Healthy Low-Calorie A lighter, more protein-rich version of the classic macaroni salad that is nevertheless incredibly creamy and tasty may be cooked at home. Low Calorie + Gluten-Free
Macaroni salads in the deli style typically contain high levels of sugar and saturated fat. This is a healthier version of macaroni salad that is low in calories and will be a summertime favorite all year long!
This variation of the rich, creamy macaroni salad uses high-protein pasta for better recipe balance, along with a lighter, higher-protein vinaigrette. Savor it as a meal or as an appetizer!
To ensure that you always have a quick and delicious salad recipe on hand, grab the ingredients for this healthy pasta salad ASAP.
Not only is it low in calories, but it’s also free of gluten and you can easily change the ingredients to suit YOUR tastes.
Why I Love This Lighter Macaroni Salad with Protein
- Lower Calorie – Saturated fat, sugar, salt, and calories are all highly present in traditional macaroni salads. With only a few modifications to the original recipe, this healthier version contains 183 calories per serving.
- Higher Protein – Reducing the amount of mayo and swapping it for yogurt as well as swapping regular white pasta for higher protein pasta are two simple tricks to making a higher protein macaroni salad. Each serving of this salad has 13 grams of protein.
- Higher Fiber – This macaroni salad has five grams of fiber! Diets high in fiber have been demonstrated to support weight loss and illness prevention by increasing feelings of fullness and satiety.
- Lower Fat – Each serving of this macaroni salad has 6 total grams of fat and just 1 gram of saturated fat. This is much lower than deli or restaurant versions!
Low Calorie Macaroni Salad Ingredients
This is all you need to prepare a nutritious macaroni salad. To view the ingredient measurements, comprehensive instructions, nutritional information, and to print this recipe, scroll to the recipe card located at the bottom of the blog page.
- Elbow Macaroni, I used chickpea for higher protein
- Red Bell Pepper
- Celery
- Red Onion
- Hard Boiled Eggs
- Peas
- Parsley
- Greek Yogurt
- Light Mayo
- Lemon Juice
- Dijon Mustard
- Honey
- White Vinegar
- Salt + Pepper
For substitutions and dairy-free options, scroll to the substitutions section below for recommendations.
How to prepare macaroni salad,with protein!
- Step One – Follow the directions on the package to cook the pasta. After draining, rinse and lay pasta aside.
- Step Two – The yogurt, mayo, lemon juice, Dijon mustard, lemon juice, honey, vinegar, salt, and pepper should all be combined in a mixing dish.
- Step Three – Pasta that has been cooked should be combined with peas, celery, red onions, bell peppers, and hard-boiled eggs in a large mixing dish. Before serving, toss the spaghetti and vegetables with the dressing, sprinkle in the dried parsley, and chill.
How To Store Macaroni Salad
- Refrigerator – In an airtight container, macaroni salad can be kept in the refrigerator for up to four days.
- Freezer – I’ve never attempted to freeze this salad. I think macaroni salad will not freeze well. The flavor of the salad will be diminished if the vegetables become soggy due to freezing.
What’s The Best Pasta To Use For Macaroni Salad?
Elbow macaroni is used in traditional macaroni salads. For this healthier macaroni salad, I used chickpea pasta to boost the protein and better balance the nutrition.
Edamame, black bean, lentil pasta or high protein whole grain pasta like Barilla protein pasta are all alternatives you could use.
Should You Rinse Macaroni When Making Macaroni Salad?
Prior to combining the pasta with the other salad components, always give it a quick rinse under cold water. Pasta that has been left unrinsed before being mixed with dressing may become sticky and clumpy. A quick rinse under the water helps to get rid of part of the starch and stop sticking.
Why Is My Macaroni Salad Bland?
Be sure to add salt to the water you cook the pasta in or you risk having a bland macaroni salad.
Should Macaroni Salad Be Made The Night Before?
I actually recommend making this recipe 8-12 hours before you plan to enjoy it so the flavors can marry. Just refrigerate in an airtight container, stir it well and then serve.
Healthy Macaroni Salad Substitutions
These are the alternatives I suggest using with this dish. Please keep in mind that changing an ingredient will alter the nutritional information displayed in this recipe.
- Chickpea Pasta – To increase the protein content and improve the nutritional balance of this meal, I used chickpea pasta. You might also try edamame, black bean, lentil, or high-protein whole grain pasta like Barilla protein pasta.
- Light Mayo – You can use regular mayo. For dairy-free, use a dairy-free mayo like this one.
- Greek Yogurt – For the recipe, I used plain, low-fat yogurt. You may also use nonfat or full fat. For a dairy-free option, try making a smooth blend of lactose-free cottage cheese or searching for a dairy-free yogurt with more protein, such as Kite Hill High Protein Dairy Free Yogurt.
- Peas – Instead of frozen peas you could use snap peas, diced green bell peppers, or canned broad beans.
- Dijon Mustard – Additionally, mustard can be used in this mustard; however, be aware that the flavor may alter.
- Lemon Juice – Lime Juice can be used instead.
- White Vinegar – Apple cider vinegar is an alternative or you can eliminate the vinegar.
- Honey – You can omit the honey or use a sugar free substitute.
- Dried Parsley – Freshly chopped parsley is great too!
- Veggies – You can swap or add veggies per your liking.
Healthy Low Calorie Macaroni Salad
Healthy Low Calorie Macaroni Salad is a healthier homemade pasta salad made lighter, with more protein and just as creamy and delicious as the traditional recipe.
- Prep Time: 10minutes mins
- Cook Time: 10minutes mins
- Chill Time: 1hour hr
- Total Time: 1hour hr 20minutes mins
- Course: Appetizer, Dinner, Lunch
- Cuisine:American
- Servings: 8 servings
- Calories 183 kcal
Ingredients
Scale: 1x 2x 3x
▢1 tablespoon Dried Parsley
▢1 Red Bell Pepper diced
▢salt and pepper to taste
▢1/2 cup Red Onion diced
▢4 Eggs hard-boiled and roughly chopped
▢1/3 cup Peas frozen
▢8 oz chickpea elbow macaroni
▢1 cup Low Fat Greek Yogurt
▢1/4 cup Light Mayo
▢2 tablespoons Lemon Juice
▢1 teaspoon Dijon Mustard
▢1 teaspoon Honey
▢1 teaspoon White Vinegar
▢1 cup Celery diced
Instructions
- Follow the directions on the package to cook the pasta. After draining, rinse and lay pasta aside.
- Combine the Greek yogurt, mayo, lemon juice, Dijon mustard, honey, salt, pepper, and vinegar in a mixing bowl.
- Pasta that has been cooked, peas, celery, red onion, bell pepper, and hard-boiled eggs should all be combined in a big, separate mixing basin. Add the dried parsley and toss the pasta and veggie mixture with the vinaigrette. After chilling, serve!
Notes:
A serving is one-eighth of the recipe, or about half a cup. To determine the precise quantity, weigh the macaroni salad in grams and divide the weight by eight using a food scale. One serving is produced by this. Next, weigh out one serving using the food scale.
Nutrition
Serving: 1serving
Calories: 183kcal
Carbohydrates: 22g
Protein: 13g
Fat: 6g
Saturated Fat: 1g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 1g
Trans Fat: 0.01g
Cholesterol: 85mg
Sodium: 150mg
Potassium: 138mg
Fiber: 5g
Sugar: 6g
Vitamin A: 714IU
Vitamin C: 24mg
Calcium: 79mg
Iron: 3mg
