High Protein Pasta Salad
A delicious and nutritious pasta salad packed with protein, perfect for a cold lunch or meal prep.
Equipment
- 1 Large pot for boiling pasta
- 1 Colander for draining pasta
- 1 Large mixing bowl for assembling salad
Ingredients
Salad Base
- 8 oz whole grain or legume-based pasta
- 1 cup cherry tomatoes halved
- 1 cup cucumber diced
Protein Options
- 1 cup grilled chicken breast sliced
- 1 cup firm tofu cubed
- 1/2 cup feta cheese crumbled
Dressing
- 1/4 cup extra virgin olive oil
- 2 tbsp red wine vinegar
- 1 tsp Dijon mustard
- Salt and pepper to taste
Garnish
- 1/4 cup fresh basil chopped
- 1/4 cup fresh parsley chopped
Instructions
Preparation
- Boil the pasta in a large pot of salted water until al dente, about 7-10 minutes. Drain and rinse with cold water to stop the cooking process.
- While the pasta cooks, grill chicken or prepare tofu by cutting into cubes and seasoning with salt, pepper, and Italian herbs.
- In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper until well combined.
- In a large mixing bowl, combine cooked pasta, cherry tomatoes, cucumber, and your choice of protein. Pour the dressing over the salad and toss gently to combine.
- Sprinkle fresh basil and parsley over the salad for added flavor and color. Adjust seasoning if necessary.
- Cover the salad and refrigerate for at least 30 minutes before serving to allow the flavors to meld.
- Serve the pasta salad cold, as a main dish or a side. It pairs well with grilled meats or a light soup.
- Store any leftovers in an airtight container in the refrigerator for up to four days.
- Prepare the salad up to a day in advance for best flavor. Add fresh herbs just before serving to maintain their bright color and taste.
Notes
Pro Tips: Let the salad sit for a few hours before serving to allow flavors to meld. Use fresh herbs for a burst of flavor. Ingredient Substitutions: Swap feta for goat cheese, or use chickpeas for a plant-based protein. How to Serve: Pairs well with grilled meats or a light soup. Storage & Freshness: Store in an airtight container in the fridge for up to four days. Make-Ahead Tips: Prepare the salad up to a day in advance, adding fresh herbs just before serving.