Low Sodium Tricolor Pasta Salad Recipe

Name: Low Sodium Tricolor Pasta Salad
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 12 ounces tricolor rotini pasta; 1 tablespoon red wine vinegar; 1 pint cherry tomatoes (halved or quartered); 1 english cucumber (chopped); 2 cups baby spinach (chopped); 1/4 cup shredded Swiss cheese; 1/2 cup olive oil; 2 cloves garlic (finely minced); 1/3 cup red wine vinegar; 2 tablespoons maple syrup; 1 tablespoon Dijon mustard; 1 teaspoon salt free Italian seasoning; 1/4 teaspoon black pepper

Servings: 6 2-cup servings

Estimated Sodium (Per Serving): 58mg

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This Low Sodium Pasta Salad recipe is a great make-ahead side dish, with crunchy vegetables, noodles, & a bright fresh no-salt dressing. A classic side dish that is perfect for entertaining and loaded with flavor.

This hearty pasta salad is packed with vegetables and great for an appetizer, a light lunch, or a side dish with anything off the grill. This is one crowd pleaser pasta salad that everyone will want seconds of!

Want more low sodium pasta salad recipes? Try our low sodium orzo salad, low sodium chicken Caesar pasta salad, and our favorite low sodium pesto pasta salad!

low sodium pasta salad recipe with tomatoes greens cucumber and cheese salt free dressing

Table of Contents

Kelly’s Notes: This recipe was updated 7/10/26 with new photography and an improved recipe for our red wine vinaigrette dressing. I also added a FAQ section and ingredient substitutions to be more helpful!

There’s nothing better than a big batch of pasta salad for a cookout and BBQ! Whether I’m hosting or heading over to a friend’s place, I always try to make something that I can cook ahead of time. That way I get myself ready day-of, and grab the dish on my way out the door.

This simple no salt pasta salad takes about 20 minutes to make, and is so much more impressive than a store-bought salad. You can make your own no-salt dressing which takes only minutes. Either way, this is a simple fresh salad everyone will want to dig into.

This Low Sodium Pasta Salad Recipe Is

Bright
Crunchy
Salt-Free
Tangy
Vibrant
Loaded with Flavor
Colorful

Ingredients You’ll Need

Be sure to visit the recipe card below to see the full ingredient amounts and directions!

This recipe uses pasta as the base! I like to use classic tricolor rotini for this one, but you can use any medium shaped pasta you prefer.

For the vegetables, I add fresh tomatoes, cucumber, and fresh greens – baby spinach or arugula are my favorites! I also add just a little bit of shredded Swiss cheese (I can find a variety in stores by me that have 40mg sodium per 1/4 cup) for a bit of added flavor.

And for the dressing it’s simple to make your own red wine vinaigrette in just 5 minutes! It’s made with extra virgin olive oil, red wine vinegar, Italian seasoning, maple syrup, Dijon mustard, and some fresh garlic for a great flavor!

Additions and Substitutions

If you want to use a different pasta than tricolor rotini, this pasta salad can be made with any medium-shaped pasta. Regular rotini, penne, medium shells, gemelli, or fusili are all great options!

Feel free to add in more of your favorite vegetables. Sliced bell peppers, chopped broccoli or cauliflower, sugar snap peas, or even baby kale would all be great additions.

Want to add some protein? Make this a hearty pasta salad with the addition of some sliced low sodium chicken breast or low sodium steak!

How To Make This Pasta Salad

cooked tricolored pasta boiling in a pot of water for low sodium pasta salad

Step 1: Boil a large pot of water, and cook pasta according to package instructions. Drain and rinse noodles under cold water to stop them cooking. Place drained cooled noodles into a large mixing bowl, and add 1 tablespoon of the red wine vinegar. Toss the pasta with the vinegar and let sit for 10 minutes.

a large bowl of low salt pasta salad with tomatoes, cucumber, and arugula greens

Step 2: Prep and chop the vegetables. Add the chopped tomatoes, cucumber, and spinach/arugula to the bowl with the pasta. Add in the Swiss cheese on top.

salt free red wine vinegar pasta salad dressing recipe no salt added

Step 3: Add all dressing ingredients to a mason jar, and shake well to combine.

salt free red wine vinaigrette dressing recipe over pasta salad with swiss cheese

Step 4: Pour the dressing over the pasta and veggies.

low salt pasta salad with tricolor rotini noodles

Step 5: Toss the pasta salad well to combine, so all the noodles and vegetables are coated in the dressing. Serve immediately, or chill for up to 8 hours and serve.

Watch The Video

We made a quick video on our YouTube channel – check it out and make this pasta salad along with us today!

Recipe FAQs

How much sodium is in this pasta salad?

Our low sodium tricolor rotini pasta salad recipe has 58mg sodium per 2-cup serving, as we use low sodium ingredients and no added salt. If you enjoy pasta salad from a deli or restaurant, the nutritional content and sodium amounts will vary, so be sure to check with a server if possible before ordering.

How to store leftovers

Store leftover pasta salad in an airtight container and refrigerate. Enjoy within 2 days. It’s best fresh as the spinach will wilt once it is tossed with the dressing.

What are other vegetables I can add to pasta salad?

You can add avocado, bell peppers, cauliflower, broccoli, peas, or grated carrots. Anything fresh and crunchy typically works well, just be sure to dice the vegetables into bite size pieces.