Quick Description
This High-Protein Mediterranean Veggie Pasta Salad is a vibrant, healthy dish made with thin spaghetti, fresh veggies, and briny olives, all tossed in a light dressing. It’s the perfect side dish or light meal, packed with fiber, vitamins, and a fresh Mediterranean flavor that makes it a family favorite for any occasion.
Servings & Timing
Serves: 6–8
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: ~30 minutes
Ingredients List
- 1 lb thin spaghetti (broken into 1-inch pieces)
- 1 pint cherry tomatoes, chopped in half
- 2 medium zucchini, diced
- 1 large cucumber, diced
- 1 medium green bell pepper, diced
- 1 red bell pepper, diced
- 1 large red onion, diced
- 2 cans (2 ¼ oz each) ripe olives, sliced and drained
Instructions
1. Cook the Pasta
Cook spaghetti according to package instructions. Drain and rinse under cold water to cool. Set aside.
2. Prepare the Veggies
While pasta is cooking, chop all vegetables: cherry tomatoes, zucchini, cucumber, bell peppers, onion, and olives.
3. Combine the Salad
In a large bowl, combine the cooled pasta with the chopped veggies and olives. Toss to mix evenly.
4. Dress the Salad
(Optional: You can drizzle with a light olive oil dressing, or your favorite vinaigrette, to taste.)
Toss again to coat everything.
5. Serve
Serve chilled or at room temperature. For added flavor, refrigerate for 1–2 hours before serving to allow the flavors to meld.
Nutrition (Per Serving – Approximate)
Calories: 280
Protein: 9g
Carbs: 42g
Fat: 12g
Fiber: 6g
Sugar: 7g
Benefits
- High in Fiber & Protein
- Packed with Veggies
- Fresh & Light
- Perfect for Meal Prep
- Customizable
Additional Notes
- Add grilled chicken or chickpeas for a protein boost
- Use gluten-free pasta for a gluten-free option
- For more flavor, add feta cheese or fresh herbs (like basil or parsley)
- Can be made ahead and stored in the fridge for up to 3 days
Dietary Info
High-Protein: ✅
Low-Carb: ❌
Gluten-Free: ❌ (unless using gluten-free pasta)
Vegan: ✅ (without cheese or dressing)
Keto-Friendly: ❌
Brief Introduction
This Mediterranean Veggie Pasta Salad is fresh, healthy, and bursting with color. The combination of fresh vegetables, tangy olives, and light pasta makes it a perfect dish for warm weather meals, BBQs, or as a side for your favorite protein.
Step-by-Step Cooking Guide
- Cook pasta
- Chop veggies
- Mix pasta and veggies
- Toss with dressing
- Chill
- Serve
Ingredient Details & Substitutions
Pasta:
Swap thin spaghetti with penne or rotini for different textures.
Olives:
Use Kalamata olives for a more authentic Mediterranean taste.
Veggies:
Add or swap veggies, like roasted red peppers, artichokes, or spinach.
Recipe Variations & Serving Suggestions
Variations
- Mediterranean chicken salad (add grilled chicken)
- Vegan version (omit cheese, use plant-based dressing)
- Add quinoa for more protein
Serve With
- Grilled chicken or fish
- Side of hummus and pita
- Roasted veggies
Storage & Make-Ahead
Refrigerate: 3–4 days
Freeze: Not recommended (pasta may become mushy)
Reheat: Serve cold or at room temperature
FAQs
Can I use a different type of pasta?
Yes, any short pasta like penne, fusilli, or farfalle works well.
How can I add more protein?
Add grilled chicken, chickpeas, or even feta cheese.
Can I make it ahead of time?
Yes, this salad stores well for up to 3–4 days in the fridge.
Optional Personal Story
This salad has been my go-to dish for picnics, BBQs, and meal prep. It’s easy to make, full of flavor, and always a crowd-pleaser!
