This Easy High Protein Pasta Salad is a colorful and tasty twist on a classic dish! Packed with protein-rich ingredients like chicken, beans, and delicious veggies, it’s a filling meal perfect for lunch or dinner.
I love how quick it comes together—just cook the pasta, toss in your favorite mix-ins, and enjoy! Plus, it keeps well, so you can nibble on it throughout the week. Yum!
Key Ingredients & Substitutions
Rotini Pasta: This spiral shape holds dressing well, but feel free to swap it with penne, fusilli, or even whole grain pasta for a healthier option.
Cherry Tomatoes: If you can’t find these, diced regular tomatoes work just fine! I love using them because they add a bright pop of color and freshness.
Broccoli: Fresh is great, but frozen broccoli florets are a convenient substitute—just thaw and chop before adding.
Cooked Chicken: For a vegetarian version, you can leave this out or add tofu or seitan for protein. Canned tunafish also makes a tasty alternative!
Feta Cheese: If you can’t find feta, try goat cheese or even a dairy-free cheese alternative! I think feta adds a nice tang that balances well.
Chickpeas: These add a nice dose of plant protein. If you’re not a fan, you can replace them with kidney beans or black beans.
How Do I Make Sure My Pasta Is Cooked Perfectly?
Cooking pasta to the right texture is key for a pasta salad. You want it to be al dente, which means it’s cooked, but still has a bit of bite. Here’s how to do it:
- Boil water in a large pot and add a pinch of salt.
- Drop in the rotini and follow the package instructions for cooking time.
- Start checking the pasta a minute or two before the suggested time. It should be tender but firm when bitten.
- Once done, immediately drain and rinse the pasta under cold water to stop the cooking. This helps keep it from getting mushy.
By following these steps, you’ll have perfectly cooked pasta that’s just right for your salad!
Easy High Protein Pasta Salad
Ingredients You’ll Need:
Pasta and Veggies:
- 8 oz rotini pasta (or any spiral pasta)
- 1 cup cherry tomatoes, halved
- 1 cup broccoli florets, chopped small
- 1 cup cucumber, diced
- 1 medium red bell pepper, diced
- 1/2 cup black olives, sliced
- 1/4 cup red onion, finely chopped
- 1 cup canned chickpeas, rinsed and drained (for extra plant protein)
- 1 cup cooked chicken breast, diced (optional for extra protein)
- 1/4 cup fresh parsley, chopped
For the Dressing:
- 1/4 cup olive oil
- 2 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 garlic clove, minced
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp dried oregano
How Much Time Will You Need?
This delicious pasta salad will take about 15 minutes to prepare, plus an additional 30 minutes to chill in the fridge for the flavors to blend. So in total, you’re looking at about 45 minutes before you’re ready to enjoy!
Step-by-Step Instructions:
1. Cook the Pasta:
Begin by bringing a large pot of salted water to a boil. Add the rotini pasta and cook according to the package directions until al dente. This usually takes about 8-10 minutes. Once cooked, drain the pasta and rinse it under cold water to stop the cooking process and cool it down.
2. Mix The Vegetables and Protein:
In a large mixing bowl, toss together the cooled pasta, cherry tomatoes, chopped broccoli, diced cucumber, diced red bell pepper, sliced black olives, finely chopped red onion, chickpeas, and the diced cooked chicken breast (if you’re adding it). Give it a gentle stir to combine the ingredients.
3. Prepare the Dressing:
In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, black pepper, and dried oregano. Mix until everything is well combined and emulsified.
4. Combine Everything:
Drizzle the dressing over the pasta and veggie mixture. Toss everything together until all the ingredients are nicely coated in the dressing.
5. Add Cheese and Herbs:
Gently fold in the crumbled feta cheese and freshly chopped parsley for a pop of color and flavor.
6. Chill:
To enhance the flavors, refrigerate the pasta salad for at least 30 minutes before serving. This allows everything to meld beautifully.
7. Serve and Enjoy:
When you’re ready to serve, give the salad a quick toss again and then serve it chilled or at room temperature. Enjoy your healthy, high-protein pasta salad!
FAQ for Easy High Protein Pasta Salad
Can I Use Whole Wheat Pasta Instead?
Absolutely! Whole wheat pasta is a great option and will add extra fiber to your salad. Just follow the cooking instructions on the package since whole wheat pasta may require slightly different cooking times.
Can I Make This Salad Vegan?
Yes, you can easily make this salad vegan by omitting the chicken and feta cheese. You can replace the feta with a vegan cheese alternative or simply add more veggies or beans for flavor and texture.
How Long Can I Store Leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. The salad may become a bit soggy as the dressing absorbs, so give it a good toss before serving again!
Can I Add Other Vegetables?
Definitely! Feel free to get creative with your veggie choices. Bell peppers, spinach, avocado, or even roasted vegetables would all make fantastic additions. Just remember to chop them into small, bite-sized pieces for easy mixing!
