This tasty high-protein pasta salad is a smart choice for lunch or dinner! It’s filled with colorful veggies, hearty pasta, and protein-packed ingredients like chicken or beans.
I love how quick and simple this salad is to whip up. Just toss everything together and you’ve got a filling meal that’s both healthy and delicious. Perfect for busy days!
Key Ingredients & Substitutions
Rotini Pasta: I like using rotini because its twists hold onto the dressing and flavors well. If you’re looking for a gluten-free option, feel free to swap in gluten-free pasta.
Cherry Tomatoes: These little gems add a burst of flavor. If you don’t have them, diced regular tomatoes work too, or even sun-dried tomatoes for a different twist.
Broccoli: Fresh broccoli adds crunch and nutrition. You can also use cauliflower or even spinach for a softer texture.
Cucumber: I prefer a fresh English cucumber since it’s less seedy. Regular cucumbers work too, or you could even try bell pepper for extra color.
Feta Cheese: Feta gives the salad a tangy kick. If you’re dairy-free, try using a plant-based cheese or omit it entirely.
Chicken Breast: Adding cooked chicken boosts protein. Rotisserie chicken is a great shortcut. If you prefer plant-based, stick with chickpeas for protein.
How Do I Make Sure The Dressing Is Well Combined?
The dressing is key to a flavorful pasta salad! Here’s how to make sure it’s perfectly blended:
- Whisk the dressing ingredients in a small bowl or jar. This ensures they mix well together.
- Taste the dressing before adding it to your salad and adjust the salt and pepper as needed. You want it to be flavorful on its own!
- Once you pour it over the salad, toss everything well. Use a spatula to scoop and flip the ingredients, ensuring every piece is coated.
Refrigerate the salad before serving to allow the flavors to come together, making each bite delicious. Enjoy your cooking!
Easy High Protein Pasta Salad
Ingredients You’ll Need:
For the Salad:
- 8 oz rotini pasta (or any spiral pasta)
- 1 cup cherry tomatoes, halved
- 1 cup broccoli florets, chopped into small pieces
- 1 cup cucumber, diced
- 1/2 cup red bell pepper, diced
- 1/2 cup black olives, sliced
- 1/4 cup red onion, finely chopped
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1 cup cooked chicken breast, diced (optional for extra protein)
- 1 can (15 oz) chickpeas, drained and rinsed (optional plant protein alternative)
For the Dressing:
- 1/4 cup olive oil
- 3 tbsp red wine vinegar
- 1 clove garlic, minced
- 1 tsp dried oregano
- 1 tsp Dijon mustard
- Salt and pepper to taste
How Much Time Will You Need?
This dish takes about 15 minutes to prep and 30 minutes to chill in the fridge, making it a quick and convenient meal option. In total, you’re looking at about 45 minutes from start to finish!
Step-by-Step Instructions:
1. Cook the Pasta:
Begin by cooking the rotini pasta according to the instructions on the package. Aim for al dente! Once done, drain the pasta and rinse it under cold water to stop the cooking process. Set it aside to cool completely.
2. Mix the Vegetables:
In a large mixing bowl, combine the cooled pasta with the cherry tomatoes, broccoli florets, diced cucumber, red bell pepper, black olives, red onion, parsley, and feta cheese. This combination of fresh ingredients gives the pasta salad a bright and colorful look!
3. Add the Protein:
If you’re using chicken or chickpeas, add them to the bowl now. The chicken provides a great protein boost, while the chickpeas are a fantastic plant-based option. Mix them gently with the other ingredients.
4. Prepare the Dressing:
In a small bowl or jar, whisk together the olive oil, red wine vinegar, minced garlic, dried oregano, Dijon mustard, salt, and pepper. This will create a delicious dressing full of flavor!
5. Combine Everything:
Pour the dressing over the pasta salad and toss everything together until it’s well coated. Each bite should be full of flavor!
6. Chill and Serve:
After mixing, taste the salad and adjust any seasoning if needed. Cover the bowl with plastic wrap or a lid and place it in the fridge for at least 30 minutes. This allows the flavors to meld together beautifully.
7. Enjoy!
When you’re ready to serve, give the salad a final light toss. It can be enjoyed chilled or at room temperature. Perfect for lunch, dinner, or even as a potluck dish!
This pasta salad is not only delicious but also packed with protein to keep you full and energetic. Enjoy your meal!
Frequently Asked Questions (FAQ)
Can I Use Whole Wheat Pasta Instead?
Absolutely! Whole wheat pasta is a great option for added fiber and nutrients. Just be sure to cook it according to the package instructions as it may require a different cooking time than regular pasta.
How Long Can I Store Leftovers?
You can store leftovers in an airtight container in the refrigerator for up to 3 days. Just give it a good toss before serving again, as the dressing may settle.
What Can I Substitute for Feta Cheese?
If you’re looking for a substitute for feta cheese, you could use crumbled goat cheese or a dairy-free cheese alternative. If you’re not a fan of cheese at all, feel free to omit it for a lighter salad.
Can This Salad Be Made Gluten-Free?
Yes, you can easily make this salad gluten-free by using gluten-free pasta. Just check the package for cooking times to ensure it’s cooked al dente!
