Low-fat Creamy Pasta Salad

Pasta-based salads are a favourite with a lot of people. In fact, the common sight at salad bars is people indulging in a large serving of pasta salad with that extra helping or two of mayonnaise/aoli/sour cream.

How cool would it be to have a not-so-fatty version of the salad? Before you utter ‘alas’, let me assure you there is a way to enjoy the salad without worrying about it being too rich or fatty.

You can now savour the same creamy salad with loads of vegetables & a flavourful low-fat, creamy yoghurt dressing. Add as many salad vegetables you like and top it with the dressing for that ‘ah-mazing’ salad.


  • Pasta – 1 cup
  • Low fat Greek yoghurt – ¼ cup (any regular or low-fat yoghurt works well )
  • Onion – 1, peeled and roughly chopped
  • Cherry/grape or regular tomatoes – 1 handful/1; halved or roughly chopped depending on the type of tomato you choose
  • Cucumber – 1, roughly chopped
  • Capsicum – ½, deseeded and roughly chopped
  • Salad greens – 1 large handful
  • Extra virgin olive oil – 1 tblspn
  • Cumin powder/ground cumin – ¼ tspn
  • Red chilli flakes – ½ tspn
  • Fresh or dried herbs – 1 tblspn
  • Salt and pepper – To season


  1. Choose short pasta varieties like macaroni, fusilli, penne, farfalle, rigatoni, etc.
  2. Cook pasta according to packet instructions. Drain the water completely.
  3. In a large bowl, add the pasta and drizzle some olive oil over it. This will help keep the pasta from sticking.
  4. Add the vegetables to the pasta. Give it a mix, and refrigerate it.
  5. While the pasta is cooling, prepare the creamy yoghurt dressing.
  6. In a small bowl, whisk the yoghurt smooth. Add the ground cumin, salt, pepper, herbs and chilli flakes.
  7. Give it all a good mix. Ensure the dressing is free of lumps.
  8. Pour the dressing over the refrigerated salad. Mix to combine all the ingredients.
  9. Put the salad back in the fridge to cool.
  10. Serve chilled with a layer of salad greens.

Note: This pasta can be served cold or in room temperature. Skip the refrigeration process if you don’t like your salad cold.


  1. Vegetables like boiled corn kernels/peas, carrots, cabbage and beetroot taste great with this salad.
  2. Adjust the chilli flake or cumin powder quantity depending on your preference.
  3. I used chilli flavoured extra virgin oil, use plain or other flavoured extra virgin olive oil.
  4. Use finely chopped garlic or garlic powder for added flavour.

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