High-Protein Pasta Salad

This colorful high-protein pasta salad is perfect for busy families who want something healthy and filling! You’ll love how it’s packed with plant-based protein and Mediterranean flavors that make every bite satisfying.

Recipe Details

Timing & Servings: Active Time: 20 minutes, Total Time: 25 minutes, Serves: 6 people.

Nutrition Profile: No Added Sugar, Mediterranean Diet, Weight Loss, Nut-Free, Soy-Free, Vegetarian, High-Protein, Egg-Free, Gluten-Free.

Nutrition Facts (per serving): 385 Calories, 19g Fat, 39g Carbs, 16g Protein.

Ingredients You’ll Need

Chickpea rotini pasta: You’ll need one 8-ounce box of this protein-packed pasta. I love how chickpea pasta gives you way more protein than regular pasta!

Extra-virgin olive oil: Use ¼ cup of good quality olive oil for the dressing. This adds healthy fats and makes everything taste amazing.

Fresh lemon juice: You’ll need 3 tablespoons from 1 large lemon. Fresh is so much better than bottled – trust me on this one!

Za’atar seasoning: Use 2 teaspoons plus extra for garnish. This Middle Eastern spice blend adds such a unique tangy flavor.

Fresh thyme: You’ll need 1 teaspoon finely chopped, plus more for garnish. The fresh herbs make all the difference here.

Ground cumin: Just ½ teaspoon adds warmth and depth to the dressing.

Garlic powder: Use ½ teaspoon for that savory garlic flavor without the prep work.

Salt and pepper: You’ll need ½ teaspoon of each, plus extra pepper for garnish.

Cucumber: One small cucumber, quartered and sliced gives you about 2 cups of fresh crunch.

Cherry tomatoes: Use 1 pint halved – that’s about 2 cups of juicy sweetness.

Chickpeas: One 15-ounce can of no-salt-added chickpeas, rinsed and drained. Double the protein power!

Roasted red peppers: A 12-ounce jar drained and chopped gives you about 1¼ cups of smoky flavor.

Red onion: One medium onion thinly sliced gives you about 1 cup of sharp bite.

Fresh mozzarella pearls: An 8-ounce package adds creamy richness to every bite.

How to Make High-Protein Pasta Salad

Step 1: Bring a large pot of water to boil over high heat. Add the chickpea pasta and reduce heat to maintain a lively simmer. Cook undisturbed for 6 to 7 minutes until tender. Drain and rinse with cold water right away. Transfer to a large rimmed baking sheet and spread in an even layer. Let it cool at room temperature for 10 minutes.

Step 2: While the pasta cools, whisk together the olive oil, lemon juice, za’atar, thyme, cumin, garlic powder, salt and pepper in a large serving bowl. Make sure everything is well combined – this dressing is so good!

Step 3: Add the sliced cucumber, halved tomatoes, rinsed chickpeas, chopped roasted red peppers, sliced red onion, and mozzarella pearls to the bowl. Toss everything with the cooled pasta until well coated. Garnish with extra za’atar, thyme, and pepper if you want!

Easy and Quick High-Protein Pasta Salad Version

Want to make this even faster? You can use pre-cut vegetables from the salad bar at your grocery store! Buy already sliced cucumbers, halved cherry tomatoes, and chopped red onion. This saves you about 10 minutes of prep time and makes the recipe super quick to throw together.

Serving Ideas

This pasta salad is a complete meal all on its own! It’s perfect for lunch boxes, picnics, or a light dinner. Serve it with some crusty bread or grilled pita for extra satisfaction. You could also pair it with rotisserie chicken if you want even more protein.

Storage

Store leftovers in an airtight container in the fridge for up to 4 days. If you know you’ll have leftovers, store the dressing separately in the fridge for up to 1 week. Just toss everything together when you’re ready to eat!

Substitutions

No chickpea pasta? You can use any pasta shape you like – regular, red lentil, or black bean pasta all work great. Can’t find za’atar? Mix together dried oregano, thyme, and sesame seeds for a similar flavor. You can swap the mozzarella pearls for cubed feta cheese or even skip the cheese entirely for a vegan version.

Pro Tips

• Cool pasta completely: Don’t skip the cooling step – warm pasta will make your mozzarella melt!
• Rinse chickpeas well: This removes the canned taste and makes them taste so much fresher.
• Make ahead friendly: This salad tastes even better the next day when all the flavors have time to meld together.
• Don’t overdress: Start with less dressing and add more as needed – you can always add more but you can’t take it away!

FAQs

What is za’atar?

Za’atar is a popular Middle Eastern spice blend that adds a tangy, nutty flavor to dishes. It’s made with oregano, thyme, sumac, sesame seeds, and salt. You can find it in most grocery stores in the spice aisle!

Can I use a different pasta?

You bet! While chickpea rotini works great because it holds the dressing well, you can use any pasta shape you prefer. Regular pasta, red lentil, black bean, or gluten-free quinoa pasta all work wonderfully in this recipe.

What should I serve with this pasta salad?

This pasta salad is perfect with crusty bread, grilled pita, or naan. You could also serve it alongside rotisserie chicken, burgers, or grilled fish for a complete meal.

How should I store leftovers?

Sure! Just transfer the pasta salad to an airtight container and pop it in the fridge for up to 4 days. Pro tip: if you know you’ll have leftovers, store the dressing separately and it’ll keep for up to a week!

I hope you love this protein-packed pasta salad as much as my family does! Let me know how it turns out for you – I always love hearing about your cooking adventures. Happy cooking, friend!