u003cstrongu003eWhat protein can I add to pasta salad?u003c/strongu003e

So many! Cooked chicken, tuna, salmon, chickpeas, lentils, tofu, tempeh, hard-boiled eggs, and even Greek yogurt or cottage cheese in the dressing.

u003cstrongu003eHow do you make high protein pasta salad?u003c/strongu003e

Prioritize protein-rich ingredients: choose a substantial amount of lean protein (chicken, fish, beans), consider protein-enriched pasta (like chickpea or lentil pasta), and even incorporate protein into your dressing (e.g., Greek yogurt).

u003cstrongu003eIs protein pasta salad good for you?u003c/strongu003e

Absolutely! When made with whole grain pasta, lean protein, plenty of vegetables, and a healthy dressing, it's a balanced and nutritious meal providing protein, fiber, complex carbs, and healthy fats. It can be great for a u003cstrongu003eprotein pasta salad for weight lossu003c/strongu003e if portioned correctly and made with calorie-conscious choices.

u003cstrongu003eHow many calories in a protein pasta salad?u003c/strongu003e

Calories vary widely based on ingredients and portion size. Focus on whole, unprocessed ingredients. Our recipe, depending on protein choice, typically ranges from 350-500 calories per serving.

u003cstrongu003eCan I make this gluten-free?u003c/strongu003e

Yes! Simply use your favorite gluten-free pasta.

u003cstrongu003eWhat is the best pasta for protein pasta salad?u003c/strongu003e

Short shapes like rotini, fusilli, penne, or farfalle are ideal as they capture the dressing and small ingredients well. Whole wheat or legume-based pastas add extra nutrients.

Protein Pasta Salad Recipe

Description

A versatile and satisfying protein pasta salad packed with tender pasta, your choice of protein, fresh vegetables, and a zesty lemon-herb dressing. Perfect for a quick lunch, healthy dinner, or meal prep!

Ingredients

For the Pasta Salad

8 ounces short pasta (e.g., rotini, fusilli, penne; use whole wheat or legume-based for extra protein/fiber)
1.5-2 cups cooked protein (chopped or shredded; e.g., chicken, tuna, chickpeas, lentils, tofu – see notes for ideas)
1 cup cherry or grape tomatoes (halved or quartered)
1 medium cucumber (diced)
1 medium bell pepper (any color, diced)
1/4 cup red onion (finely diced; soak in cold water for 10 min to mellow, then drain)
1/4 cup fresh parsley (chopped)
Optional Add-ins: Kalamata olives (feta cheese, shredded carrots, corn kernels, baby spinach)

For the Zesty Lemon-Herb Dressing

1/3 cup extra virgin olive oil
1/4 cup lemon juice (freshly squeezed)
1 tablespoon Dijon mustard
1-2 cloves garlic (minced or grated)
1 teaspoon dried oregano
1/2 teaspoon salt (or to taste)
1/4 teaspoon black pepper (or to taste)
Optional: pinch of red pepper flakes (or 1 tsp honey/maple syrup)

Cook Mode Prevent your screen from going dark

Instructions

Cook Pasta: Bring a large pot of salted water to a boil. Add pasta and cook according to package directions until al dente.
Rinse & Cool Pasta: Drain pasta and rinse immediately under cold running water. Drain thoroughly.
Prepare Protein: If not already cooked, prepare your chosen protein (dice or shred).
Chop Vegetables: Wash and chop tomatoes, cucumber, bell pepper, red onion, and parsley.
Make Dressing: In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and pepper (plus optional red pepper flakes or sweetener).
Combine: In a large salad bowl, combine cooled pasta, cooked protein, chopped vegetables, and fresh parsley.
Dress & Toss: Pour dressing over the salad and toss gently until well combined.
Chill (Recommended): Cover and chill in the refrigerator for at least 30 minutes before serving for best flavor, or serve immediately.

Notes

Protein Choices:
Chicken: Use grilled, baked, or shredded rotisserie chicken.
Tuna/Salmon: Use good quality canned tuna (in water or oil, drained) or flaked cooked salmon.
Plant-Based: Chickpeas, lentils, shelled edamame, cubed pan-fried tofu, or tempeh are excellent.
Pasta Types: Rotini, fusilli, penne, or farfalle work best. Whole wheat, chickpea, or lentil pasta boosts nutrition.
Make Ahead: Salad can be made up to 1 day ahead. If using delicate greens like spinach, add them just before serving. Store dressing separately if preferred for meal prep, and combine before eating.
Customization: Feel free to add other vegetables like corn, shredded carrots, or olives. For a creamier dressing, whisk in 2-3 tbsp of plain Greek yogurt.
Gluten-Free: Use your favorite gluten-free pasta.
Vegan: Ensure protein choice is plant-based (chickpeas, lentils, tofu) and use maple syrup if adding sweetener to dressing.

Prep Time: 15 minutes
Cook Time: 10 minutes
Category: Salad, Side Dish
Cuisine: American