Are you craving a refreshing pasta salad but watching your carb intake? Look no further! This Keto Pasta Salad recipe is a delicious and satisfying alternative that's perfect for a light lunch, a vibrant side dish, or even a complete healthy meal. Forget the guilt – this recipe uses zucchini noodles ("zoodles") for a surprisingly authentic pasta experience, packed with fresh vegetables and a zesty lemon vinaigrette. It's one of those easy recipes that's both quick to make and impressive to serve, proving that healthy meals can also be incredibly delicious. Get ready to enjoy this guilt-free summer favorite!
Ingredients:
- 2 medium zucchini, spiralized or julienned into noodles (about 4 cups)
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup Kalamata olives, halved
- 1/4 cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh basil
For the Lemon Vinaigrette:
- 1/4 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
Instructions:
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Prepare the Zoodles: If using a spiralizer, create zucchini noodles. Alternatively, you can julienne the zucchini using a vegetable peeler or mandoline. To remove excess moisture, gently salt the zoodles and let them sit in a colander for about 10-15 minutes. Pat them dry with a paper towel before proceeding. This simple step ensures a less watery salad.
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Make the Vinaigrette: In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, oregano, salt, and pepper until well combined.
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Combine Ingredients: In a large bowl, combine the prepared zucchini noodles, cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, parsley, and basil.
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Dress the Salad: Pour the lemon vinaigrette over the salad and gently toss to coat all the ingredients evenly.
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Chill and Serve: Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld. This step enhances the taste significantly, allowing the zucchini to absorb the vinaigrette. Serve chilled and enjoy!
Cooking Tips for the Best Keto Pasta Salad:
- Don't over-salt the zoodles: Over-salting can make them taste bitter. The initial salting is primarily to draw out moisture.
- Use fresh herbs: Fresh parsley and basil add a vibrant freshness that elevates the entire dish. Dried herbs can be substituted in a pinch, but using about a third of the quantity is recommended.
- Adjust the vinaigrette to your taste: Feel free to adjust the amount of lemon juice, vinegar, or herbs to your liking. A little extra Dijon mustard adds a delightful tang.
- Add protein: To make this a complete meal, add grilled chicken, shrimp, or chickpeas for extra protein.
Variations:
- Spicy Keto Pasta Salad: Add a pinch of red pepper flakes to the vinaigrette for a spicy kick.
- Mediterranean Keto Pasta Salad: Include artichoke hearts, sun-dried tomatoes, and a sprinkle of crumbled goat cheese.
- Creamy Keto Pasta Salad: Add a dollop of plain Greek yogurt or sour cream to the vinaigrette for a creamier texture.
Nutritional Information (per serving, approximate):
- Calories: Approximately 200-250
- Net Carbs: Approximately 5-7g
- Fat: Approximately 15-20g
- Protein: Approximately 5-7g
Note: Nutritional information is an estimate and may vary depending on the specific ingredients used.
This easy and healthy Keto Pasta Salad is a perfect addition to your weekly meal prep or a last-minute quick dinner idea. It’s a delicious way to enjoy a pasta salad while keeping your diet on track. Enjoy this flavorful and satisfying low-carb delight!