Quick & Easy Healthy High-Protein Pasta Salad Recipe
Makes: 3 Servings
Per Serving: 26g Protein | 274 Cal
We all know the struggle – you want a delicious and satisfying meal, but you're short on time. This healthy pasta salad is the answer. It's packed with flavor, fresh veggies, and protein, making it a well-rounded and satisfying dish.
As a health and fitness coach, I'm all about helping people develop healthy habits that fit their lifestyle. This recipe is a shining example. It's easy to whip up, uses wholesome, simple ingredients, and is perfect for meal prep – win, win, win!
Healthy Pasta Salad Recipes: More Than Just Mayo
Many traditional pasta salads are laden with creamy dressings and unhealthy fats. While delicious, they can leave you feeling sluggish. This recipe takes a different approach, focusing on fresh ingredients and a light vinaigrette. It's the perfect lunch to eat all summer long. Make a big batch and it'll last in the fridge all week.
So, what makes this healthy pasta salad recipe so good?
Fresh Veggies: This recipe bursts with colorful vegetables like cherry tomatoes, cucumbers, bell peppers, and kalamata olives. They add a delightful crunch, vitamins, and antioxidants.
Lean Protein: Chopped turkey sausage and light mozzarella cheese provide a protein punch to keep you feeling satisfied.
Flavorful Dressing: A simple vinaigrette made with olive oil, vinegar (your choice of red wine or balsamic works great!), and Italian seasoning brings all the flavors together without being heavy.
Customize It To Your Liking
This recipe is easily customizable to fit your preferences. Here are some ideas:
Swap the Pasta: Use whole-grain pasta for added fiber or gluten-free pasta for dietary restrictions.
Veggie Variations: Throw in some baby spinach, chopped broccoli florets, or even a can of chickpeas for extra texture and nutrients.
Protein Power: Instead of turkey sausage, try grilled chicken breast, shredded rotisserie chicken, or even a can of tuna for a different twist.
Let's Get Cooking: Easy Steps for a Delicious Pasta Salad
This recipe is all about simplicity. Here's what you'll need:
Ingredients (Makes 3 Servings)
1/2 box whole grain pasta (250g) (you could also use chickpea pasta or lentil pasta for even more of a high-protein pasta salad)
2 light fresh mozzarella sticks, chopped
10-15 cherry tomatoes, halved
5 persian cucumbers, chopped
1/4 red onion, finely chopped (red onion adds a nice bite, but if you're sensitive, you can use less or omit it altogether)
5-6 sweet mini peppers or 1 bell pepper, chopped (Red peppers add a vibrant color, but any color will work)
1/4 cup (1 oz) kalamata olives (Feel free to use black olives if you prefer)
4 oz Trader Joe's Turkey Summer Sausage OR Applegate Turkey Pepperoni, chopped (You can use any chicken sausage you like)
1 oz sun dried tomatoes, oil-free & chopped
1 bag marinated artichoke hearts or 1/2 cup, chopped
Handful of chopped fresh parsley
1/4 cup Skinny Girl Italian Dressing or Bolthouse Farms Italian Salt & Pepper Dressing (Choose a vinaigrette-style dressing for a lighter option or make your own with red wine vinegar, olive oil, herbs, salt, and pepper)
Instructions
Cook the Pasta: Bring a large pot of water to a boil. Salt the water, then add the pasta and cook according to package instructions until al dente (slightly firm to the bite).
Prep While it Cooks: While the pasta cooks, wash and chop all your veggies and fresh herbs.
Drain and Toss: Drain the cooked pasta and rinse it with cold water to stop the cooking process. This also helps prevent the pasta from sticking together.
Assemble the Salad: In a large bowl, combine the drained pasta, chopped fresh vegetables, chopped sausage or chicken, sundried tomatoes, artichoke hearts, olives, and fresh parsley.
Dress it Up: Pour your favorite vinaigrette dressing over the salad and toss to coat everything evenly. Season with salt and pepper to taste.
Pro Pasta Salad Tips
Here are some additional tips for making a healthy and delicious pasta salad:
Fresh is Best: Use the freshest ingredients possible for the best flavor and texture.
Don't Overcook the Pasta: Al dente pasta is key! Overcooked pasta will become mushy and ruin the texture of your salad.
Chill Out: Let the pasta salad chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld
Cook Pasta in Salted Water: Adding a pinch of salt to your pasta water not only seasons the pasta itself, but it also helps to enhance the overall flavor of your salad.
Reserve Some Pasta Water: Before draining your pasta, reserve a little bit of the starchy pasta water. You can add a splash or two to your dressing if your salad seems a bit dry. The starch in the pasta water helps the dressing cling to the noodles.
Fresh Herbs for Extra Flavor: Fresh herbs like basil, oregano, or dill can add a wonderful pop of fresh flavor to your pasta salad. Toss them in right before serving.
Think Beyond the Greens: While lettuce is a classic pasta salad addition, don't be afraid to experiment with other salad ingredients. Try chopped baby spinach, arugula, or even shredded kale for a different texture and nutrient boost.
Homemade Dressing is Delicious: While store-bought dressings are convenient, making your own homemade Italian dressing or a delicious Greek salad dressing is surprisingly easy and allows you to control the ingredients.
Beyond the Side Dish
This healthy pasta salad recipe is so versatile, it can be more than just a side dish. Here are some ideas:
Main Course Magic: Add a can of drained and rinsed chickpeas or kidney beans for extra protein and fiber, turning this into a satisfying vegetarian main course.
Lunch on the Go: Pack leftover pasta salad in an airtight container for a healthy and flavorful lunch option. The flavors will continue to develop, making it even tastier the next day.
Summer Potluck Star: This vibrant and colorful pasta salad is sure to be a hit at your next summer potluck.
FAQs
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Whole grain pasta is great for a healthy pasta salad as it offers more fiber and nutrients compared to refined pasta varieties.
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Absolutely! In fact, pasta salad often tastes even better after it has had time to marinate in the dressing. Just store it in an airtight container in the fridge until you're ready to serve.
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When stored properly in an airtight container, pasta salad can last for up to 3-4 days in the fridge. Be sure to give it a good stir before serving.
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Adding protein-rich ingredients like grilled chicken, chickpeas, or hard-boiled eggs can make your pasta salad more filling and satisfying.
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Absolutely! Just use gluten-free pasta in place of traditional pasta to make your pasta salad gluten-free and suitable for those with gluten sensitivities.
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To prevent your pasta salad from drying out, reserve some of the pasta cooking water and add it to the salad when tossing everything together. This will help keep the salad moist and flavorful.
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Get creative with your pasta salad by adding ingredients like feta cheese, black olives, fresh basil, or roasted red peppers for extra flavor and texture.
This healthy pasta salad recipe is a great example of how delicious and nutritious meals can be easy to prepare. With fresh ingredients, a simple vinaigrette, and a bit of creativity, you can create a healthy and satisfying dish that the whole family will love. So next time you're looking for a quick and easy meal option, give this healthy pasta salad recipe a try!
Healthy Pasta Salad
Ingredients
- 1/2 box whole grain pasta (250g) (you could also use chickpea pasta or lentil pasta for even more of a high-protein pasta salad)
- 2 light fresh mozzarella sticks, chopped
- 10-15 cherry tomatoes, halved
- 5 persian cucumbers, chopped
- 1/4 red onion, finely chopped (red onion adds a nice bite, but if you're sensitive, you can use less or omit it altogether)
- 5-6 sweet mini peppers or 1 bell pepper, chopped (Red peppers add a vibrant color, but any color will work)
- 1/4 cup (1 oz) kalamata olives (Feel free to use black olives if you prefer)
- 4 oz Trader Joe's Turkey Summer Sausage OR Applegate Turkey Pepperoni, chopped (You can use any chicken sausage you like)
- 1 oz sun dried tomatoes, oil-free & chopped
- 1 bag marinated artichoke hearts or 1/2 cup, chopped
- Handful of chopped fresh parsley
- 1/4 cup Skinny Girl Italian Dressing or Bolthouse Farms Italian Salt & Pepper Dressing (Choose a vinaigrette-style dressing for a lighter option or make your own with red wine vinegar, olive oil, herbs, salt, and pepper)
Instructions
- Cook the Pasta: Bring a large pot of water to a boil. Salt the water, then add the pasta and cook according to package instructions until al dente (slightly firm to the bite).
- Prep While it Cooks: While the pasta cooks, wash and chop all your veggies and fresh herbs.
- Drain and Toss: Drain the cooked pasta and rinse it with cold water to stop the cooking process. This also helps prevent the pasta from sticking together.
- Assemble the Salad: In a large bowl, combine the drained pasta, chopped fresh vegetables, chopped sausage or chicken, sundried tomatoes, artichoke hearts, olives, and fresh parsley.
- Dress it Up: Pour your favorite vinaigrette dressing over the salad and toss to coat everything evenly. Season with salt and pepper to taste
