High Protein Pasta Salad Recipe: 7 Steps to Delight!

Name: High Protein Pasta Salad Recipe: 7 Steps to Delight!
Prep time: 15 min
Cook time: 10 min
Total time: 45 min
Cuisine: Mediterranean
Ingredients: 8 oz high protein pasta; 1 cup cherry tomatoes, halved; 1 cup cucumber, diced; 1 cup bell pepper, diced; 1/2 cup red onion, finely chopped; 1/2 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 1/4 cup olive oil; 2 tbsp red wine vinegar; 1 tsp garlic powder; Salt and pepper to taste

August 16, 2025

By:

Julia marin

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If you’re on the lookout for a dish that’s not only delicious but also packed with nutrients, then my high protein pasta salad recipe is just what you need! This vibrant salad is a perfect blend of flavors and textures, combining high protein pasta with fresh, colorful veggies and a zesty dressing that ties everything together. Trust me, it’s a feast for both the eyes and the taste buds!

high protein pasta salad recipe - detail 1

What I absolutely love about this salad is its versatility. You can throw in whatever veggies you have on hand, swap out the cheese, or even add some grilled chicken or chickpeas for an extra protein boost. It’s easy to customize based on your preferences or what’s in season. Plus, it comes together in no time, making it ideal for meal prep or a quick weeknight dinner. Seriously, you’ll want to make this again and again!

Whether you’re serving it as a light lunch, a picnic side, or as part of a hearty dinner, this high protein pasta salad is sure to impress. So, let’s dive into this recipe and get cooking!

Ingredients List

Here’s what you’ll need to whip up my fabulous high protein pasta salad. Each ingredient plays a vital role in bringing this dish to life, so let’s make sure we get everything right!

8 oz high protein pasta: I love using shapes like fusilli or penne for their ability to hold onto the dressing and mix well with other ingredients.
1 cup cherry tomatoes, halved: These little gems add a burst of sweetness and juicy texture. You can use any color you like—red, yellow, or even a mix!
1 cup cucumber, diced: For a refreshing crunch, diced cucumber is a must! I prefer the English variety as they’re less watery and have fewer seeds.
1 cup bell pepper, diced: Choose your favorite color—red, yellow, or green—for a sweet crunch and vibrant color. They add a nice sweetness that balances the tangy feta.
1/2 cup red onion, finely chopped: A little sharpness from the red onion enhances the overall flavor. If it’s too strong for your taste, soak it in cold water for a few minutes before adding.
1/2 cup feta cheese, crumbled: Feta brings a creamy, salty element that complements the fresh veggies beautifully. You can use regular or reduced-fat feta based on your preference.
1/4 cup fresh parsley, chopped: Fresh parsley not only adds a pop of color but also brightens up the dish with its fresh flavor.
1/4 cup olive oil: Extra virgin olive oil is my go-to for its rich flavor. It’s the base for our dressing and helps in coating everything evenly.
2 tbsp red wine vinegar: This adds a nice tang to the dressing. If you’re out, white wine vinegar or lemon juice works just as well!
1 tsp garlic powder: A bit of garlic powder adds depth without overpowering the freshness of the salad.
Salt and pepper to taste: Don’t forget to season it well! You can always adjust based on your personal taste.

Got everything? Perfect! Let’s move on to the fun part: putting it all together!

How to Prepare the High Protein Pasta Salad Recipe

Now that we’ve gathered our ingredients, it’s time to roll up our sleeves and start making this delightful high protein pasta salad! Follow these simple steps, and you’ll have a colorful, nutritious dish ready to enjoy in no time.

Step-by-Step Instructions

Cook the pasta: Begin by bringing a large pot of salted water to a boil. Add the 8 oz of high protein pasta and cook according to the package instructions, usually about 7-10 minutes, until it’s al dente. You want it firm but not hard—this is key to a perfect salad texture!
Drain and cool: Once the pasta is cooked, drain it in a colander and rinse it under cold water. This stops the cooking process and helps cool it down quickly, preventing clumping. Trust me, you don’t want mushy pasta in your salad!
Combine the veggies: In a large mixing bowl, toss together the cooled pasta, 1 cup of halved cherry tomatoes, 1 cup of diced cucumber, 1 cup of diced bell pepper, 1/2 cup of finely chopped red onion, 1/2 cup of crumbled feta cheese, and 1/4 cup of chopped fresh parsley. The colors will be stunning, and your kitchen will smell so fresh!
Make the dressing: In a separate bowl, whisk together the 1/4 cup of olive oil, 2 tbsp of red wine vinegar, 1 tsp of garlic powder, and salt and pepper to taste. This dressing is simple but oh-so-delicious—it ties everything together beautifully!
Toss it all together: Pour the dressing over the pasta salad and gently toss everything together until the pasta and veggies are well coated. Be careful not to break the feta too much; we want those lovely chunks to remain intact!
Chill: Cover the bowl with plastic wrap or a lid and place it in the refrigerator for at least 30 minutes. This step is super important because it allows the flavors to meld together. Plus, it’s refreshing to serve it cold!
Serve and garnish: When you’re ready to serve, give the salad another quick toss. If you like, garnish with a sprinkle of extra parsley for that fresh pop of color. Enjoy your masterpiece chilled!

And that’s it! Just a few simple steps, and you’ve got a high protein pasta salad that’s bursting with flavor and nutrition. Let’s dig in!

Nutritional Information Disclaimer

While I’ve provided a breakdown of the nutritional values for my high protein pasta salad recipe, keep in mind that these figures can vary based on the specific ingredients and brands you choose. Factors like the type of pasta, cheese, and even the olive oil can influence the overall nutrition profile. So, it’s always a good idea to double-check if you’re tracking specific dietary goals. Enjoy this delicious salad with the understanding that nutrition can be a bit of a moving target!

Why You’ll Love This Recipe

Let me tell you why my high protein pasta salad recipe is an absolute winner! First off, it’s all about that quick preparation. You can whip this up in just about 15 minutes of active time, plus a little chill time in the fridge. Perfect for those busy days when you need something satisfying without spending hours in the kitchen!

Now, let’s talk nutrition. This salad is packed with protein thanks to the high protein pasta, which means it’ll keep you feeling full and energized throughout the day. Plus, it’s loaded with fresh vegetables that not only add vibrant colors but also a wealth of vitamins and minerals. Seriously, it’s a nutrient powerhouse!

And, oh my goodness, the taste! The combination of the creamy feta, crunchy veggies, and zesty dressing creates a symphony of flavors that’s just delightful. Each bite is refreshing and satisfying, making it the perfect dish for warm days or whenever you crave something light yet filling. Trust me, once you try it, you’ll be hooked!

So, if you’re looking for a recipe that’s quick, nutritious, and bursting with flavor, my high protein pasta salad is the answer. You won’t regret making it a staple in your meal rotation!

Tips for Success

To truly elevate your high protein pasta salad and make it the best it can be, I’ve got some tried-and-true tips that I swear by. These little nuggets of wisdom will help you nail the flavors and textures every time!

Use quality ingredients: The fresher, the better! Choose ripe cherry tomatoes, crisp cucumbers, and high-quality feta cheese. It really makes a difference in flavor. If you can, try to get organic veggies—they often taste so much better!
Don’t overcook the pasta: Keep an eye on your pasta as it cooks. Al dente is key! It should be firm to the bite but not hard. Overcooked pasta can become mushy and ruin the salad’s texture.
Cool the pasta properly: Rinsing the pasta with cold water after cooking not only stops the cooking but also helps keep the pasta from sticking together. This way, each piece will be separate and ready to soak up that delicious dressing.
Add the dressing just before serving: To keep the salad fresh and prevent the veggies from getting soggy, I recommend tossing the salad with the dressing right before you’re ready to dig in. This ensures that everything stays crisp and vibrant!
Experiment with flavors: Don’t be afraid to mix things up! Try adding a splash of lemon juice for brightness, or swap the red wine vinegar for balsamic for a sweeter finish. You can also play with spices—try a pinch of smoked paprika or a dash of Italian seasoning to give it an extra kick!
Let it marinate: While chilling, the flavors meld beautifully. I find that letting it sit for an hour or so (if you have the time) really enhances the overall taste. It’s like a party for your taste buds!
Play with textures: For a bit of crunch, consider adding roasted nuts or seeds, like pine nuts or sunflower seeds. They add a delightful contrast to the creamy feta and tender pasta.
Adjust seasoning to your taste: Before serving, give your salad a taste and adjust the seasoning if needed. A little extra salt, pepper, or a splash of vinegar can really elevate the dish. Trust your taste buds!

With these tips in your back pocket, you’ll be well on your way to creating a high protein pasta salad that everyone will be raving about. Enjoy the process and happy cooking!

Variations

One of the best things about my high protein pasta salad recipe is how adaptable it is! You can easily switch things up to suit your mood or what you have on hand. Here are some fun variations that I love:

Protein Boost: If you’re looking to amp up the protein even more, consider adding grilled chicken, shredded turkey, or canned chickpeas. They’ll make the salad even more filling and satisfying!
Veggie Swap: Don’t feel limited to just the veggies listed! You can use whatever you have. Try adding roasted zucchini, artichoke hearts, or even some baby spinach for a different flavor profile.
Cheese Change: If feta isn’t your thing, you can swap it out for goat cheese for a tangy twist, or even mozzarella for a creamier texture. Crumbled blue cheese also adds a bold flavor if you’re feeling adventurous!
Different Dressings: While the olive oil and red wine vinegar dressing is delicious, you can play around with other dressings too. A lemon-tahini dressing adds a nutty, creamy element, or a balsamic vinaigrette brings a touch of sweetness.
Add Some Heat: If you like a bit of spice, toss in some diced jalapeños or a sprinkle of red pepper flakes. It’ll give the salad an exciting kick that pairs beautifully with the creamy feta!
Herb Infusion: Fresh herbs can really elevate the flavor. Try swapping parsley for fresh basil or cilantro. Each herb brings its unique flavor, making it feel like a whole new dish!
Grainy Twist: Change the base altogether! Instead of pasta, try using quinoa, farro, or bulgur wheat for a different texture and additional nutrients.

With these variations, you can keep your high protein pasta salad fresh and interesting every time you make it. Don’t hesitate to get creative in the kitchen—it’s all about what you enjoy! Happy experimenting!

Serving Suggestions

When it comes to enjoying my high protein pasta salad, the possibilities are endless! This vibrant dish is not just a standalone star; it pairs beautifully with a variety of sides and mains to create a well-rounded meal. Here are a few of my favorite serving suggestions that you’re definitely going to want to try:

Grilled Chicken or Fish: For a protein-packed meal, serve the pasta salad alongside some grilled chicken breast or a fillet of salmon. The smoky flavors complement the fresh veggies and creamy feta perfectly!
Roasted Vegetables: If you’re looking for something hearty, roasted veggies like zucchini, bell peppers, or asparagus make a fantastic side. Their caramelized sweetness adds an extra layer of flavor that pairs well with the salad.
Crusty Bread: Can’t go wrong with a side of crusty bread! A nice baguette or some garlic bread is perfect for soaking up any leftover dressing. Trust me, you’ll want to savor every last bite!
Soup: A light soup, like a tomato basil or a minestrone, makes a great complement to the pasta salad. The warm, comforting soup contrasts nicely with the chilled salad, creating a delightful dining experience.
Stuffed Peppers: For a fun twist, consider serving your pasta salad alongside stuffed peppers. The flavors of the salad meld wonderfully with the savory filling of the peppers.
Quiche or Frittata: A slice of vegetable quiche or a fluffy frittata is another great option. The rich egg dish complements the lightness of the pasta salad beautifully!
Charcuterie Board: For a more casual gathering, why not include the salad on a charcuterie board? Add some cured meats, cheeses, olives, and nuts for a spread that’s perfect for sharing.

Whatever you choose to serve alongside, my high protein pasta salad will undoubtedly elevate your meal. It’s all about balancing flavors, textures, and colors to create a plate that’s not just delicious but also visually stunning. Enjoy your culinary adventure!

Storage & Reheating Instructions

Alright, let’s talk about how to store those delicious leftovers from my high protein pasta salad! Trust me, you’ll want to keep every last bite. Proper storage is key to maintaining the freshness and flavor of the salad, so here’s what I recommend:

Storing Leftovers: After you’ve enjoyed your meal, transfer any leftover pasta salad to an airtight container. This will help keep it fresh and prevent any odors from sneaking in. You can store it in the refrigerator for up to 3-4 days. Just make sure to give it a good stir before serving again, as the dressing may settle a bit.

Freezing: Now, while I love this salad fresh, if you find yourself with an abundance and want to save some for later, you can freeze it. However, keep in mind that the texture may change once thawed, especially with the veggies. To freeze, place the salad in a freezer-safe container, leaving a little room at the top for expansion. It should be good for about 1-2 months in the freezer. When you’re ready to eat, simply transfer it to the fridge to thaw overnight.

Reheating: If you prefer your pasta salad warm (it’s not the norm, but hey, no judgment here!), you can gently heat it in the microwave. Just pop it in for about 30 seconds at a time, stirring in between, until it reaches your desired temperature. But honestly, I think it’s best enjoyed cold, especially on a warm day!

So there you have it! With these simple storage and reheating tips, you can enjoy your high protein pasta salad for several days without compromising on that lovely fresh taste. Happy eating!

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About me

Hi, my name is Julia, I am the heart of Vihaad Recipes and a passionate lover of good food. My love for cooking began in childhood, inspired by my grandmother's delicious meals. Today, I share tasty recipes that bring people together through the shared enjoyment of food.