This easy high protein pasta salad is a tasty mix of pasta, veggies, and protein-rich ingredients like chickpeas or chicken. It’s fresh, colorful, and perfect for a quick meal!
I love making this salad for lunch because it’s super filling and keeps well. Plus, I can throw in whatever veggies I have on hand—it’s a clean-out-the-fridge hero! 🥗
Key Ingredients & Substitutions
Rotini Pasta: This pasta shape holds onto dressings well! If you don’t have rotini, any short pasta like penne or farfalle will work too. Whole wheat or gluten-free pasta can also be a great swap for added nutrients.
Cherry Tomatoes: For a sweet burst of flavor, cherry tomatoes are perfect. You can substitute diced regular tomatoes if needed, but the cherry variety adds a nice pop to each bite.
Broccoli: Fresh broccoli adds crunch and nutrition. If you prefer, you could use cauliflower or even spinach for a different taste and texture.
Feta Cheese: Feta brings a salty and tangy flavor. If you’re looking for a dairy-free option, try using crumbled tofu or a vegan feta cheese for a similar taste.
Chickpeas: They’re great for protein! If you’re not a chickpea fan, white beans or grilled chicken are excellent substitutes to keep the protein content high.
How Can I Make Sure My Pasta Salad Stays Fresh?
To keep your pasta salad fresh and tasty, focus on the cooking and storage techniques:
- Cook the pasta until al dente—this means it should be firm to the bite. Overcooked pasta can become mushy when mixed with dressing.
- Rinse the pasta in cold water immediately after cooking. This halts the cooking process and keeps the pasta from sticking together.
- Chill the salad after mixing it. Refrigeration allows flavors to blend nicely, but be sure to toss it before serving again to refresh the ingredients.
Enjoy your vibrant and protein-packed pasta salad! It’s a fantastic option for meal prep or as a side dish at gatherings. 🍽️
Easy High Protein Pasta Salad
Ingredients You’ll Need:
Pasta and Veggies:
- 8 oz rotini pasta (or any short pasta)
- 1 cup cherry tomatoes, halved
- 1 cup broccoli florets, finely chopped
- 1 cup cucumber, diced
- 1/2 cup red bell pepper, diced
- 1/3 cup black olives, sliced
- 1/4 cup red onion, finely chopped
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1 (15 oz) can chickpeas, drained and rinsed (optional for extra protein)
For the Dressing:
- 1/3 cup olive oil
- 3 tbsp red wine vinegar
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 garlic clove, minced
- 1 tsp dried oregano
- Salt and pepper, to taste
How Much Time Will You Need?
This recipe takes about 15 minutes to prepare and an additional 30 minutes to chill. So, you’re looking at around 45 minutes total. Perfect for a quick meal prep or a delightful side dish for gatherings!
Step-by-Step Instructions:
1. Cook the Pasta:
Bring a large pot of salted water to a boil and cook the rotini according to the package instructions until al dente—this usually takes about 7-10 minutes. Once cooked, drain the pasta and rinse it under cold water to stop the cooking process. Set aside to cool.
2. Prepare the Veggies:
While the pasta is cooking, grab your veggies! Halve the cherry tomatoes, finely chop the broccoli florets, and dice the cucumber and red bell pepper. Slice the black olives and finely chop the red onion and parsley. You can chop the veggies to your liking, so feel free to get creative!
3. Make the Dressing:
In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, oregano, salt, and pepper. This dressing is what brings all the flavors together, so be sure to mix it well!
4. Combine Everything:
In a large bowl, add the cooled pasta and all the prepared vegetables. If you’re using chickpeas, add them now, along with the crumbled feta cheese and chopped parsley. Pour the dressing over the salad.
5. Toss It Up:
Gently toss everything together until all the ingredients are well coated with the dressing. It’s important to be gentle so you don’t mash any of the veggies!
6. Chill Before Serving:
Cover the bowl with plastic wrap or a lid, and refrigerate the salad for at least 30 minutes. This chilling time allows the flavors to meld beautifully. When you’re ready to serve, give it another toss to refresh the ingredients, and it’s all set!
This pasta salad is not only vibrant and colorful, but it’s also packed with protein from the chickpeas and feta cheese. Enjoy it as a filling lunch or a healthy side at your next get-together! 🌱🍝
FAQ for Easy High Protein Pasta Salad
Can I Use Whole Wheat or Gluten-Free Pasta?
Absolutely! Whole wheat pasta is a great way to add fiber, and gluten-free pasta works perfectly too. Choose any short pasta shape that you enjoy!
How Can I Make This Salad Vegan?
You can easily make this salad vegan by omitting the feta cheese or substituting it with a vegan feta alternative. The salad will still be flavorful with all the fresh veggies and chickpeas!
What Should I Do If I Want to Add More Protein?
You can add grilled chicken, turkey, or more chickpeas to increase the protein content. Tofu or edamame are also excellent plant-based options to consider!
How Long Will Leftovers Last?
Leftovers can be stored in an airtight container in the fridge for up to 3 days. Just give it a good stir before serving, as the ingredients may settle.
