas + 1.5 ounces crumbled feta cheese + 1 cup halved grape tomatoes + 1 tablespoon prepared pesto. Serves 4.

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Mediterranean Medley

Photo: Randy Mayor

3 cups cooked, chilled pasta + 1 tablespoon of olive oil + 1/3 cup chopped fresh basil + ½ cup thinly sliced cucumber + 1 cup halved cherry tomatoes + 1.5 ounces crumbled feta cheese + 1.5 ounces thinly sliced kalamata olives. Serves 4. 

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Nutty Beans and Greens

Photo: Randy Mayor

3 cups cooked, chilled pasta + 1 tablespoon of olive oil + 1 cup trimmed steamed haricots verts + 1 cup baby arugula + 3 tablespoons chopped toasted walnuts + 1 ounce shaved Parmigiano-Reggiano cheese. Serves 4.

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Picnic All-Star

Photo: Randy Mayor

3 cups cooked, chilled pasta + 1 tablespoon of olive oil + 1/3 cup sliced avocado + ¼ cup red bell pepper strips + ¼ cup fresh corn kernels + 2 cooked crumbled center-cut bacon slices + 2 ounces quartered fresh baby mozzarella balls. Serves 4. 

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Cherry-Almond Crunch

Photo: Randy Mayor

3 cups cooked, chilled pasta + 1 tablespoon of olive oil + ¾ cup pitted halved fresh cherries + ¼ cup thinly sliced toasted almonds + 2 tablespoons chopped fresh basil + 1.5 ounces crumbled goat cheese. Serves 4. 

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