This easy high protein pasta salad is perfect for a quick meal or snack! Full of colorful veggies, protein-packed pasta, and a light dressing, it’s tasty and filling.
I love how I can whip it up in just a few minutes. Plus, it’s great for meal prep—just make a big batch and enjoy it all week! Yum!
Key Ingredients & Substitutions
Rotini Pasta: Using high-protein or whole wheat rotini gives a hearty base and boosts nutrition. If you prefer, any pasta shape works well, such as farfalle or fusilli. Gluten-free options like chickpea or lentil pasta are great alternatives.
Greek Yogurt: I love Greek yogurt for its creamy texture and extra protein. For a lighter option, opt for a low-fat version. If you’re dairy-free, try coconut yogurt or a silken tofu blend for a similar creaminess.
Feta Cheese: Feta adds a nice tangy flavor. You can substitute with crumbled goat cheese for a different taste. For a vegan option, use a plant-based feta or skip cheese entirely and add some nutritional yeast for a cheesy vibe.
Vegetables: You can swap in any veggies you have on hand! Bell peppers, zucchini, or peas would work well. Just make sure to include a mix of colors and textures for a vibrant salad.
How Do I Ensure My Pasta Salad is Extra Fresh and Flavorful?
To make sure your pasta salad really shines, focus on a few key things:
- Cook pasta al dente to keep it from getting mushy. Rinse with cold water to stop cooking and cool it down.
- Chop veggies into similar sizes so they mix well and are easy to eat.
- Let the salad chill in the fridge for at least 30 minutes to let flavors meld together. This makes the taste even better!
- Always taste and adjust seasoning! If it seems a bit flat, a squeeze of lemon juice or a sprinkle of salt can work wonders.
Following these tips will ensure your easy high protein pasta salad is not just nutritious but also bursting with flavor. Happy cooking!
Easy High Protein Pasta Salad
Ingredients You’ll Need:
Pasta and Vegetables:
- 8 oz rotini pasta (preferably high-protein or whole wheat)
- 1 cup cherry tomatoes, halved
- 1 cup broccoli florets, chopped small
- 1 cup cucumber, diced
- 1 red bell pepper, diced
- 1/2 cup black olives, sliced
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
Dressing:
- 1/3 cup plain Greek yogurt
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 garlic clove, minced
- 1/2 teaspoon dried oregano
- Salt and pepper, to taste
How Much Time Will You Need?
This recipe takes about 15 minutes for preparation and cooking the pasta, plus at least 30 minutes of chilling time. So all together, you’ll need approximately 45 minutes to enjoy this refreshing salad!
Step-by-Step Instructions:
1. Cook the Pasta:
Start by cooking the rotini pasta according to the package instructions until it is al dente (cooked but still firm to the bite). Once done, drain the pasta and rinse it under cold water. This will cool it down and stop the cooking process. Set the pasta aside.
2. Prepare Your Veggies:
While your pasta is cooking, chop the vegetables. Halve the cherry tomatoes, cut the broccoli into small florets, dice the cucumber and red bell pepper, slice the black olives, and finely chop the red onion and parsley. All these fresh ingredients will add great flavor and crunch to your salad!
3. Mix the Salad:
In a large mixing bowl, combine the cooked pasta and all the chopped veggies: cherry tomatoes, broccoli, cucumber, red bell pepper, black olives, red onion, feta cheese, and parsley. It’s colorful and inviting!
4. Whisk Together the Dressing:
In a small bowl, whisk together the Greek yogurt, olive oil, lemon juice, minced garlic, oregano, salt, and pepper until the mixture is smooth. This dressing is creamy and adds a wonderful zing to the salad!
5. Combine Everything:
Pour the dressing over the pasta and vegetables. Toss everything gently until all the ingredients are evenly coated with the dressing. It should look vibrant and delicious!
6. Adjust Seasoning:
Take a taste of your salad! If it needs more flavor, feel free to add extra salt, pepper, or a splash more lemon juice to brighten it up.
7. Chill and Serve:
Cover the salad and chill it in the refrigerator for at least 30 minutes. This allows the flavors to meld together beautifully. Finally, serve your high-protein pasta salad cold or at room temperature.
Enjoy this nutritious and satisfying dish as a meal or side! It’s perfect for gatherings, meal prep, or a quick snack during the week!
Frequently Asked Questions (FAQ)
Can I Use Gluten-Free Pasta for This Recipe?
Absolutely! You can substitute the rotini pasta with any gluten-free pasta, like chickpea or lentil pasta, to keep the salad gluten-free while still maintaining a good amount of protein.
How Can I Make This Salad Vegan?
To make this salad vegan, simply replace the Greek yogurt with a plant-based yogurt or a blended silken tofu, and omit the feta cheese or use vegan feta. This way, you’ll have a delicious vegan high-protein pasta salad!
How Should I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Keep in mind that the pasta may absorb some of the dressing, so you might want to add a splash of olive oil or lemon juice before serving to freshen it up!
Can I Add More Protein to This Pasta Salad?
Yes, definitely! You can add cooked chicken, turkey, shrimp, or even some chickpeas or black beans to increase the protein content of the salad. Just mix them in with the other ingredients for an extra boost!
