This high protein pasta salad is incredibly easy to throw together, perfect for meal prep, picnics, or a quick and healthy lunch. The best part? It’s so delicious, you won’t even realize you’re eating something good for you!
This recipe is all about simplicity and flavor. With minimal steps and readily available ingredients, you can have a delicious and nutritious meal ready in no time. Whether you’re a seasoned cook or just starting out, this recipe is foolproof. Ready to elevate your pasta salad game? Try it tonight—you won’t believe how simple it is!
Ingredients
Let’s dive into the heart of this high-protein pasta salad: the ingredients! Each component plays a crucial role in delivering both flavor and nutritional value. High-protein pasta serves as the base, while an array of colorful vegetables, beans, and chicken breast provide a symphony of textures and tastes. The homemade dressing ties everything together with a tangy zest that will leave you craving more.
- 1 pound high-protein pasta (such as lentil, chickpea, or quinoa pasta)
- Tip: For an even bigger protein boost, use protein-enriched semolina pasta!
- 1 (15-ounce) can chickpeas, drained and rinsed
- 1 (15-ounce) can black beans, drained and rinsed
- 1 cup cooked chicken breast, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/2 cup Kalamata olives, halved
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh dill, chopped
- Dressing:
- 1/4 cup olive oil
- 3 tablespoons red wine vinegar
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes (optional)
- Salt and pepper to taste
- Tip: For a creamier dressing, add a tablespoon of Greek yogurt or mayonnaise.
- Tip: Remember to salt the pasta water generously – like the ocean! This is key to flavoring the pasta itself.
Step-by-Step Instructions
Now that we’ve gathered our ingredients, it’s time to assemble this high-protein pasta salad! The process is straightforward and requires minimal cooking skills. Follow these step-by-step instructions to create a delicious and nutritious meal that’s perfect for any occasion. From cooking the pasta to chilling the salad, each step is designed to ensure the best possible flavor and texture. Don’t be intimidated by the number of steps; this recipe is all about simplicity and efficiency.
Before you begin, make sure you have all your ingredients prepped and ready to go. This will streamline the process and prevent any last-minute scrambling. Have a large pot for cooking the pasta, a small bowl for making the dressing, and a large bowl for combining the ingredients. With everything in place, you’ll be able to assemble this pasta salad in no time!
- Cook the pasta: Bring a large pot of salted water to a boil. Add the high-protein pasta and cook according to package directions until al dente. Drain the pasta and rinse with cold water to stop the cooking process. This prevents the pasta from becoming mushy and ensures it stays perfectly textured.
- Tip: Salting the pasta water generously—like the ocean—is key to flavoring the pasta itself.
- Prepare the vegetables: While the pasta is cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and halve the Kalamata olives. Chop the fresh parsley and dill.
- Make the dressing: In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, dried oregano, and red pepper flakes (if using). Season with salt and pepper to taste. The dressing should be tangy and well-balanced.
- Combine ingredients: In a large bowl, combine the cooked pasta, chickpeas, black beans, diced chicken breast, cherry tomatoes, cucumber, red onion, Kalamata olives, parsley, and dill.
- Dress the salad: Pour the dressing over the pasta salad and toss gently to combine. Make sure all the ingredients are evenly coated with the dressing.
- Chill and serve: Cover the bowl and refrigerate the pasta salad for at least 30 minutes to allow the flavors to meld together. This step is crucial for developing the best flavor. Serve chilled and enjoy!
Serving Ideas
This high protein pasta salad is incredibly versatile and can be served in countless ways. It’s perfect as a main course, a side dish, or a portable lunch for work or school. Its adaptability makes it a go-to recipe for any occasion, whether you’re hosting a summer barbecue or simply looking for a quick and healthy meal. The possibilities are endless!
Let’s explore some creative and delicious serving ideas to elevate your pasta salad experience. From pairing it with grilled proteins to incorporating it into a Mediterranean feast, these suggestions will help you make the most of this versatile dish. We’ll also cover tips for packing it as a picnic-perfect meal and serving it as part of an elevated salad bar. Get ready to unleash your culinary creativity and transform this simple pasta salad into a memorable meal!
- Grilled Protein Pairing: Serve a generous portion of the pasta salad alongside grilled chicken, fish, or tofu. The smoky flavor of the grill complements the refreshing tang of the salad beautifully. Marinate your protein of choice in herbs and spices like rosemary, thyme, and garlic before grilling for an extra layer of flavor. For plating, arrange the grilled protein atop a bed of the vibrant pasta salad, creating a visually appealing and protein-packed meal.
- Mediterranean Feast: Combine the high protein pasta salad with other Mediterranean staples for a complete and satisfying meal. Add a dollop of hummus, a sprinkle of feta cheese, and a side of warm pita bread. The creamy hummus and salty feta add richness and depth to the salad. To create an elegant presentation, serve the pasta salad in a shallow bowl, arrange the hummus alongside, and garnish with a sprinkle of paprika and a drizzle of olive oil. The pita bread can be served warm in a basket for easy dipping.
- Picnic Perfect: Pack the pasta salad in individual containers for a convenient and healthy picnic lunch. Add some fruit like grapes, apple slices or oranges and a handful of nuts for a balanced meal. Consider using mason jars for a stylish and spill-proof option. Layer the ingredients in the jar, starting with the dressing at the bottom, followed by the pasta, vegetables, and protein. This prevents the pasta from becoming soggy. When ready to serve, simply shake the jar and enjoy. Don’t forget a reusable fork and napkin!
- Elevated Salad Bar: Serve the high protein pasta salad as part of a build-your-own salad bar. Offer a variety of toppings such as grilled vegetables, different cheeses, seeds, and dressings. This allows everyone to customize their salad to their liking and caters to different dietary needs. Provide small bowls and tongs for easy serving, and arrange the toppings in an attractive manner. Consider adding some creative touches, like edible flowers or herb sprigs, to enhance the visual appeal of the salad bar.
- Stuffed Bell Peppers: For a more substantial meal, stuff bell peppers with the high protein pasta salad. Halve bell peppers, remove the seeds, and fill them with the pasta salad. Bake in a preheated oven at 375°F (190°C) for 20-25 minutes, or until the peppers are tender. Top with a sprinkle of cheese during the last few minutes of baking for a melted, bubbly finish. This is a great way to use up leftover pasta salad and creates a colorful and satisfying dish.
These are just a few ideas to get you started. Feel free to experiment with different ingredients and combinations to create your own unique variations of this delicious and nutritious high protein pasta salad! The Dietary Guidelines for Americans, 2020-2025, emphasize the importance of incorporating protein-rich foods into your diet, and this salad is a delicious way to do just that.
FAQs
Whether you’re a seasoned cook or a beginner, these FAQs will provide valuable insights and help you create a delicious and nutritious meal that everyone will love. So, let’s dive in and address some of the most common questions about this high-protein pasta salad!
- What type of high-protein pasta should I use?
There are several great options for high-protein pasta. Lentil pasta, chickpea pasta, and quinoa pasta are all excellent choices. These types of pasta are made from legumes or grains that are naturally higher in protein than traditional wheat pasta. They also tend to be gluten-free, which is a bonus for those with gluten sensitivities. When selecting your pasta, check the nutrition label to ensure it has a good amount of protein per serving. For an even bigger protein boost, you can also use protein-enriched semolina pasta, which is typically made from wheat but has added protein isolates.
- Can I make this pasta salad ahead of time?
Absolutely! In fact, this pasta salad tastes even better after it has had some time to sit in the refrigerator. Making it ahead of time allows the flavors to meld together, resulting in a more delicious and cohesive dish. I recommend making the pasta salad at least 30 minutes before serving, but it can also be made a day or two in advance. Just be sure to store it in an airtight container in the refrigerator to maintain its freshness.
- How long does this pasta salad last in the refrigerator?
This high protein pasta salad will last for about 3-5 days in the refrigerator, as long as it is stored properly in an airtight container. Keep in mind that the texture of the pasta may change slightly over time, becoming a bit softer. However, the flavor should still be excellent. If you notice any signs of spoilage, such as a sour smell or unusual discoloration, it’s best to discard the salad.
- Can I add other vegetables or proteins to this salad?
Definitely! This recipe is highly customizable, so feel free to add any vegetables or proteins that you enjoy. Some other great additions include bell peppers, broccoli florets, carrots, edamame, shredded cheese, hard-boiled eggs, or grilled shrimp. You can also experiment with different types of beans, such as kidney beans or cannellini beans. Just be sure to adjust the amount of dressing as needed to ensure that all of the ingredients are properly coated.
- Is this pasta salad suitable for vegetarians or vegans?
Yes, with a few modifications, this pasta salad can easily be made vegetarian or vegan. To make it vegetarian, simply omit the cooked chicken breast. To make it vegan, omit the chicken and ensure that the Dijon mustard you use is vegan-friendly (some Dijon mustards contain honey). You can also add some plant-based protein sources, such as tofu cubes or tempeh, to make it more filling. The Protein needs – Harvard T.H. Chan School of Public Health can be met with plant-based protein options.
- Can I freeze this pasta salad?
I don’t recommend freezing this pasta salad, as the texture of the pasta and vegetables may change significantly upon thawing. The pasta can become mushy, and the vegetables can lose their crispness. Additionally, the dressing may separate, resulting in a less appealing salad. If you want to prepare the individual components ahead of time, you can cook the pasta, prepare the vegetables, and make the dressing separately, then combine them when you’re ready to serve.
Conclusion
This high protein pasta salad is a fantastic way to enjoy a delicious and nutritious meal that’s both easy to make and incredibly satisfying. It’s perfect for busy weeknights, meal prepping, or bringing to potlucks and picnics. The combination of protein-packed pasta, hearty beans, and fresh vegetables makes it a complete and balanced meal that will keep you feeling full and energized for hours.
Now that you’ve explored the ins and outs of this high-protein pasta salad, it’s time to get creative and customize it to your own taste preferences. Don’t be afraid to experiment with different ingredients, dressings, and serving ideas. Whether you’re a seasoned cook or a beginner, this recipe is sure to become a new favorite in your culinary repertoire. So, grab your ingredients, put on your apron, and get ready to enjoy a delicious and nutritious meal that’s both easy to make and incredibly satisfying!
Pro Tips:
- For extra flavor, try marinating the chicken breast in Italian dressing before cooking it.
- Add a sprinkle of toasted pine nuts or sunflower seeds for added crunch and nutty flavor.
Here are a couple of variations to try:
- Spicy Southwestern: Add a can of drained and rinsed corn, some diced avocado, and a pinch of chili powder to the dressing.
- Greek Delight: Add crumbled feta cheese, sun-dried tomatoes, and a sprinkle of dried oregano.
Love one-pan meals? Explore more one-pot chicken parmesan pasta. You can even try Garlic Butter Chicken Bites Parmesan Pasta for a different twist on a protein-packed meal. Get creative and customize this recipe to suit your own taste preferences and dietary needs. This high protein pasta salad is sure to become a new favorite in your recipe repertoire!
PrintHigh Protein Pasta Salad Recipe
This high protein pasta salad is a delicious and easy way to get your protein in! It’s perfect for a quick lunch or a potluck.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Yield: 6 servings 1x
- Category: Salad
- Method: Cold
- Cuisine: American
Ingredients
- 1 pound pasta
- 1 cup cooked chicken breast, diced
- 1/2 cup black beans
- 1/2 cup corn
- 1/4 cup red onion, diced
- 1/4 cup bell pepper, diced
- 1/4 cup Italian dressing
Instructions
- Cook pasta according to package directions.
- While pasta is cooking, dice chicken breast, red onion, and bell pepper.
- Drain pasta and rinse with cold water.
- In a large bowl, combine pasta, chicken, black beans, corn, red onion, and bell pepper.
- Pour Italian dressing over salad and mix well.
- Serve immediately or chill for later.
Notes
Add some feta cheese for extra flavor!
Nutrition
- Serving Size: 1.5 cups
- Calories: 400
- Sugar: 10g
- Sodium: 500mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 5g
- Protein: 20g
- Cholesterol: 50mg
Keywords: pasta salad, high protein, chicken salad