This Easy High Protein Pasta Salad is a tasty and filling dish. Packed with protein from beans and cheese, it’s colorful with veggies and super simple to make!
Key Ingredients & Substitutions
Rotini Pasta: I love using rotini because its twists hold the dressing well. You can swap it for any short pasta like fusilli, penne, or even whole wheat pasta for more fiber.
Chickpeas: They add a nice protein boost and make the salad filling. If you’re not a fan, try black beans or kidney beans instead. Both work well in this mix!
Veggies: This recipe is super flexible! Feel free to add or substitute with bell peppers, corn, or zucchini. Use whichever vegetables you have on hand—they’ll all taste great.
Feta Cheese: Feta brings a nice salty flavor. For a dairy-free option, try using crumbled tofu or leave it out altogether. Nutritional yeast could also add a cheesy flavor!
How Do I Make Sure My Pasta Salad Holds Its Flavor?
The trick to a flavorful pasta salad starts with properly cooking and cooling your pasta. Cook it just until al dente, as overcooking can lead to mushiness. Once drained, rinse the pasta with cold water to stop the cooking process and prevent sticking.
- Mix your dressing before adding it to the salad. This ensures an even coating.
- Let the salad chill in the fridge for at least 30 minutes. This helps the flavors meld beautifully.
Lastly, if you’re serving later, you might want to add a splash of dressing just before serving to refresh the flavors!
Easy High Protein Pasta Salad
Ingredients You’ll Need:
For the Salad:
- 8 ounces rotini pasta (or other short pasta)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 cup broccoli florets, chopped finely
- 1/2 cup red bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1/2 cup black olives, sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1 can (15 oz) chickpeas, drained and rinsed (for protein boost)
For the Dressing:
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- 1 garlic clove, minced
- Salt and black pepper, to taste
Time Needed:
This Easy High Protein Pasta Salad takes about 15 minutes to prepare and 30 minutes to chill. So, you’ll have a delicious and nutritious dish ready in about 45 minutes!
Step-by-Step Instructions:
1. Cook the Pasta:
Start by cooking the rotini pasta according to the package directions until it’s al dente. Once cooked, drain the pasta and rinse it under cold water to stop the cooking process. Set it aside to cool completely.
2. Combine the Veggies:
In a large mixing bowl, combine the cooled pasta, cherry tomatoes, diced cucumber, finely chopped broccoli, diced red bell pepper, finely chopped red onion, sliced black olives, drained chickpeas, and fresh parsley. Give it a gentle mix to combine all the vegetables and pasta together.
3. Make the Dressing:
In a small bowl or jar, whisk together the olive oil, red wine vinegar, Dijon mustard, honey (or maple syrup), minced garlic, and a pinch of salt and black pepper. Mix well until everything is nicely blended.
4. Toss Everything Together:
Pour the dressing over the pasta and vegetable mixture. Toss gently to ensure everything gets well coated with the dressing. Be careful not to mash the vegetables!
5. Add Feta Cheese:
Sprinkle the crumbled feta cheese over the top of the salad and fold it in gently. This will add a creamy and delicious flavor.
6. Chill and Serve:
Cover the bowl and refrigerate the pasta salad for at least 30 minutes. This chilling time helps the flavors meld beautifully. You can serve it chilled or at room temperature.
7. Enjoy!
Dig in and enjoy your colorful, protein-packed pasta salad! It’s perfect for lunches, picnics, and potlucks!
Frequently Asked Questions (FAQ)
Can I Use Whole Wheat Pasta Instead?
Absolutely! Whole wheat pasta is a great option for added fiber and nutrients. It might have a slightly different texture, but it will work perfectly in this salad.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. Just be aware that the pasta might absorb some of the dressing, so you can add a splash more before serving to freshen it up!
Can I Make This Salad Vegan?
Yes! To make this pasta salad vegan, simply omit the feta cheese or substitute it with a plant-based cheese. The chickpeas provide plenty of protein, so you’ll still have a filling meal.
What Other Veggies Can I Add?
This salad is super customizable! You can add vegetables like corn, zucchini, spinach, or even roasted red peppers. Feel free to use whatever you have on hand to create your perfect mix!
