This Easy High Protein Pasta Salad is bright, colorful, and super tasty! Packed with protein-rich ingredients like chickpeas and feta cheese, it makes a great meal or snack.
Key Ingredients & Substitutions
Rotini Pasta: This type of pasta is great for holding onto all the tasty dressing! If you’re gluten-free, use chickpea pasta or quinoa pasta instead. Both work nicely and keep the protein high.
Chickpeas: Packed with protein and fiber, they really boost this salad. If you have a legume allergy, you can swap them for diced grilled chicken or tofu for a different protein source.
Feta Cheese: Feta gives a delightful creaminess and tang. If you’re dairy-free, consider using tofu feta or nutritional yeast mixed with a little lemon juice for flavor.
Veggies: Feel free to mix and match the veggies. Bell peppers can be swapped for spinach or snap peas. Zucchini or carrots add a fresh crunch as well.
How Do I Cook Pasta Perfectly?
Cooking pasta just right is key to a great salad. Here’s how:
- Always cook pasta in a pot of salted water to enhance its flavor.
- Follow the package instructions for time, but test it a minute early. You want it al dente, not mushy.
- Once done, drain it and immediately rinse under cold water. This stops the cooking process and cools it down for the salad!
Enjoy making this delightful pasta salad that’s packed with protein and flavor! It’s so easy to customize with your favorite ingredients.
Easy High Protein Pasta Salad
Ingredients You’ll Need:
- 8 oz (about 2 cups) rotini pasta (or your favorite short pasta)
- 1 cup cherry tomatoes, halved
- 1 cup broccoli florets, chopped small
- 1 medium cucumber, diced
- 1 red bell pepper, diced
- 1/2 cup black olives, sliced
- 1/4 cup red onion, finely chopped
- 1/2 cup feta cheese, crumbled (for protein and flavor)
- 1 cup cooked chickpeas (rinsed if canned) – adds additional protein
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 3 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- 1 garlic clove, minced
- Salt and black pepper, to taste
How Much Time Will You Need?
This pasta salad takes about 15 minutes to prepare and at least 30 minutes to chill in the refrigerator, allowing the flavors to blend perfectly. So, you can whip it up quickly and enjoy later!
Step-by-Step Instructions:
1. Cook the Pasta:
Begin by boiling a pot of salted water. Once it’s bubbling, add the rotini pasta and cook according to the package instructions until it’s al dente. This usually takes about 8-10 minutes. Once done, drain the pasta and give it a quick rinse under cold water to stop the cooking. Set it aside to cool.
2. Mix the Veggies and Protein:
In a large mixing bowl, combine the cooled pasta with the cherry tomatoes, chopped broccoli, diced cucumber, diced red bell pepper, black olives, finely chopped red onion, chickpeas, crumbled feta cheese, and fresh parsley. These colorful ingredients make the salad vibrant and nutritious!
3. Whisk the Dressing:
In a separate small bowl, whisk together the olive oil, red wine vinegar, lemon juice, dried oregano, minced garlic, salt, and black pepper. This dressing will add a zesty flavor to your salad, so mix it well until it’s smooth and emulsified.
4. Combine and Toss:
Pour the dressing over the pasta and vegetable mixture. Toss everything together gently to ensure each bite is coated with the delicious dressing.
5. Taste and Adjust:
Give your salad a taste! If you feel it needs more seasoning, add a little extra salt, pepper, or lemon juice to suit your taste.
6. Chill the Salad:
Cover the bowl with a lid or plastic wrap and refrigerate the salad for at least 30 minutes. This allows the flavors to meld beautifully and makes it extra refreshing!
7. Serve and Enjoy:
When ready to serve, take the salad out of the fridge. You can enjoy it chilled or at room temperature! It’s perfect for lunch, snacks, or as a side dish for any meal.
Enjoy this vibrant, colorful, and nutrient-packed pasta salad that’s so simple to prepare and perfect for lunches, picnics, or meal prep!
FAQ for Easy High Protein Pasta Salad
Can I Use Any Type of Pasta?
Absolutely! While rotini works great for holding the dressing, you can substitute it with any short pasta like penne, fusilli, or even whole wheat pasta for added fiber.
Can I Prep This Salad in Advance?
Yes! This pasta salad is perfect for meal prep. You can make it up to 2 days ahead and store it in the fridge. The flavors will actually improve as they meld in the fridge!
How Should I Store Leftovers?
Store any leftover salad in an airtight container in the fridge for up to 3 days. If you find the pasta has absorbed some dressing, feel free to drizzle a bit more olive oil or vinegar before serving to refresh it.
What Can I Substitute for Chickpeas?
If you’re not a fan of chickpeas or need a different protein source, you can substitute them with diced grilled chicken, canned tuna, or even tofu for a vegetarian option. Just ensure it’s cooked if using meat!
