This High Protein Pasta Salad is packed with flavor and nutrition! Made with hearty pasta, colorful veggies, and protein-rich beans or chicken, it’s a meal that keeps you full and happy!
I love how easy this salad is to whip up. You just cook the pasta, toss in your favorite ingredients, and dress it up! Perfect for a quick lunch or a picnic with friends!
Key Ingredients & Substitutions
Rotini Pasta: For a high-protein boost, look for pastas made from lentils, chickpeas, or quinoa. If you can’t find these, regular whole wheat rotini still offers good protein and fiber.
Cherry Tomatoes: While these add sweetness, you can swap them for grape tomatoes or even diced regular tomatoes. If tomatoes aren’t your thing, try adding cubed avocado for creaminess instead.
Cucumber: I love using English cucumbers for their crispness. But if you prefer something crunchier, you could use radishes or jicama for a nice twist.
Feta Cheese: If you’re avoiding dairy, try using a vegan feta or omit it altogether. You could also sprinkle some nutritional yeast on top for that cheesy flavor.
Chickpeas: They add a great protein kick! Substitute with black beans, edamame, or any other beans you like if that’s what you have on hand.
How Do You Get the Perfect Blanch on Broccoli?
Blanching broccoli helps keep its bright color and crunchy texture. Here’s how to do it right:
- Bring a pot of salted water to a boil.
- Add the broccoli florets for about 2-3 minutes, just until they turn bright green.
- Quickly transfer them to an ice bath (a bowl of ice and water) to stop cooking. This keeps them crunchy!
Remember, don’t overdo it or the broccoli will become mushy. This method enhances both flavor and presentation in your salad!
How to Make High Protein Pasta Salad?
Ingredients You’ll Need:
For The Salad:
- 8 oz rotini pasta (or any high-protein pasta)
- 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
- 1/4 cup feta cheese, crumbled (optional for additional protein)
- 1/4 cup chickpeas, rinsed and drained
- 1/4 cup bell pepper, diced
- 1/4 cup chopped fresh parsley
For The Dressing:
- 1/4 cup olive oil
- 2 tbsp red wine vinegar
- 1 tsp garlic powder
- Salt and pepper to taste
How Much Time Will You Need?
This delicious high-protein pasta salad takes about 15 minutes of preparation time and 30 minutes to chill in the refrigerator. In total, you’ll spend around 45 minutes from start to finish!
Step-by-Step Instructions:
1. Cook the Pasta:
Start by cooking the rotini pasta according to the package instructions until it’s al dente. This usually takes about 8-10 minutes. Once it’s cooked, drain it and rinse it under cold water to cool it down. This helps stop the cooking process and keeps the pasta from getting mushy.
2. Chop Your Veggies and Combine:
While the pasta is cooking, you can chop your vegetables. Halve the cherry tomatoes, dice the cucumber and bell pepper, and finely chop the red onion and parsley. Blanch the broccoli florets in boiling water for a minute or so, then plunge them into ice water to maintain their bright green color. In a large mixing bowl, combine the cooked pasta, chopped tomatoes, cucumber, broccoli, black olives, red onion, crumbled feta cheese (if using), chickpeas, bell pepper, and parsley. Give it a gentle stir to mix everything together.
3. Make the Dressing:
In a small bowl, whisk together the olive oil, red wine vinegar, garlic powder, salt, and pepper. This dressing will add a tasty flavor to your salad!
4. Combine Everything:
Pour the dressing over your pasta salad and toss gently to make sure all the ingredients are coated in that lovely dressing. Taste it, and if you want, adjust the seasonings with a bit more salt or pepper.
5. Chill and Serve:
Cover the bowl with plastic wrap and place it in the refrigerator. Let it chill for about 30 minutes to allow the flavors to meld together. When you’re ready to serve, give it another gentle toss, and enjoy your refreshing high-protein pasta salad cold!
Can I Use a Different Type of Pasta?
Absolutely! While rotini is great, you can substitute it with any high-protein pasta, such as quinoa pasta or lentil-based pasta. Just make sure to adjust the cooking time according to package instructions for the pasta you choose.
Can I Add More Protein to This Salad?
Yes! You can amp up the protein by adding cooked chicken, tofu, or extra chickpeas. Just make sure to chop everything into bite-sized pieces for an even distribution in the salad.
How Do I Store Leftovers?
Store any leftover pasta salad in an airtight container in the refrigerator for up to 3 days. If the salad seems a bit dry after storing, just drizzle a little olive oil and toss before serving to refresh it.
Can I Make This Salad Vegan?
Definitely! To make it vegan, simply omit the feta cheese or replace it with a plant-based feta alternative. This will keep your salad both delicious and free from animal products!
