This High Protein Pasta Salad is a colorful and tasty dish packed with protein-rich ingredients like chickpeas and cheese. Perfect for lunch or a light dinner!
I love how easy it is to whip up; just cook the pasta, mix in your favorite veggies, and toss it all together. It’s like a party in a bowl! 🎉
Key Ingredients & Substitutions
Pasta: Rotini is great for holding onto the dressing and flavors, but any pasta like fusilli, penne, or even whole wheat pasta works well too. You can use gluten-free pasta if you’re avoiding gluten.
Chicken: I love using diced cooked chicken for protein, but chickpeas make a fantastic vegetarian swap. They not only add protein but also texture and heartiness.
Vegetables: Cherry tomatoes, cucumbers, and broccoli add crunch and freshness. Feel free to swap in bell peppers, carrots, or spinach if you prefer. I enjoy adding a bit of color with different veggies!
Cheese: Feta adds a salty, tangy punch. If you’re not a fan, try goat cheese, mozzarella, or even nutritional yeast for a vegan option.
Olive oil: For a twist, you could substitute with avocado oil or a flavored olive oil for added taste. I’ve found that flavored oils can really elevate the dish.
How Do I Perfectly Blanch My Broccoli?
Blanching broccoli helps maintain its vibrant color and crunch. Here’s an easy way to do it:
- Bring a large pot of salted water to a boil.
- Add broccoli florets and cook for 2-3 minutes until bright green but still crisp.
- Immediately transfer the broccoli to an ice bath (a bowl of ice water) to stop cooking.
- Once cooled, drain and set aside.
This technique locks in nutrients and keeps the broccoli looking great in your pasta salad! Enjoy the fresh crunch it adds to your dish.
How to Make High Protein Pasta Salad
Ingredients You’ll Need:
Pasta and Protein:
- 8 oz rotini pasta (or any pasta of your choice)
- 1 cup cooked chicken breast, diced (or chickpeas for a vegetarian option)
Veggies and Extras:
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 cup black olives, sliced
- 1 cup broccoli florets, blanched
- 1/4 cup red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
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 prep time and requires at least 30 minutes in the fridge to chill. So, total time is approximately 45 minutes before it’s ready to serve!
Step-by-Step Instructions:
1. Cook the Pasta:
Begin by boiling a pot of water. Once it’s boiling, add the rotini pasta and cook according to the package instructions until it’s al dente, which usually takes about 8-10 minutes. When done, drain the pasta and rinse it under cold water to cool it down. This helps prevent it from getting mushy.
2. Combine the Ingredients:
In a large mixing bowl, add the cooled pasta, diced chicken (or chickpeas), halved cherry tomatoes, diced cucumber, sliced black olives, blanched broccoli florets, finely chopped red onion, and crumbled feta cheese. Use a spatula or large spoon to gently mix these ingredients together. It should look colorful and appetizing!
3. Whisk Up the Dressing:
In a small bowl, combine the olive oil, red wine vinegar, garlic powder, salt, and pepper. Use a whisk or fork to mix it until it’s well combined and smooth. This dressing will add flavor to your salad!
4. Dress the Salad:
Pour the dressing over the pasta salad mixture. Gently toss everything together to ensure all ingredients are coated with the dressing. Be gentle; you want to keep the veggies and pasta intact.
5. Add Fresh Parsley:
Finally, stir in the chopped parsley. This adds a lovely fresh flavor and a pop of color to your salad. It’s all looking so good already!
6. Chill Before Serving:
Cover the bowl with plastic wrap or transfer the salad to an airtight container and refrigerate for at least 30 minutes. This chilling time allows the flavors to blend and makes the salad even tastier.
7. Serve and Enjoy!
Once chilled, give the pasta salad a gentle toss before serving. It’s best enjoyed cold, making it perfect for a light meal or a side dish for gatherings. Dig in and enjoy!
Can I Use Different Types of Pasta?
Absolutely! You can substitute the rotini with any pasta you prefer—whole wheat, gluten-free, or even zoodles (zucchini noodles) for a lighter option. Just keep an eye on the cooking times as they can vary!
How to Make This Recipe Vegan?
To make this pasta salad vegan, substitute the chicken with chickpeas as noted, and replace the feta cheese with a vegan cheese alternative or omit it altogether. Additionally, ensure your red wine vinegar is vegan-friendly, as some brands may have non-vegan clarifying agents.
Can I Prepare This Salad Ahead of Time?
Yes! This pasta salad can be made a day in advance. Just keep it covered in the refrigerator to let the flavors develop. If the pasta absorbs too much dressing before serving, you can always add a little olive oil or vinegar to refresh it.
How to Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. Make sure to give it a good stir before eating, as the ingredients may settle, and add a splash of dressing if desired to keep it moist!
