This High Protein Pasta Salad is a colorful dish filled with your favorite pasta, fresh veggies, and protein-rich ingredients like beans or chicken. It’s both tasty and filling!
I love making this salad when I’m in a hurry; it’s quick to whip up and perfect for lunch. Plus, it makes great leftovers, so you can keep enjoying it all week! 🥗
Key Ingredients & Substitutions
Pasta: I recommend rotini or fusilli for their fun shapes that hold the dressing nicely. However, you can use whole wheat pasta for extra fiber or gluten-free pasta if you have dietary restrictions.
Chickpeas: These are great for protein. You can swap them with black beans or kidney beans if you prefer, but chickpeas add a creamy texture that I really enjoy.
Cherry Tomatoes: They provide sweetness and a pop of color. If they’re out of season, feel free to use regular diced tomatoes or roasted red peppers instead.
Broccoli: Blanched broccoli adds crunch and nutrition. If you’re not a fan, try steamed cauliflower or snap peas instead.
Feta Cheese: While tasty, it’s optional. Try using goat cheese or even skipping cheese for a dairy-free version. I enjoy the salty flavor feta brings, but find what works for you!
How Do I Ensure My Pasta is Cooked Perfectly?
Cooking pasta right is key to prevent a mushy salad! Follow these steps:
- Boil water in a large pot with a pinch of salt. This enhances flavor.
- Add pasta and cook according to package instructions, usually around 8-10 minutes.
- Check for al dente by tasting. It should be firm to the bite but not hard.
- Once done, drain and rinse with cold water to stop cooking and cool it down.
This process keeps your pasta from becoming mushy when mixed with other fresh ingredients!
How to Make High Protein Pasta Salad
Ingredients You’ll Need:
Pasta and Veggies:
- 8 oz rotini or fusilli pasta
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 cup broccoli florets, blanched
- 1/2 cup black olives, sliced
- 1/4 cup red onion, finely chopped
- 1/2 cup feta cheese, crumbled (optional)
- 1/4 cup fresh parsley, chopped
Dressing:
- 1/4 cup olive oil
- 2 tbsp lemon juice
- 1 tsp garlic powder
- Salt and pepper to taste
How Much Time Will You Need?
This delicious and healthy pasta salad will take you about 20 minutes to prepare and then an additional 30 minutes to chill in the refrigerator. So, in total, you’re looking at about 50 minutes from start to finish. Perfect for a refreshing meal!
Step-by-Step Instructions:
1. Cook the Pasta:
Begin by cooking the pasta according to the package instructions until it’s al dente, which means it should still have a little bite to it. Once it’s cooked, drain the pasta and rinse it under cold water. This helps stop the cooking process and cools it down. Set the pasta aside to let it cool completely.
2. Mix the Salad Ingredients:
In a large mixing bowl, combine the cooled pasta with the chickpeas, cherry tomatoes, cucumber, blanched broccoli florets, black olives, red onion, and feta cheese if you’re using it. Gently mix everything together so that all the ingredients are evenly distributed.
3. Prepare the Dressing:
In a small bowl, whisk together the olive oil, lemon juice, garlic powder, and a pinch of salt and pepper. This simple dressing adds great flavor to your pasta salad.
4. Combine Everything:
Pour the dressing over the pasta salad mixture and toss gently to coat all the ingredients. You want everything to be well mixed but be careful not to mash the tomatoes or chickpeas.
5. Add the Finishing Touch:
Sprinkle the chopped fresh parsley on top of the pasta salad and give it another gentle toss so the parsley is evenly mixed in.
6. Chill Before Serving:
Cover the salad with plastic wrap or transfer it to a sealed container and refrigerate for at least 30 minutes. This will give the flavors a chance to meld beautifully.
7. Serve and Enjoy!
When you’re ready to serve, you can enjoy your high protein pasta salad chilled or at room temperature. It’s a great dish to share or enjoy any time of the day!
Can I Use Gluten-Free Pasta?
Absolutely! You can substitute regular pasta with gluten-free alternatives, such as chickpea or lentil pasta. Just make sure to follow the package instructions for cooking time, as gluten-free pasta may require different cooking times.
What Can I Substitute for Feta Cheese?
If you’re not a fan of feta cheese or need a dairy-free option, try using crumbled tofu or vegan feta instead. You can also skip the cheese altogether and add extra nutritional yeast for a cheesy flavor without dairy!
How to Store Leftovers
Store any leftover pasta salad in an airtight container in the fridge for up to 3 days. Just give it a good stir before serving, as some ingredients may settle. If it looks a bit dry, add a splash of olive oil or lemon juice to refresh it.
Can I Add More Vegetables?
Definitely! Feel free to add other vegetables like bell peppers, carrots, or spinach based on your preference. Just make sure to chop them into bite-sized pieces for easy mixing and serving.
