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high protein pasta salad

Healthy High Protein Pasta Salad

Rebecca Blumer
A fresh, filling pasta salad made with chickpea rotini, vibrant veggies, feta, and a tangy vinaigrette. Ideal for meal prep, light lunches, or a healthy post-workout option.
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Prep Time 20 minutes
Cook Time 10 minutes
Chilling Time 30 minutes
Total Time 40 minutes
Course Salad
Cuisine Mediterranean-Inspired
Servings 4 Servings
Calories 245 kcal

Ingredients
 

Salad Base

  • 8 oz. chickpea rotini pasta e.g., Banza
  • 1.5 cups broccoli florets finely chopped
  • 0.5 red bell pepper chopped
  • 0.5 English cucumber chopped
  • 1 cup cherry tomatoes chopped
  • 0.25 cup red onion chopped
  • 0.25 cup fresh parsley chopped
  • 0.25 cup fresh basil chopped
  • 15 oz. fat-free feta cheese crumbled
  • 2.25 oz. canned sliced black olives drained
  • salt and black pepper to taste

Homemade Dressing

  • 0.25 cup extra virgin olive oil
  • 4 tbsp red wine vinegar
  • 1 tbsp Dijon mustard
  • 1 clove garlic minced
  • salt and pepper to taste

Instructions
 

  • Bring a large pot of salted water to a boil. Cook the chickpea rotini pasta according to package instructions, leaning toward the shorter time for al dente. Drain and rinse under cold water.
  • In a small bowl or jar, mix olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper. Whisk or shake until emulsified.
  • Finely chop the red bell pepper, cucumber, broccoli, cherry tomatoes, red onion, parsley, and basil.
  • In a large bowl, combine the cooled pasta, chopped vegetables and herbs, crumbled feta, and olives. Pour over the dressing and toss gently to coat.
  • Cover and refrigerate for at least 30 minutes to allow flavors to blend.
  • Before serving, toss the salad again and adjust seasoning with salt and pepper if needed.

Notes

Customize with add-ins like grilled chicken, edamame, or sunflower seeds. Swap feta for a dairy-free version or tofu for a vegan twist. Chill time is key for flavor development.
Nutrition Facts (Per 175g Serving)
  • Calories: 245 kcal
  • Protein: 11 g
  • Fat: 12 g
    • Saturated Fat: 1 g
    • Polyunsaturated Fat: 1 g
    • Monounsaturated Fat: 7 g
  • Carbohydrates: 26 g
  • Fiber: 5 g
  • Sugar: 4 g
  • Cholesterol: 1 mg
  • Sodium: 178 mg
  • Potassium: 556 mg
 
⚠️ Disclaimer: The nutrition information provided is estimated based on automated calculations and should be viewed as an approximation. These values are offered as a helpful reference and may vary depending on specific ingredients and brands used. For the most accurate results, please consult your own nutritional data or preferred brand values.

Nutrition

Calories: 245kcalCarbohydrates: 26gProtein: 11gFat: 12gSaturated Fat: 1gCholesterol: 1mgSodium: 178mgPotassium: 556mgFiber: 5gSugar: 4g
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