This High Protein Pasta Salad is both tasty and filling! Packed with colorful veggies and protein-rich beans or chicken, it’s perfect for a quick meal or snack.
I love making this salad for lunch; it keeps me full and energized! Plus, it’s so easy to mix and match ingredients based on what I have at home—perfect for a clean-out-the-fridge day!
Key Ingredients & Substitutions
Pasta: I recommend rotini for its cute spirals that hold dressing well. If you want a different look or texture, try farfalle or whole wheat pasta for added fiber. Gluten-free options are available too!
Chicken: Diced chicken provides protein, but if you’re vegetarian, chickpeas are a great substitute! They’re packed with protein and will complement the flavors beautifully.
Vegetables: Cherry tomatoes and cucumber add freshness. You can mix in bell peppers or snapped green beans if you prefer them or have them on hand.
Cheese: Feta adds a nice salty bite, but you can swap it for mozzarella or a dairy-free cheese if you need to keep it vegan.
Olive Oil and Vinegar: Use extra virgin olive oil for the best flavor. If red wine vinegar isn’t available, white vinegar or lemon juice can work as a tangy alternative.
How Do I Ensure My Pasta Is Perfectly Cooked and Cooled?
Cooking pasta correctly is key to avoiding a mushy salad. Always cook it until it’s al dente, which means it should have a slight bite when you chew. This texture holds up when mixed with other ingredients.
- Follow package directions for cooking time, but check a minute early.
- Once cooked, drain the pasta and rinse it under cold water. This stops the cooking process.
- Spread it out on a baking sheet for quick cooling, if you have the space.
Chilling the salad helps the flavors mingle, so don’t skip the refrigerator time! Enjoy your pasta salad!
How to Make High Protein Pasta Salad
Ingredients You’ll Need:
For the Salad:
- 8 oz rotini pasta (or any preferred pasta)
- 1 cup cooked chicken breast, diced (or chickpeas for a vegetarian option)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 cup broccoli florets, blanched
- 1/2 cup black olives, sliced
- 1/4 cup red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
For the Dressing:
- 1/4 cup olive oil
- 2 tbsp red wine vinegar
- 1 tsp dried oregano
- Salt and pepper to taste
How Much Time Will You Need?
This delicious high protein pasta salad will take about 15 minutes of prep and cooking time, plus an additional 30 minutes to chill in the refrigerator. In total, you’re looking at around 45 minutes before it’s ready to enjoy!
Step-by-Step Instructions:
1. Cooking the Pasta:
Start by bringing a large pot of salted water to a boil. Add in the rotini pasta and cook according to the package directions until it is al dente, which usually takes about 8-10 minutes. Once cooked, drain the pasta and rinse it under cold water to cool it down. This will help stop the cooking process and keep the pasta from getting mushy!
2. Mixing the Salad Ingredients:
In a large mixing bowl, combine the cooled pasta with the diced chicken (or chickpeas if you’re going vegetarian), cherry tomatoes, diced cucumber, blanched broccoli florets, sliced black olives, finely chopped red onion, crumbled feta cheese, and fresh parsley. Mix everything together gently so that all the ingredients are evenly distributed.
3. Making the Dressing:
In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, and a pinch of salt and pepper. Keep whisking until everything is well combined and smooth. This dressing is going to bring all those lovely flavors together!
4. Combining Everything:
Pour the dressing over your pasta salad and toss gently to make sure all the ingredients are nicely coated. Don’t be too rough; you want everything mixed without breaking your pasta or other ingredients!
5. Chilling and Serving:
Cover the salad and let it chill in the refrigerator for at least 30 minutes. This time allows the flavors to meld beautifully. When you’re ready to serve, give it a little toss and enjoy your high protein pasta salad cold!
Can I Use Gluten-Free Pasta for This Recipe?
Absolutely! You can substitute regular pasta with gluten-free rotini or any other gluten-free pasta you prefer. Just make sure to follow the cooking instructions specific to the gluten-free pasta, as they may vary slightly from traditional pasta.
How Can I Make This Pasta Salad Vegan?
To make this pasta salad vegan, simply replace the chicken with chickpeas or another plant-based protein, omit the feta cheese, and use a vegan alternative or a splash of lemon juice for added flavor. This will keep it delicious and nutritious!
Can I Make This Pasta Salad Ahead of Time?
Yes, this salad is perfect for making ahead! You can prepare it up to 24 hours in advance. Just store it in an airtight container in the fridge, and it’ll be ready to go when you are. Sometimes, the flavors even get better as they sit!
What’s the Best Way to Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. If the pasta salad seems dry after a day in the fridge, simply toss in a bit more olive oil or vinegar before serving to refresh it!
