High Protein Pasta Salad Recipe

Key Ingredients & Substitutions

Pasta: I used rotini, but any pasta works well here! You could try penne, fusilli, or even whole grain pasta if you want a healthier option. Gluten-free pasta is also a great substitute if you need to avoid gluten.

Cherry tomatoes: These add a juicy sweetness. You can substitute them with diced regular tomatoes if needed, or even use roasted red peppers for a different flavor.

Chicken: I love using cooked chicken breast for its protein boost, but chickpeas make a fantastic vegetarian alternative. You can also use canned beans like kidney or cannellini if you want extra fiber!

Feta cheese: Feta brings a nice tang to the salad. If you’re not a fan, try goat cheese or cubed mozzarella. For a dairy-free version, look for vegan feta alternatives.

Olive oil: It’s perfect for the dressing, but you can swap it for avocado oil or use a flavored oil for an extra kick. Just remember to balance the flavors!

How Do I Cook Pasta Perfectly for Salad?

Cooking pasta properly is key to a great salad. You want it to be al dente, which means it should still have a little bite to it, so it holds up in the dressing and with the veggies.

• Start by bringing a large pot of salted water to boil, then add the pasta.
• Cook according to package instructions, generally about 7-10 minutes, but check a minute or two beforehand.
• Once it’s al dente, drain and rinse it under cold water. This stops the cooking process and cools it for your salad.

Rinsing is essential; it prevents sticking and ensures a nice texture. It’s also helpful to pat it dry after rinsing to remove excess water.

How to Make High Protein Pasta Salad

Ingredients You’ll Need:

Pasta and Vegetables:

• 8 ounces rotini pasta (or any pasta of choice)
• 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

Protein:

• 1 cup cooked, chopped chicken breast (or chickpeas for a vegetarian option)
• 1/2 cup feta cheese, crumbled

For the Dressing:

• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon garlic powder
• Salt and pepper to taste

How Much Time Will You Need?

This delicious high-protein pasta salad will take you about 15 minutes to prep and cook, plus an extra 30 minutes if you want to chill it in the refrigerator. Total time is approximately 45 minutes. Perfect for a quick lunch or dinner!

Step-by-Step Instructions:

1. Cook the Pasta:

Bring a large pot of salted water to a boil. Add the rotini pasta and cook according to the package instructions, usually about 8-10 minutes until it’s al dente (firm to the bite). Once done, drain the pasta and rinse it under cold water to cool it down quickly. This prevents it from cooking any further.

2. Prepare the Vegetables:

While the pasta is cooking, wash and cut the cherry tomatoes in half, dice the cucumber, and blanch the broccoli florets in boiling water for just a couple of minutes until bright green. Then, slice the black olives and finely chop the red onion.

3. Mix It All Together:

In a large mixing bowl, add the cooled pasta, halved cherry tomatoes, diced cucumber, blanched broccoli, sliced black olives, finely chopped red onion, and the cooked chicken (or chickpeas). Toss everything together gently to combine.

4. Add Cheese and Parsley:

Sprinkle the crumbled feta cheese and chopped fresh parsley into the pasta salad mixture. Give it another gentle toss to distribute the cheese and parsley evenly.

5. Whisk the Dressing:

In a separate small bowl, whisk together the olive oil, red wine vinegar, garlic powder, and a pinch of salt and pepper. This dressing will add flavor to the salad!

6. Combine and Serve:

Drizzle the dressing over the pasta salad and toss everything together until well coated. You can serve it right away or let it chill in the refrigerator for at least 30 minutes. This will help the flavors meld beautifully. When ready to eat, enjoy your delicious high protein pasta salad!

Can I Use Whole Wheat Pasta Instead?

Absolutely! Whole wheat pasta is a great alternative that adds more fiber to your salad. Just be sure to cook it a little less than al dente since it will continue to soften after being rinsed.

How Can I Make This Salad Vegan?

To make this salad vegan, simply replace the chicken with chickpeas, and omit the feta cheese or use a plant-based feta alternative. This way, you’ll still enjoy a protein-packed meal!

What’s the Best Way to Store Leftovers?

Store any leftovers in an airtight container in the fridge for up to 3 days. The pasta salad may absorb some of the dressing, so just add a drizzle of olive oil or vinegar when you serve it again for freshness!

Can I Add Other Vegetables?

Definitely! Feel free to customize the salad with your favorite vegetables like bell peppers, carrots, or spinach. Just remember to chop them into bite-sized pieces for easy eating!