Detail Value
Servings 6
Total Time 40 minutes (plus 3 hours chilling)
Difficulty Easy
Calories per Serving 295 kcal (approx.)
Macros (per serving, estimated) Protein: 12g / Carbs: 45g / Fat: 7g / Fiber: 5g
Intro Paragraph
Do you love the vibrant flavors of a classic pasta salad but need a recipe that supports your low-calorie eating plan? This Light & Zesty California Spaghetti Salad is the perfect summer side or lunch meal prep solution! It ditches the heavy oils and sugary dressings for a bright, tangy, and incredibly satisfying vinaigrette that makes every bite feel clean and refreshing.
This recipe is a must-have for anyone seeking an easy weight loss recipe that doesn’t compromise on flavor or volume. We pack it with colorful, high-nutrient vegetables like bell peppers, olives, and tomatoes, which contribute tons of fiber and bulk without adding unnecessary calories. If you’re looking for a flavorful, macro-friendly meal that transports well and keeps you full, your search ends here. Get ready for a healthier twist on a nostalgic favorite!
This revamped pasta salad is proof that delicious, fulfilling meals and clean eating dinner options can go hand-in-hand with your goals.
Look at the Recipe (3 bullets)
Sensory Appeal: A beautiful, confetti-like mix of thin spaghetti strands tossed with crunchy, brightly colored vegetables and a glistening, clear dressing.
Flavor Highlight: A perfectly balanced sweet-and-sour dressing featuring vinegar, lemon, and Italian herbs, complemented by the salty burst of olives and sweet tomatoes.
Key Low-Calorie Benefit: Utilizes a high-volume, vegetable-to-pasta ratio and a light homemade vinaigrette to keep the calories dramatically lower than traditional recipes, making it a great high-nutrient meal.
Ingredients Needed
The Salad Base
8 oz thin spaghetti or angel hair pasta, cooked al dente and rinsed
1 cup cherry tomatoes, halved
1 cup chopped green bell pepper
$1/2$ cup chopped red onion
$1/2$ cup sliced black olives (low-sodium preferred)
$1/4$ cup chopped fresh parsley
$1/2$ cup shredded carrots (optional, for extra crunch/fiber)
The Light Vinaigrette
$1/4$ cup extra virgin olive oil
$1/4$ cup white wine vinegar
2 tablespoons lemon juice
1 tablespoon light brown sugar or monk fruit sweetener (optional, to balance acidity)
1 tablespoon dried Italian seasoning blend
1 teaspoon garlic powder
$1/2$ teaspoon sea salt
$1/4$ teaspoon black pepper
How to Make Our Light & Zesty Spaghetti Salad
1. Prep the Pasta: Cook the spaghetti according to package directions until just al dente. Drain immediately and rinse thoroughly with cold water to stop the cooking process and prevent sticking. Set aside.
2. Whisk the Vinaigrette: In a small bowl, whisk together the olive oil, white wine vinegar, lemon juice, sweetener (if using), Italian seasoning, garlic powder, salt, and pepper until well combined. Taste and adjust the seasoning—it should be bright and zesty! This vibrant, macro-friendly dressing is the heart of the dish.
3. Combine and Toss: In a large mixing bowl, combine the cooled spaghetti, cherry tomatoes, bell pepper, red onion, olives, parsley, and carrots.
4. Dress and Chill: Pour the vinaigrette over the salad ingredients. Gently toss until everything is evenly coated. Cover the bowl and refrigerate for at least 3 hours (ideally 6-8 hours or overnight). Chilling allows the flavors to truly meld and the pasta to absorb the zest.
5. Serve Cold: Give the salad a final toss before serving this satisfying low-calorie meal.
Storage & Serving Suggestions
Storing: Store leftovers in an airtight container in the refrigerator for up to 4 days. The pasta will absorb more dressing over time, so you may need to add a splash of vinegar or lemon juice before serving on days 3 and 4.
Reheating: Do not reheat! This is meant to be a cold, refreshing salad.
Freezing: Freezing is not recommended, as the pasta and vegetables will become mushy upon thawing.
Serving Pairings (Diet-Appropriate): Serve this salad alongside a lean protein source for a balanced meal, such as grilled chicken breast, baked salmon, or a serving of $0\%$ fat Greek yogurt mixed with herbs.
Tips & FAQs
Q: What can I substitute for the black olives in this spaghetti salad?
A: If you don’t like black olives, you can substitute them with capers (rinsed well for saltiness) or $1/4$ cup of chopped sun-dried tomatoes (packed in water, not oil) to keep the recipe low-calorie.
Q: Can I use whole wheat pasta to make this a high-fiber meal?
A: Yes, using whole wheat spaghetti or angel hair is a fantastic way to boost the fiber content and make this an even more satisfying high-nutrient weight loss meal. Follow the same cooking instructions.
Q: Does this salad need to chill for a long time?
A: Yes, chilling is crucial! It allows the pasta to soak up the vibrant flavors of the vinaigrette, transforming it from a simple mix into a complex, flavorful easy meal prep idea. A minimum of 3 hours is recommended.
Q: How can I add extra protein to this California Spaghetti Salad?
A: For a complete and filling macro-friendly meal, toss in 1 cup of drained and rinsed chickpeas, diced turkey pepperoni, or chopped, pre-cooked shrimp after the salad has chilled.