This High Protein Pasta Salad is a colorful and tasty dish packed with goodness! It’s loaded with protein-rich ingredients like beans, chicken, or chickpeas and mixed with fresh veggies.
Perfect for lunch or a light dinner, this salad is super easy to make. I like to prepare a big batch, so I always have a healthy option on hand. Who doesn’t love a dish that’s both yummy and good for you?
Key Ingredients & Substitutions
Rotini Pasta: This curly pasta shape holds onto the dressing and ingredients nicely. If you prefer a different type, feel free to swap with penne, fusilli, or even whole grain pasta for added fiber. Gluten-free pasta works too!
Chicken Breast: Cooked chicken is a great source of protein. For a vegetarian version, chickpeas are a fantastic substitute—they also add a nice texture! Alternatively, you can use tofu or tempeh if you want another protein-rich option.
Cherry Tomatoes: These bring a juicy sweetness to the salad. If you can’t find them, diced regular tomatoes work well. Canned tomatoes would work too, but make sure to drain them well to avoid excess moisture.
Broccoli: Blanched broccoli adds a lovely crunch and lots of nutrients. You can easily swap it with other veggies like bell peppers, snap peas, or spinach for a different flavor and texture.
Feta Cheese: Feta adds a tangy twist. If you’re avoiding dairy, consider using vegan feta or nutritional yeast for cheesy flavor without the cheese. Solarized seeds or nuts could add even more nutrition to the salad!
How Do I Make Sure My Pasta Salad is Well-Mixed and Tasty?
To get a tasty pasta salad, proper mixing and letting it sit are key. Start by cooking the pasta al dente, so it holds up well with all the ingredients and doesn’t turn mushy later.
- After cooking, rinse the pasta in cold water to stop the cooking process and cool it down.
- When combining the ingredients, toss gently. You want everything to mix without crushing the tomatoes or breaking the pasta.
- Make the dressing separate, then pour it over the salad. This helps ensure every bite is flavorful. Don’t forget to let it chill for at least 30 minutes; this allows the flavors to blend beautifully!
How to Make High Protein Pasta Salad
Ingredients You’ll Need:
Pasta and Vegetables:
- 8 oz rotini pasta (or any pasta of choice)
- 1 cup cooked chicken breast, diced (or chickpeas for a vegetarian option)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 cup black olives, sliced
- 1 cup broccoli florets, blanched
- 1/4 cup red onion, finely chopped
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup fresh parsley, chopped
Dressing Ingredients:
- 1/4 cup olive oil
- 2 tbsp red wine vinegar
- 1 tsp garlic powder
- 1 tsp dried oregano
- Salt and pepper to taste
How Much Time Will You Need?
This delicious high protein pasta salad takes about 15 minutes to prepare and an additional 30 minutes to chill in the refrigerator. So, all in all, you’re looking at around 45 minutes from start to finish—perfect for a quick and healthy meal!
Step-by-Step Instructions:
1. Cook the Pasta:
Start by bringing a large pot of water to a boil. Cook the rotini pasta according to the package instructions until al dente. Once cooked, drain the pasta and rinse it under cold water to stop the cooking process and cool it down.
2. Combine the Ingredients:
In a big mixing bowl, toss together the cooled pasta, diced chicken (or chickpeas if you’re going vegetarian), halved cherry tomatoes, diced cucumber, sliced black olives, blanched broccoli florets, finely chopped red onion, and crumbled feta cheese if you’re using it. Stir everything gently to get it nicely mixed.
3. Make the Dressing:
In a separate small bowl, whisk together the olive oil, red wine vinegar, garlic powder, dried oregano, salt, and pepper until everything is well combined. This dressing will give your pasta salad a fresh kick!
4. Dress the Salad:
Pour the dressing over your pasta salad and toss gently again until all the ingredients are evenly coated in that tasty dressing. Don’t worry if it gets a bit messy; that just means more flavor!
5. Add Fresh Herbs and Chill:
Sprinkle the chopped parsley on top and mix lightly to combine. Now, cover the mixing bowl with plastic wrap or transfer the salad to a serving dish and refrigerate for at least 30 minutes. This chilling time allows all the yummy flavors to meld together.
6. Serve and Enjoy:
After chilling, grab your chilled pasta salad from the fridge and it’s ready to serve! Enjoy it as a healthy lunch, dinner, or a side dish at your next gathering. Yum!
Can I Use Gluten-Free Pasta for This Recipe?
Absolutely! You can substitute regular pasta with gluten-free rotini or any gluten-free pasta of your choice. Just make sure to follow the package instructions for cooking times, as gluten-free pasta may require different cooking times than regular pasta.
How to Make This Recipe Vegan?
To make this salad vegan, simply replace the chicken with chickpeas (which you’ve already noted!), and omit the feta cheese or use a dairy-free feta alternative. The rest of the ingredients are naturally vegan-friendly!
How Long Does This Pasta Salad Last in the Fridge?
This pasta salad can last in the fridge for up to 3 days when stored in an airtight container. However, for the best flavor and texture, it’s recommended to consume it within 2 days. If you have leftovers, you might want to add a splash of olive oil or vinegar before serving to freshen it up!
Can I Freeze This Pasta Salad?
It’s best not to freeze pasta salad, as the texture of the pasta and vegetables can change after thawing. Instead, consider making smaller portions to enjoy fresh or prepare the individual components ahead of time (like the chopped veggies and dressing) so you can assemble it quickly when you’re ready to eat!
