Keto Bow Tie Pasta Salad That Tastes Like Summer

There’s something about pasta salad that feels like family reunions, backyard BBQs, and paper plates bending under the weight of grandma’s cooking. The problem? If you’re eating low-carb or keto, that mountain of bow tie pasta is a carb bomb waiting to knock you out of ketosis.

But here’s the good news—you don’t have to give it up. With a little swap, a lot of flavor, and the right mix-ins, you can still enjoy a bowl (or let’s be real, two bowls) of keto bow tie pasta salad that tastes just like the one you grew up with.

I’ve made this salad so many times it’s become my “bring-to-the-party” dish, and every single time people clean the bowl out. Half of them don’t even know it’s keto. They just keep asking, “What did you put in here? It tastes better than the regular one.” That’s when I smirk a little, because nothing feels better than sneaking a keto recipe into a table full of bread, chips, and cookies and having it win.

So, let’s talk about how to make it, why it works, and all the little tricks to make your keto bow tie pasta salad taste amazing.

The Pasta That’s Not Pasta

Here’s the elephant in the room: pasta. Bow tie pasta, also called farfalle, is made with wheat flour, which is a no-go for keto eaters. But there’s a swap that makes this whole recipe possible.

You’ll want to grab low-carb “bow tie” pasta. Brands like ImmiEat, Great Low Carb Bread Company, or Kaizen make keto-friendly pasta that actually looks and feels like the real thing. Some are made from lupin flour, some from konjac root, and others from pea protein. They’re chewy, they hold shape, and most importantly, they don’t spike your carbs.

If you can’t find bow ties specifically, penne or rotini works fine too. But if you can score the bow tie shape, it really does make the dish look like the classic.

Tip: Don’t overcook keto pasta. Most brands get gummy fast, so pull them off the stove just a touch before you think they’re ready. Then rinse with cold water to stop the cooking and keep them firm for salad.

Dressing Makes or Breaks It

The pasta is the base, but the dressing is the soul of a pasta salad. Go too watery and it turns into soup. Go too heavy and it feels like mayo overload. The sweet spot is a creamy, tangy mix that coats every piece without drowning it.

For this recipe, I use a mix of:

• Mayonnaise – full fat, because low fat isn’t keto and also, it tastes sad.

• Sour cream – adds tang and makes it creamier.

• Apple cider vinegar – just a splash for brightness.

• Olive oil – helps thin it out without watering it down.

• Spices – garlic powder, onion powder, paprika, salt, and cracked black pepper.

That combo makes a dressing that’s rich but not heavy, tangy but not sour. If you want it even lighter, you can swap in some Greek yogurt, but I stick with sour cream because it keeps carbs down.

Pro tip: Make the dressing the night before. Letting the spices sit in the mayo and vinegar gives it time to develop flavor. Then toss it with the pasta right before serving.

The Salad “Fillers”

Now comes the fun part. The mix-ins. This is where you can make the salad as colorful or as loaded as you want. My go-to list includes:

• Cherry tomatoes (halved) – yes, they have a few carbs, but worth it for the flavor and pop of color.

• Cucumber (diced) – keeps it fresh and crunchy.

• Black olives (sliced) – salty, briny goodness.

• Red onion (thinly sliced) – sharp bite that balances the creamy dressing.

• Cheddar cheese cubes – because cheese belongs everywhere on keto.

• Cooked bacon (crumbled) – for smoky crunch.

Sometimes I’ll toss in grilled chicken or shrimp if I want to make it a full meal instead of a side dish. Other times I throw in a handful of chopped dill pickles because I like that tang. The nice thing about this recipe is it’s flexible—whatever you have in the fridge can usually work.

How to Make Keto Bow Tie Pasta Salad

Ingredients

• 1 bag keto bow tie pasta (about 8 oz) – use lupin flour, konjac, or pea protein-based pasta for best texture.

• ½ cup mayonnaise – full-fat gives the best creaminess.

• ¼ cup sour cream – adds tang and helps balance the mayo.

• 2 tbsp olive oil – smooths out the dressing and adds healthy fats.

• 1 tbsp apple cider vinegar – gives brightness and a little zing.

• 1 tsp garlic powder – for depth of flavor.

• 1 tsp onion powder – gives that classic salad taste without raw onion overpowering.

• ½ tsp paprika – adds color and a gentle smoky note.

• Salt and black pepper, to taste – season generously; pasta absorbs flavor.

• 1 cup cherry tomatoes, halved – juicy and colorful.

• 1 cucumber, diced – fresh crunch in every bite.

• ½ cup black olives, sliced – salty and briny.

• ½ red onion, thinly sliced – sharp, bright flavor.

• 1 cup cheddar cheese cubes – rich and satisfying.

• 6 slices bacon, cooked and crumbled – smoky, salty crunch.

Directions

Step 1: Cook the pasta

Bring a large pot of salted water to a boil. Add the keto bow tie pasta and cook according to package instructions, but remove it from the heat about 1–2 minutes earlier than directed. Keto pasta tends to get soft quickly, so undercooking slightly helps it hold its shape.

Once the pasta is done, drain it well and rinse immediately under cold running water. This stops the cooking process and cools it down so it doesn’t turn mushy. Set it aside in a colander to drain completely—you don’t want extra water watering down your dressing.

Step 2: Make the dressing

In a large mixing bowl, whisk together mayonnaise, sour cream, olive oil, and apple cider vinegar until smooth. Add garlic powder, onion powder, paprika, salt, and black pepper. Whisk again until everything is well combined. The dressing should be creamy but not too thick—if it feels heavy, you can add a tiny splash of olive oil to loosen it. Taste and adjust seasoning. If you like a little heat, add a pinch of cayenne.

Step 3: Combine pasta and dressing

Add the cooled pasta directly into the bowl with the dressing. Toss gently but thoroughly, making sure each piece of pasta is coated. Don’t rush this—coating the pasta evenly is what makes every bite flavorful.

Step 4: Add the mix-ins

Fold in the cherry tomatoes, cucumber, black olives, red onion, cheddar cubes, and crumbled bacon. Stir gently so the ingredients are evenly distributed, but don’t mash them. You want nice chunks of bacon and cubes of cheese still visible in the salad.

Step 5: Chill before serving

Cover the bowl with plastic wrap or transfer the salad into an airtight container. Refrigerate for at least 1 hour before serving. This step is important—it gives the flavors time to mingle and settle. The bacon smoky flavor blends into the dressing, the pasta absorbs the tang, and the veggies keep their crunch.

Step 6: Serve and enjoy

When ready to serve, give the salad a light stir. If it looks a little thick from chilling, drizzle in a teaspoon of olive oil or a spoon of mayo to loosen it. Taste again for salt and pepper. Serve cold in a large bowl or scoop into smaller serving dishes.

Extra Tips

• Don’t skip the chill time. Pasta salads taste better when they’ve had time to sit.

• Keep bacon crispy. Add half of it before chilling and save the rest to sprinkle on top right before serving.

• Meal prep friendly. This salad will keep in the fridge for up to 3 days. Stir before serving each time.

• Make it a meal. Add grilled chicken, diced ham, or shrimp to turn this side dish into a full meal.

That’s it. Simple, fast, and tastes like the “real” thing.

Why Keto Pasta Salad Works at Parties

I know what you’re thinking: “But will people notice?” Nope. I’ve tested this on my own family, and believe me, they’re the type that would call me out if I served them anything even slightly different. Instead, they went back for seconds.

The creamy dressing hides any difference in texture from the low-carb pasta. The bacon and cheese distract from everything else. And honestly, people are too busy enjoying the crunch and flavor to notice it’s keto.

So, if you’re heading to a BBQ and don’t want to eat just hot dogs without buns, this salad is a life-saver. It holds its own on a picnic table next to potato salad and coleslaw.

Tricks to Keep It Keto

• Watch the tomatoes and onions. They add flavor but can also add carbs fast if you go heavy-handed. Keep portions in check.

• Skip the sweet dressings. Some pasta salads use sugar or honey mustard dressing. Don’t. Stick with creamy or oil-based dressings.

• Double the protein. Add diced chicken or ham and make it a meal.

• Batch prep. Make a double batch and store it in the fridge. It lasts 3–4 days and actually gets better as the flavors blend.

Variations to Try

One of the best parts about pasta salad is you can switch it up depending on mood or what’s in your fridge. Some fun ideas:

• Italian Style: Swap cheddar for mozzarella, use salami instead of bacon, add pepperoni, and toss in banana peppers.

• Greek Style: Use feta cheese, kalamata olives, cucumber, and a drizzle of lemon juice.

• Southwest Style: Add grilled chicken, shredded cheddar, diced green chiles, and a sprinkle of chili powder.

• Breakfast Style: Hear me out—use hard-boiled eggs, bacon, and cheddar. Basically like an egg salad but with pasta.

A Quick Story

The first time I made this salad, I took it to a family cookout. My uncle—who refuses to eat anything “healthy”—went back for thirds. He even asked me for the recipe. When I told him it was keto, he paused mid-bite and just stared at me. Then he shrugged and said, “Well, I don’t care what you call it, it’s good.” That’s when I knew this was a keeper.

Food should feel like comfort, not like a punishment. And keto shouldn’t mean sitting in a corner chewing on lettuce while everyone else has pasta salad. Recipes like this one let you stay in the mix, still eat with your people, and still stay on track.

Conclusion

Keto bow tie pasta salad is proof you don’t have to miss out on the classics. It’s easy, it’s versatile, and it keeps you full without loading you with carbs. Plus, it’s the kind of recipe that gets better the next day, so leftovers are actually something to look forward to.

If you’ve been craving that creamy, cold pasta salad that shows up at every summer cookout, give this a try. You’ll be surprised how close it tastes to the original—and how fast it disappears off the table.

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