Whenever it comes to making low sodium pasta salad, I’m transported back to my childhood, standing at the counter at the local frozen yogurt shop. The excitement of choosing any toppings my heart desired feels so much like crafting the perfect pasta salad.
Perfectly cooked pasta serves as the base, ready to be transformed with a tangy vinaigrette, a sprinkle of fresh herbs, and a variety of colorful, flavorful fresh vegetables.
This low sodium pasta salad isn’t just bursting with colors and flavor. It’s packed with heart-healthy fats, fabulous fibrous vegetables, and a low sodium dressing that’s sure to impress!
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Table of Contents
Sodium and Health
In the United States, the average intake of sodium is 3,393 mg per day yet the Dietary Guidelines for Americans recommend 2,300 mg sodium per day (1). That’s 48% above the recommendation! This means that most of us consume too much sodium, and we probably don’t even know it.
Over time, eating too much sodium can increase your risk for high blood pressure, heart disease, stroke, kidney stones and kidney disease which can negatively affect your overall health and well-being (2,3).
Sodium vs. Salt
Understanding the distinction between salt and sodium is vital when crafting low-sodium dishes like pasta salad. Salt and sodium are related, but they’re not exactly the same thing.
Salt, also known as table salt, is made up of two parts: sodium, an essential mineral, and chloride, which gives salt its distinct salty taste.
While salt is the most common source of sodium in our diets, not all sodium comes from salt.
Sodium is a naturally occurring mineral found in lots of foods. For example, common sodium-containing ingredients you’ll find in pasta salad are fresh vegetables like celery, spinach, zucchini, carrots, as well as fresh herbs like parsley, cilantro, and dill. Sodium is also present in fresh seafood such as shrimp as well as fresh cuts of beef, pork, or chicken, and in eggs, and milk (4).
These natural sources make sodium an important part of a balanced diet, even without adding extra salt. However, it’s crucial to balance these ingredients wisely to maintain health.
Sodium in Store Bought Salad Dressing and Homemade Dressing for Pasta Salad
Not all sodium in our diet comes from wholesome sources. A significant portion of sodium is often added during the manufacturing process of packaged and preprepared foods like canned soups, frozen pizza, pickles, deli meats, bread, savory snacks like chips, crackers, and popcorn, condiments, and salad dressing just to name a few (2).
When preparing a low-sodium pasta salad, it’s important to avoid these high-sodium ingredients by opting for fresh, minimally processed items like herbs and homemade dressings. This way, you can create a flavorful dish while keeping sodium levels in check.
As you can see, The Kidney Dietitian Low Sodium Italian Vinaigrette contains just 88 mg of sodium per 2 tablespoons—a remarkable 275% lower than Kraft Zesty Italian Dressing, which has the lowest sodium content among store-bought options at 300 mg per 2 tablespoons.
Tasty Alternatives to Salt
Creating a flavorful low-sodium pasta salad is easy when you use tasty alternatives to salt to enhance the flavor of a dish.
Herbs
Herbs like fresh parsley, cilantro, basil, dill, mint, and green onions can add brightness and freshness to any dish. Consider using fresh herbs in place of dried herbs when cooking or as a garnish to any dish. A good rule of thumb is to use 1 teaspoon of dried herb, for every 1 tablespoon of fresh in a recipe. For example, if a recipe calls for 2 tablespoons of chopped fresh oregano, use only 2 teaspoons of dried oregano. Dried herbs are more potent than fresh!
Spices
Spices have their own unique flavor profile like sweet, smoky, spicy, or earthy and all without the addition of salt. This includes garlic powder, onion powder, black pepper, paprika, cumin, turmeric, chili powder, oregano, thyme, coriander, cinnamon, nutmeg, caraway, and cloves.
Salt-Free Seasoning Mixes
Salt-free seasoning mixes are wonderful if you are trying to eliminate extra sodium in your diet. However, the key is to never assume that a seasoning mix is salt-free. Always read the nutrition facts label for sodium content per serving. Mrs. Dash* makes a variety of salt-free seasoning blends that I encourage you to check out!
Aromatics
Aromatics such as garlic, onions, and shallots bring richness, flavor, and a delightful aroma to any dish.
Citrus
Citrus like lemons, limes, and oranges add a refreshing flavor to dishes. Their zest, in particular, packs concentrated flavor without added acidity.
Vinegars
Flavored vinegars like red wine vinegar*, balsamic vinegar*, champagne vinegar*, and apple cider vinegar* bring a tangy flavor to dishes while cutting back on salt.
Choosing the Right Fats for Healthy Low Sodium Pasta Salad
When crafting a low-sodium pasta salad, incorporating healthy fats is key to both flavor and nutrition. According to the American Heart Association, a healthy diet includes foods with fat, but the type of fat you eat is what matters most. Dietary fats are essential for your body. They help absorb nutrients, provide energy, and support proper cell function (5).
Prioritize monounsaturated and polyunsaturated fats like olive oil, avocado, or nuts, while cutting back on saturated and trans fats for long-term well-being.
Saturated Fats
These “bad” fats and can negatively affect your health. They raise LDL “bad” cholesterol and lowering HDL “good” cholesterol, increasing the risk of heart disease, stroke, and diabetes.
Saturated fats are typically solid at room temperature. They are found in beef, pork, poultry, full-fat dairy products, tallow, lard, butter eggs, coconut oil, palm oil, and some baked and fried foods.
Trans Fats
Trans fats, better known as “partially hydrogenated oils,” are largely banned in the United States due to their harmful effects on health. However, small amounts of trans fats occur naturally in some animal-based products like meat and dairy. These fats can still be found in fried foods, baked goods such as cookies, cakes, and pie crusts, packaged snacks like crackers and microwave popcorn, and stick margarines. Limiting consumption of trans fats is important for maintaining good health
Monounsaturated & Polyunsaturated Fats
These “good” fats can positively affect your health by improving cholesterol levels, lowering the risk of heart disease, stroke, and diabetes, reducing inflammation, supporting appetite control, and providing essential nutrients.
Monounsaturated fats are typically liquid at room temperature but turn solid when chilled. These fats can be found in olive, canola, peanut, safflower, or sesame oil, avocados, peanut butter, and nuts and seeds including almonds, hazelnuts, pecans, pumpkin seeds and sesame seeds.
Polyunsaturated fats provide essential fats that your body needs but cannot produce itself, including omega-6 and omega-3 fatty acids. They can be found in canola, corn, soybeans, or sunflower oil, salmon, sardines, whitefish, walnuts, flaxseeds, soybeans, and tofu.
Fiber and Health
Fiber is an essential part of a healthy diet, and pasta salad can be a great way to help meet your daily fiber needs. In the United States, most people fall short of their daily fiber needs. Over 90% of women and 97% of men do not get enough fiber. According to the Dietary Guidelines for Americans, women should aim for 25 grams of fiber per day. For men, the recommendation is 38 grams per day (1).
Fiber is a type of carbohydrate found in plants that your body doesn’t digest, and that’s actually a great thing! It plays a key role in keeping you healthy, and it comes in two types: soluble and insoluble, each with its own unique benefits.
Soluble fiber dissolves in water, forming a gel that slows digestion, lowers blood sugar, removes some cholesterol, and helps you feel fuller for longer. Insoluble fiber doesn’t dissolve in water but adds bulk to stool, helping prevent constipation and speeding up digestion.
Fiber-Rich Vegetables that Add Texture and Color to Low Sodium Pasta Salad
Add fiber-rich ingredients such as fresh vegetables like spinach, zucchini, and carrots, and even legumes like chickpeas or black beans for a nutrient-packed, low-sodium pasta salad.
- Leafy Greens: Spinach, kale, lettuce, arugula, and Swish chard.
- Cruciferous Vegetables: broccoli, cauliflower, cabbage, brussels sprouts, Bok choy.
- Root Vegetables: carrots, beets, radishes, turnips, and sweet potatoes.
- Bulbs: onions, garlic, shallots, and leeks.
- Fruits (Botanical Vegetables): Tomatoes, cucumbers, zucchini, eggplants, peppers.
- Legumes: peas, green beans, and lentils.
- Stems & Shoots: celery, asparagus, hearts of palm, bamboo shoots, fennel.
- Fungi: button mushrooms, portobello mushrooms, shitake mushrooms
- Other: Artichoke hearts, corn
Ways to Serve Low Sodium Pasta Salad
Serve your low-sodium pasta salad chilled. It works as a main dish. Or, as a refreshing side dish, pair it with grilled chicken, fish, shrimp, or tofu for a light and satisfying meal. Or, prepare it in bulk and store in individual containers for quick and nutritious lunches throughout the week.
Low Sodium Pasta Salad
Ingredients
- 8 oz uncooked pasta of your choice
- 1 cup red onion diced
- 1 zucchini small, diced
- 1 English cucumber diced
- 1 pint cherry tomatoes halved
- 1 cup carrots julienned, or pre-shredded
- 2 ears corn kernels removed
- 1 cup sugar snap peas diced
- 1 cup radishes thinly sliced
- 1 yellow bell pepper diced
- 8 oz fresh mozzarella diced
- 2 tbsp fresh parsley minced
Dressing
- 1/2 cup extra-virgin olive oil
- 4 tbsp red wine vinegar
- 2 tbsp fresh lemon juice
- 1/4 cup parmesan cheese grated
- 2 tsp Dijon mustard
- 1/2 tsp dried oregano
- 1/2 tsp dried parsley
- 1/2 tsp dried basil
- 2 cloves fresh garlic minced
- 1/2 tsp black pepper
Instructions
- Cook pasta according to package directions.Drain and run under cold water to stop cooking.
- Combine all dressing ingredients in a bowl and whisk to combine.
- Combine pasta, remaining ingredients and dressing in a bowl. Toss to combine. Toss with additional herbs if desired. Enjoy!
