This High Protein Pasta Salad is a tasty way to fuel your day! Made with whole grain pasta, colorful veggies, and tasty protein like chicken or beans, it’s both filling and healthy.
I love making this salad for lunch! It’s easy to whip up, and I can enjoy it cold. Perfect for those busy days when I need a quick bite. Plus, it keeps well in the fridge! 😊
Key Ingredients & Substitutions
Rotini Pasta: This shape is fantastic for holding onto dressing and flavors! You can swap it for any pasta you have on hand, like penne or fusilli. If you’re looking for lower carbs, try using whole wheat or chickpea pasta instead.
Chickpeas: They provide protein and fiber. If you need a substitute, consider black beans or kidney beans, as they also add great texture and nutrition. Lentils can be a great choice too!
Cherry Tomatoes: These are sweet and pop when you bite into them. If not available, any diced tomato works well, or try sun-dried tomatoes for a different flavor.
Feta Cheese: It adds a tangy taste and extra protein. If you’d like a non-dairy option, use avocado for creaminess or skip it altogether.
Broccoli: Fresh broccoli is crunchy and colorful. You can substitute it with other greens like spinach, kale, or even bell peppers for different textures and nutrients.
How Do You Keep Pasta Salad from Getting Soggy?
A common issue with pasta salads is that they can become watery or soggy. Here are some tips to keep it fresh:
- Rinse the cooked pasta under cold water to stop the cooking process and cool it down. This also prevents stickiness.
- Add dressing just before serving to keep everything crisp. If made ahead, store the dressing separately.
- Be sure to use sturdy vegetables. Cucumbers and bell peppers hold up well, whereas softer veggies may turn mushy.
- If including feta or other cheeses, add them just before serving to maintain their texture.
How to Make High Protein Pasta Salad
Ingredients You’ll Need:
For the Salad:
- 2 cups rotini pasta
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 cup black olives, sliced
- 1 cup broccoli florets
- 1/4 cup red onion, diced
- 1/2 cup feta cheese, crumbled (optional for extra protein)
- 1/4 cup fresh parsley, chopped
For the Dressing:
- 1/4 cup olive oil
- 3 tbsp red wine vinegar
- 1 tsp dried oregano
- Salt and pepper to taste
How Much Time Will You Need?
This delicious salad requires around 15 minutes of prep time and about 10 minutes for cooking the pasta. If you’re refrigerating it to let the flavors meld, add another 30 minutes, making the total estimated time about 55 minutes.
Step-by-Step Instructions:
1. Cook the Pasta:
Start by cooking the rotini pasta according to the package instructions. Once it’s cooked, drain the pasta and rinse it under cold water to cool it down. Set it aside while you prepare the rest of the salad.
2. Prepare the Veggies:
In a large mixing bowl, combine the chickpeas, halved cherry tomatoes, diced cucumber, sliced black olives, broccoli florets, diced red onion, and chopped parsley. This colorful mix will be the base of your salad!
3. Combine Pasta and Veggies:
Now, add the cooled rotini pasta to the bowl with all the veggies. Gently stir everything together until the pasta and vegetables are mixed well.
4. Make the Dressing:
In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper. This tasty dressing will bring all the flavors together!
5. Toss the Salad:
Pour your dressing over the pasta salad. Toss everything gently until all the ingredients are evenly coated with the dressing. Yum!
6. Add Optional Feta:
If you’re using feta cheese, sprinkle it over the top of the salad and mix it in lightly. This will add a nice creamy touch.
7. Serve or Chill:
Now you can serve your high protein pasta salad immediately, or for deeper flavors, refrigerate it for about 30 minutes before serving. Enjoy this healthy and satisfying dish!
Can I Use Gluten-Free Pasta?
Absolutely! Gluten-free pasta is a great substitute for rotini. Just be sure to follow the cooking instructions on the package, as gluten-free pasta can sometimes require different cooking times. After cooking, rinse it under cold water to stop the cooking process.
What Other Vegetables Can I Add?
Feel free to get creative! You can add bell peppers, spinach, or even carrots for a splash of color and additional nutrients. Just chop them into bite-sized pieces, and they’ll blend beautifully with the other ingredients.
How to Store Leftovers
Store any leftover pasta salad in an airtight container in the fridge for up to 3 days. The flavors will continue to meld, making it even tastier. If the pasta absorbs too much dressing, you can easily add a splash of olive oil or vinegar before serving again.
Can I Make This Salad Vegan?
Yes, you can! Simply omit the feta cheese or substitute it with a vegan cheese option or nutritional yeast for some cheesy flavor without the dairy. This will keep your salad high in protein while remaining vegan-friendly!
