Quick Description
This High-Protein Veggie Pasta Salad is a refreshing and nutritious dish packed with colorful vegetables, whole wheat pasta, and protein-rich ingredients like chickpeas or grilled chicken. The combination of crisp cucumbers, juicy tomatoes, and Kalamata olives tossed in a light, zesty dressing makes for a perfect meal prep or side dish for gatherings.
Servings & Timing
- Serves: 4–6
- Prep Time: 15 minutes
- Cook Time: 10 minutes (for pasta)
- Total Time: ~25 minutes
Ingredients List
- 8 oz whole wheat spaghetti (or gluten-free pasta)
- 1 cup cherry tomatoes (sliced in halves)
- ½ cup cucumber (sliced)
- 1/2 cup Kalamata olives (pitted)
- ½ cup red bell pepper (diced)
- ¼ cup red onion (finely chopped)
- 1 cup chickpeas (canned or cooked)
- ¼ cup fresh parsley (chopped)
- ¼ cup grated Parmesan cheese (optional)
For the Dressing:
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- ½ tsp garlic powder
- Salt and pepper to taste
- 1 tbsp lemon juice (optional for extra freshness)
Instructions
1. Cook the Pasta
Cook the whole wheat pasta according to package instructions, drain, and set aside to cool.
2. Prepare the Veggies
While the pasta is cooling, chop the cherry tomatoes, cucumbers, red bell pepper, and red onion. Set aside with the olives and chickpeas.
3. Make the Dressing
In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, garlic powder, salt, pepper, and lemon juice (if using).
4. Combine the Salad
In a large mixing bowl, combine the cooled pasta, chopped vegetables, chickpeas, and parsley. Drizzle the dressing over the salad and toss everything to coat evenly.
5. Serve
Top with grated Parmesan cheese if desired. Serve immediately or refrigerate for 30 minutes to let the flavors meld.
Nutrition (per serving)
Approximate values:
- Calories: 250
- Protein: 10g
- Carbs: 35g
- Fat: 10g
- Fiber: 7g
Benefits
- High-Protein: Chickpeas and whole wheat pasta provide a solid protein base.
- Rich in Fiber: The whole wheat pasta, chickpeas, and vegetables make this salad a fiber powerhouse.
- Customizable: Add grilled chicken, tofu, or cheese for a protein boost.
- Perfect for Meal Prep: This salad keeps well in the fridge for a few days, making it ideal for lunch or dinner throughout the week.
Additional Notes
- For a keto-friendly version, substitute pasta with zucchini noodles or shirataki noodles.
- Add-ins: Try adding grilled chicken, feta cheese, or avocado for extra flavor and protein.
Dietary Info
- High-Protein: Yes (with chickpeas and optional chicken)
- Low-Carb Option: Yes (substitute pasta with zucchini or cauliflower rice)
- Gluten-Free Option: Yes (use gluten-free pasta)
- Vegetarian: Yes
- Dairy-Free: Yes (omit Parmesan cheese)
Brief Introduction
This High-Protein Veggie Pasta Salad is the perfect combination of freshness and heartiness. It’s light yet satisfying, with tons of flavors and textures from the vegetables, pasta, and chickpeas. It’s an easy-to-make, protein-packed salad that can be served as a main course or a side dish for your next gathering.
Step-by-Step Cooking Guide
- Cook pasta and let it cool.
- Chop vegetables and prepare chickpeas.
- Whisk together the dressing.
- Combine pasta, veggies, and chickpeas.
- Drizzle with dressing, toss, and serve!
Ingredient Details & Substitutions
- Whole Wheat Pasta: Provides fiber and a nutty flavor; can be substituted with gluten-free pasta.
- Chickpeas: Excellent source of plant-based protein and fiber.
- Kalamata Olives: Adds a savory flavor; use any other type of olives you prefer.
Recipe Variations & Serving Suggestions
- Greek Version: Add kalamata olives, feta cheese, and fresh oregano.
- Protein-Packed: Add grilled chicken or chickpeas for more protein.
- Creamy Dressing Version: Add a tablespoon of Greek yogurt or tahini to the dressing.
Storage & Make-Ahead
- Fridge: Store in an airtight container for up to 3 days.
- Freezer: Not recommended for freezing, as the texture of the veggies will change.
- Let it sit in the fridge for 30 minutes before serving for better flavor blending.
FAQs
Can I make this ahead of time?
Yes, it actually tastes even better after sitting for a few hours or overnight, as the flavors develop.
Can I add more protein?
Yes, you can add grilled chicken, turkey, or even tofu to increase the protein content.
Can I make this gluten-free?
Yes, just use gluten-free pasta and enjoy!
Optional Personal Story
I started making this High-Protein Veggie Pasta Salad for meal prep when I wanted something light but filling that wouldn’t weigh me down. It’s become a staple in my diet, especially when I need a quick and healthy option to grab for lunch or dinner.
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Make this High-Protein Veggie Pasta Salad your new go-to meal prep dish! It’s healthy, easy to make, and packed with protein to keep you energized all day.
