Looking for a nutritious meal that doesn’t skimp on flavor? This high protein pasta salad is the perfect solution! It’s loaded with colorful vegetables, lean protein, and a zesty dressing that brings everything together. Ideal for meal prep or a quick lunch, this salad is not only satisfying but also supports your fitness goals. Dive into this easy-to-follow recipe and elevate your salad game!
Ingredients
– 2 cups whole wheat rotini pasta
– 1 cup grilled chicken, sliced
– 1/2 cup cherry tomatoes, halved
– 1/2 cup bell peppers, diced (red and green)
– 1/4 cup red onion, finely chopped
– 1/4 cup feta cheese, crumbled
– 1/4 cup sunflower seeds
– 3 tablespoons olive oil
– 2 tablespoons balsamic vinegar
– Salt and pepper to taste
Servings and Cooking Time
This recipe serves 4 people. Preparation time is approximately 15 minutes, with a cooking time of 10 minutes.
Nutritional Value
Each serving (1/4 of the salad) contains approximately 350 calories, 30g protein, 15g carbohydrates, 20g fat, and 5g fiber. These values make this dish a great option for a high-protein diet.
Step-by-Step Cooking Process
1. Cook the whole wheat rotini pasta according to package instructions until al dente.
2. Drain the pasta and rinse it under cold water to stop the cooking process.
3. In a large bowl, combine the cooked pasta, grilled chicken, cherry tomatoes, bell peppers, and red onion.
4. In a small bowl, whisk together olive oil and balsamic vinegar.
5. Pour the dressing over the pasta mixture and toss to combine.
6. Add crumbled feta cheese and sunflower seeds to the salad.
7. Season with salt and pepper to taste.
8. Chill the salad in the refrigerator for at least 30 minutes before serving.
9. Serve cold or at room temperature for the best flavor.
10. Enjoy your nutritious high protein pasta salad as a meal or side dish!
Alternative Ingredients
Feel free to substitute grilled chicken with chickpeas or tofu for a vegetarian option. You can also use quinoa instead of pasta for a gluten-free alternative, or add your favorite vegetables like spinach or cucumbers.
Serving and Pairings
This high protein pasta salad pairs wonderfully with a light vinaigrette or can be served alongside grilled vegetables. It’s also delicious with a slice of whole-grain bread or wrapped in a tortilla for a healthy lunch option.
Storage and Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. This salad is best enjoyed cold, and there’s no need to reheat. It can also be made in advance and stored for meal prep.
Cooking Mistakes
- Overcooking the pasta can make it mushy; aim for al dente.
- Not chilling the salad before serving can affect flavor.
- Using too much dressing can make the salad soggy.
- Skipping the seasoning can lead to blandness.
- Forgetting to rinse the pasta can lead to clumping.
- Not balancing protein and veggies can affect nutrition.
Helpful Tips
- Experiment with different proteins like shrimp or turkey.
- Add herbs like basil or parsley for extra freshness.
- Use a variety of colorful vegetables for a visual appeal.
- Prepare the salad a day in advance for enhanced flavors.
- Adjust the dressing based on personal taste preferences.
FAQs
Can I make this salad ahead of time?
Yes, this salad is great for meal prep! You can make it a day in advance, allowing the flavors to meld together. Just keep it refrigerated until you’re ready to serve.
What can I substitute for pasta?
If you want a gluten-free option, consider using quinoa or zucchini noodles. Both provide great texture and flavor while maintaining the salad’s high protein content.
How long can I store leftovers?
Leftovers can be stored in the fridge for up to 3 days. Make sure to keep it in an airtight container to preserve freshness.
Is this salad suitable for a diet?
Absolutely! With its high protein content and healthy fats, this salad fits well into most diets, including low-carb or high-protein plans.
Can I add more vegetables?
Definitely! Feel free to add any of your favorite vegetables, such as spinach, cucumbers, or carrots, to enhance nutrition and flavor.
Conclusion
This high protein pasta salad is a versatile, nutritious dish that is simple to prepare and perfect for any meal. Packed with protein, vibrant vegetables, and a tangy dressing, it’s sure to please everyone at the table. Enjoy it as a main dish or as a side, and feel free to customize it to your liking!
High Protein Pasta Salad
Ingredients
- 2 cups whole wheat rotini pasta
- 1 cup grilled chicken sliced
- 1/2 cup cherry tomatoes halved
- 1/2 cup bell peppers diced
- 1/4 cup red onion finely chopped
- 1/4 cup feta cheese crumbled
- 1/4 cup sunflower seeds
- 3 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- Salt and pepper to taste
Instructions
- Cook the whole wheat rotini pasta according to package instructions until al dente.
- Drain the pasta and rinse it under cold water to stop the cooking process.
- In a large bowl, combine the cooked pasta, grilled chicken, cherry tomatoes, bell peppers, and red onion.
- In a small bowl, whisk together olive oil and balsamic vinegar.
- Pour the dressing over the pasta mixture and toss to combine.
- Add crumbled feta cheese and sunflower seeds to the salad.
- Season with salt and pepper to taste.
- Chill the salad in the refrigerator for at least 30 minutes before serving.
- Serve cold or at room temperature for the best flavor.
- Enjoy your nutritious high protein pasta salad as a meal or side dish!
Nutrition
