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oil free pasta salad recipe

Oil-Free Pasta Salad

This oil-free pasta salad recipe doesn't use oil or mayo and is low calorie & high protein! It only takes 10 mins to make this pasta salad!
5 from 1 vote
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Course: Side Dish
Cuisine: Vegan
Keyword: oil-free, pasta
Prep Time: 1 minute
Cook Time: 9 minutes
Total Time: 10 minutes
Servings: 2
Calories: 345kcal


  • Pot for boiling pasta
  • Knife and cutting board
  • Big Mixing Bowl
  • Small bowl
  • Whisk to mix oil-free dressing
  • Spatula or Large Spoon
  • Food Processor (optional) you can chop carrots & celery by hand or use food processor to grate them in seconds


  • 110 grams pasta your choice, I used elbow pasta
  • 1 Bell Pepper diced
  • 1/2 Onion diced (I recommend red onion if you have it)
  • 2 Carrots Long carrots, peeled and cut into chunks
  • 1 Celery peeled and cut into chunks
  • 1/4 cup Hummus you can make my homemade oil-free hummus or find store-bought without oil
  • 2 tbsp Red Wine Vinegar or Apple Cider Vinegar or Rice Vinegar ( love the taste of red wine vinegar in this salad)
  • 1 tbsp Maple Syrup
  • 1 tbsp Dijon mustard
  • 1 can Chickpeas drained and rinsed
  • Green Onions (optional) chopped


  • Start by cooking your pasta according to your package instructions.
  • While your pasta is cooking, prep your vegetables! Wash and slice up your bell pepper and onion and add it to your big mixing bowl.
  • Next, peel and chop your carrots as well as chop your celery. If you have a food processor, add your carrot and celery chunks into a food processor to grate them into smaller pieces easily. If not, chop your carrots and celery into small pieces.
  • To a small bowl, you're going to make your oil-free pasta salad dressing. Add your hummus, red wine vinegar, maple syrup, and dijon mustard to the bowl and whisk until creamy and smooth.
  • Once pasta is cooked, drain and rinse in cold water thoroughly. Add to your large bowl with chopped vegetables.
  • Rinse and drain your can of chickpeas and add to your pasta salad.
  • Add the pasta salad dressing into the mixing bowl and mix everything until well combined. Add salt and pepper to taste. 
  • Top with green onion and serve cold. This will keep in the fridge for up to 3-4 days in a tightly sealed container. Enjoy!


You can divide this pasta salad into smaller 3-4 servings to lower calories per serving if you want or just add less pasta to lower calories if you prefer


Calories: 345kcal | Carbohydrates: 65g | Protein: 12g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 266mg | Potassium: 647mg | Fiber: 8g | Sugar: 14g | Vitamin A: 12159IU | Vitamin C: 83mg | Calcium: 79mg | Iron: 2mg