This Healthy High Protein Pasta Salad is a fun and tasty dish! Made with whole grain pasta, colorful veggies, and protein-packed beans or chicken, it’s good for your body and your taste buds.
I love how quick it is to whip up! Just cook the pasta, toss in your favorite veggies, and sprinkle in some protein. Perfect for lunch or a light dinner, and it tastes even better the next day!
Key Ingredients & Substitutions
Pasta: Whole wheat rotini adds fiber and nutrients. For even more protein, try chickpea pasta. If you’re gluten-free, there’s plenty of gluten-free pasta available now that holds up well in salads.
Veggies: Broccoli, cherry tomatoes, cucumber, and red bell pepper add freshness and crunch. Feel free to swap in your favorite veggies! Consider spinach, snap peas, or even kale for a different texture and flavor.
Feta cheese: Crumbled feta gives a nice salty kick. If you’re dairy-free, try avocado or a dairy-free feta alternative. You can also skip it altogether and add more beans for protein.
Chickpeas: These are my go-to for protein. If you want a change, you could use black beans or kidney beans instead, which work well in salads too!
How Do I Get the Best Flavor with the Dressing?
Getting the dressing just right makes a big difference in your pasta salad’s flavor! Here’s how:
- Always use good-quality olive oil; it really enhances the taste.
- Whisk the dressing ingredients together well; this helps them blend perfectly.
- If you have time, let it sit for a few minutes before pouring it over the salad. This will allow the flavors to merge.
- Adjust the seasoning—don’t hesitate to add more salt, pepper, or even a sprinkle of chili flakes if you like heat!
Healthy High Protein Pasta Salad
Ingredients You’ll Need:
Pasta and Vegetables:
- 8 ounces whole wheat rotini pasta (or chickpea pasta for extra protein)
- 1 cup broccoli florets, chopped small
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/2 cup red bell pepper, diced
- 1/3 cup red onion, finely chopped
- 1/3 cup black olives, sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1 (15-ounce) can chickpeas, drained and rinsed (for protein boost)
Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 2 cloves garlic, minced
- 1 teaspoon Dijon mustard
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
How Much Time Will You Need?
This recipe takes about 15 minutes to prepare, plus 30 minutes to chill in the fridge. It’s a quick and easy way to put together a delicious and nutritious meal!
Step-by-Step Instructions:
1. Cook the Pasta:
In a large pot, cook the whole wheat rotini pasta according to the package directions until it’s al dente (cooked but still firm). Once done, drain the pasta and rinse it under cold water. This stops the cooking process and cools the pasta down. Set it aside to finish cooling.
2. Mix in the Fresh Ingredients:
In a large mixing bowl, add the cooled pasta along with the chopped broccoli, halved cherry tomatoes, diced cucumber, diced red bell pepper, finely chopped red onion, sliced black olives, drained chickpeas, crumbled feta cheese, and chopped fresh parsley. This colorful mixture is what makes the salad not just nutritious but also fun to eat!
3. Prepare the Dressing:
In a small bowl or a jar with a lid, whisk together the extra virgin olive oil, red wine vinegar, lemon juice, minced garlic, Dijon mustard, dried oregano, salt, and black pepper. Mix well until all ingredients are combined and you have a lovely, flavorful dressing.
4. Combine Everything:
Pour the dressing over the pasta and veggie mixture in the big bowl. Toss everything gently to make sure all the ingredients are coated evenly with the dressing. This is where your salad comes together!
5. Chill and Serve:
Cover the salad and refrigerate for at least 30 minutes. This chilling time allows the flavors to meld and develop, making the salad even tastier. Before serving, give the salad a final toss.
6. Enjoy!
Serve the salad chilled or at room temperature, and enjoy this healthy, hearty dish that’s packed with protein and vibrant flavors!
This pasta salad is colorful, packed with veggies, and enriched with protein from chickpeas and feta cheese, making it a healthy and satisfying meal or side dish!
FAQ for Healthy High Protein Pasta Salad
Can I Use Different Types of Pasta?
Absolutely! While whole wheat rotini is a great choice, you can also use chickpea pasta for an extra protein boost or any other pasta you prefer, such as gluten-free varieties. Just remember to adjust cooking times according to the type of pasta you choose!
How Long Can I Store Leftover Pasta Salad?
Leftover pasta salad can be stored in an airtight container in the refrigerator for up to 3 days. The flavors will continue to develop over time, making it even tastier on the second or third day!
Can I Make This Salad in Advance?
Yes, this pasta salad is perfect for preparing ahead of time! You can make it a day in advance and store it in the fridge. Just give it a good toss before serving to refresh the ingredients.
What Other Add-Ins Can I Use?
Feel free to get creative! You can add in other vegetables like spinach, zucchini, or carrots, or use different proteins like diced chicken or tofu. Nuts or seeds such as sunflower seeds or pine nuts can also add a nice crunch!
