Win at Your Next Barbecue with Keto Pasta Salad Ideas
Nothing captures the essence of summer like firing up a grill and loading your plate with fresh, flavorful sides. If you're on a keto journey or just trying to avoid heavy carbs, you'll probably skip over the pasta salad.
Well, back up and scoop some keto-friendly pasta salad onto that plate! It’s Skinny is a terrific base for a game-changing keto pasta salad. You’ll get everything you love—noodles, veggies, flavors, and textures—without the carb-heavy sides. Use this as inspo for your next outdoor gathering.
Pasta Salad without the Carb Bomb
Pasta salad seems like a contradiction, doesn’t it? Salad indicates a healthy, light, leafy green, vegetable-based dish. Pasta, on the other hand, is traditionally considered quite the opposite.
Well, never fear—you can enjoy pasta salad again! Just try this keto-friendly, low-carb hack to ensure your pasta salad keeps you supported in your diet and fitness goals. There ARE delicious and healthy pasta salad alternatives!
Today, we're sharing some of the best keto pasta salad ideas—creative recipes and smart add-ins—so you'll be the low-carb star of your next get-together.
The perfect pasta salad is cool and refreshing. It's made to balance the grilled and meaty flavors in a delicious and customizable way. Pasta salad is one of those dishes you can make ahead of time during meal prep and transport to the event. Everyone loves a pasta salad!
Plus, most pasta salads are very flexible. Add in the flavors and components you want to create a totally unique spin on the usual barbecue side.
Most pasta salads lose a little of their hype when cutting carbs, watching gluten, or following a keto meal plan. Traditional pasta salads are full of carbohydrates.
But when you swap your regular pasta noodles for It’s Skinny Pasta, you have a low-carb, keto-friendly, gluten-free solution to enjoying pasta salad again.
What Makes a Pasta Salad “Keto”?
Typically, pasta is the most significant carb source in pasta salad. The other ingredients are often quite keto-friendly and light. Fortunately, when you start with It’s Skinny as your base, you also eliminate the worry! We have low carb pasta options perfect for summer picnics.
You can go ahead and keep your delicious dressings, but look for options that are high-fat and low-sugar. Go with creamy or olive oil-based dressings and avoid sugar-laden vinaigrettes.
From there, you can focus on all kinds of add-ins: proteins, cheese, non-starchy veggies, and herbs….play around to find your favorite combination.
Mix and match your favorite keto-friendly pasta salad ingredients:
- Proteins: grilled chicken, boiled eggs, canned tuna, pepperoni, bacon
- Vegetables: bell peppers, broccoli, spinach, cucumbers, celery
- Fats: avocado, olive oil, olives, nuts, cheeses
- Herbs/Spices: dill, parsley, crushed red pepper
The key to a great pasta salad is to focus on flavorful ingredients that pack a nutritional punch. If you’re on keto, you’ll want to focus on high-fat, low-carb dressings and add-ins. Red wine vinegar, dijon mustard, lemon juice, and/or olive oil help to turn fresh vegetables into the perfect side dish.
It’s Skinny pasta is pre-cooked, so it works well in pasta salads. It already has the perfect al dente texture. Open the package, drain, rinse, and add it to your other ingredients when ready. It’s Skinny Shirataki pasta couldn’t be easier to prepare.
How did we do it? We made It’s Skinny from a special ingredient called konjac root. This high-fiber vegetable helps keep your blood sugar levels steady and gives you plenty of satisfaction…but unlike its traditional pasta counterparts, It’s Skinny has only 9 calories and zero net carbs per pack.
Choose your favorite shape: Fettuccine, Angel Hair, Spaghetti, Couscous, Pappardelle, and more. Mix in your ingredients from there, and you're ready to party!
When it comes to pasta salads, food safety is crucial (hello, mayonnaise, and other perishable ingredients). Chill the salad beforehand, and then keep it cold while you serve. If you're going to a barbecue or outdoor function, be sure to bring extra and store it in a cooler. Keto-friendly pasta salads tend to disappear very fast!
7 Delicious Keto Pasta Salad Recipe Ideas
Need a little inspiration to bring your keto pasta salad ingredients together? Here are some delicious options to get you started.
- Classic Italian Pasta Salad: It’s Skinny Spaghetti, olives, artichoke hearts, cherry tomatoes, salami, mozzarella cheese cubes, Italian seasoning, and Italian dressing.
- Broccoli-Ranch: It's Skinny Fettuccine, chopped broccoli, green onion, ranch dressing, cheese, crumbled bacon, and black pepper.
- Southwest: It’s Skinny Angel Hair, black soybean, diced red peppers, black olives, avocado, red onion, and lime-cilantro dressing.
- Cold Peanut Noodle: It's Skinny Spaghetti, carrots, cucumber, green onions, chopped peanuts, cilantro, or Thai basil with a sauce made of unsweetened peanut butter, tamari, and rice vinegar. (Pro-Tip: we've got a recipe you can try here!)
- Thai Noodle Salad: It’s Skinny Fettucine, cabbage, carrots, green ell pepper strips, sunflower seeds, chicken or marinated tofu for protein, and a sauce of lime juice, cilantro, coconut, and chili garlic sauce.
- Greek-Inspired: It's Skinny Orzo or Couscous, cucumber, feta cheese, kalamata olives, red onion, olive oil, and lemon dressing.
- High Protein Pesto-Chicken: It’s Skinny Couscous, grilled chicken and pesto with zucchini. Top with a bit of Parmesan cheese.
Which style of It’s Skinny fits your recipe the best? Let your creativity shine! Choose the noodle shape based on thickness, heartiness of the other ingredients, or personal preference. One thing’s for sure: when you use It’s Skinny, you get pasta with zero net carbs and just 9 calories—no matter the shape.
Tips for Serving Keto Pasta Salad at a Cookout
Many of the keto pasta salads are dressed with oil rather than the traditional mayo-heavy options that show up at potluck gatherings. That makes these especially great for beating the summer heat.
If you plan to bring a keto pasta salad to your next grill or picnic, remember to keep it chilled. Use a large bowl over ice (or cold water) and place an airtight container in the cooler. This will keep the salad fresh and safe. It will also help keep the ingredients crisp. Store leftovers in the refrigerator in an airtight container.
Be sure to label your dish clearly. Many guests might also be looking for keto side dishes, low-carb, or gluten-free options at the event, so bring some to pass around! Be prepared to share the recipe and let them know the It’s Skinny secret.
Many of these keto pasta salads have colorful vegetables and garnishes, meaning they'll look amazing on the buffet or picnic table. It's Skinny, and Keto pasta salad will make you the hit of your next summer soiree!
Smart Summer Swaps
Getting into summer shape doesn't mean you must give up on summer flavors and fun. You just need smart swaps to lighten up the classics--perfect for your next potluck.
With a bit of creativity and It's Skinny pasta, you'll get to enjoy classic pasta salad without the carbs. Of course, It's Skinny isn't just an excellent option for pasta salads. You can browse our complete recipe section for fresh, keto-friendly ideas. Remake your favorite pasta recipe with shirataki noodles.
It’s Skinny is the secret to summer salads without stress!
