Protein Pasta Salad Recipe
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!
Equipment
- Large Pot: For boiling the pasta.
- Colander or Strainer: For draining the cooked pasta and rinsing it.
- Cutting Board: A good-sized board for chopping vegetables and protein. (Ideally, use separate boards for produce and raw protein if you're cooking it from scratch).
- Chef's Knife: A sharp knife for efficiently chopping vegetables and protein.
- Large Salad Bowl: For combining all the salad ingredients.
- Small Bowl or Jar with Lid: For whisking or shaking the salad dressing.
- Whisk or Fork: For mixing the dressing ingredients.
- Measuring Cups: For measuring dry ingredients (like pasta) and liquid ingredients (like olive oil, lemon juice).
- Measuring Spoons: For measuring smaller quantities like Dijon mustard, herbs, salt, and pepper.
- Salad Servers or Large Spoons: For tossing and serving the salad.
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
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.
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.