Packed with 23g of plant-based protein per serving, this protein pasta salad is creamy yet refreshing and highly nutritious! Ready in 15 minutes, this recipe refrigerates beautifully, making it ideal for meal prep.
This recipe is also great for serving a crowd! For a summer potluck or cookout, I love pairing it with my vegan BBQ ribs and tomato cucumber corn salad.
This high-protein pasta salad was a lifesaver back when I was juggling studies and a part-time job at a personal training studio. With limited lunch options in the area (and most of them being overpriced!), I started packing this salad for my midday meals.
It’s quick to prepare, delicious chilled, and super satisfying, especially with some chopped vegan Italian sausage or seared seitan chicken breast on top for an extra boost of protein.
Jump to:
- 💚Why you will love this protein pasta salad
- 🥗What you will need
- 📃Ingredients substitutions and variations
- 🍗Other high-protein toppings and mix-ins for pasta salad
- 🔪How to make protein pasta salad
- ✔Tips on cooking pasta
- ❄️Storing and meal prep suggestions
- ?Commonly asked questions
- 🍽More salad recipes
- 📖 Recipe
💚Why you will love this protein pasta salad
- Refreshing and light yet satisfying, making it ideal for hot summer days
- Packed with 23g of plant-based protein, including chickpea pasta, beans, and edamame
- Meal-prep friendly – a great packed lunch option
- Great for potlucks, picnics, and summer cookouts!
🥗What you will need
📃Ingredients substitutions and variations
- Chickpea pasta - I use Banza chickpea pasta to boost the protein content, but any high-protein pasta will work. Regular pasta will work, but it is lower in protein.
- Vegetables – Use any combination of vegetables you like. To save time, use pre-chopped vegetables.
- Red kidney beans – Can be substituted with other beans (chickpeas, butter beans, etc.)
- Cashews - Soaked overnight to soften. Can be substituted with ½ cup of Greek or soy yogurt.
- White wine vinegar – or red wine vinegar/lemon juice.
- Dressing – Feel free to substitute with other dressings, like Caesar, vinaigrette, or my vegan Italian dressing.
🍗Other high-protein toppings and mix-ins for pasta salad
Here are some other protein ingredients you can add to further bump up the protein content:
- Baked tofu or tempeh
- Cooked chicken breast, steak, or prawns.
- Plant-based alternatives like seitan steak, instant pot seitan, or vegan bologna
- Toppings – protein puffs, roasted black beans, roasted lentils, chopped nuts or seeds of choice, crumbled feta (or vegan feta).
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🔪How to make protein pasta salad
- Cook pasta according to instructions on package. Drain, rinse with cold water, then set aside.
- Make the dressing by blending all ingredients in a blender.
- Add all ingredients to a bowl. Pour in dressing and mix until everything is well combined.
- Serve immediately or refrigerate the protein pasta salad for at least 30 minutes before serving to allow the flavors to develop.
✔Tips on cooking pasta
Chickpea pasta tends to become soft and crumble if overcooked, so start checking it a minute or two earlier than the package instructions suggest.
Additionally, cook pasta on a gentle simmer (instead of a rolling boil) to prevent it from falling apart.
❄️Storing and meal prep suggestions
- Pasta salad can be kept at room temperature for up to 2 hours.
- If you’re taking it on the go, store it in an insulated cooler bag and enjoy it within 4 hours.
- For longer periods, tuck an ice pack in.
- Refrigerate leftovers in an airtight container for up to 5 days.
- I don’t recommend freezing this salad, as it can change the texture of the pasta and make it mushy once thawed.
?Commonly asked questions
If you’d like to further boost the protein in your pasta salad, there are plenty of delicious options to choose from.
For a plant-based version, try baked tofu or tempeh cubes, chunks of seitan, sliced vegan sausage, or plant-based chicken pieces. You can also add beans of your choice, or simply use a legume-based pasta, such as lentil or edamame, for a protein-packed base.
If you’re not strictly plant-based, animal protein options like shredded chicken, ground beef or turkey, seared steak, or grilled shrimp also work beautifully.
To prevent chickpea pasta from falling apart when cooking, cook it on a gentle simmer instead of a rolling boil. Additionally, avoid overcooking them. Pasta should be tender, but not overly soft or mushy.
To prevent pasta salad from drying out excessively when stored, ensure the pasta is cooked until tender (not al dente) and store the salad in an airtight container in the refrigerator.
You might also consider reserving a bit of the dressing and mixing it in just before serving to add back some moisture and richness.
📖 Recipe
High Protein Pasta Salad
Equipment
Ingredients
For the salad
- 2 cups chickpea pasta or other high-protein pasta* (see notes)
- 2 cups shredded romaine lettuce
- 1 medium yellow bell pepper diced
- 1 15 oz can red kidney beans or other kinds of beans
- 1 cup frozen shelled edamame
- 12 cherry / grape tomatoes halved
- salt and pepper to taste
For the dressing** (see notes)
- ½ cup raw cashews presoaked overnight (or ½ cup greek yogurt)
- ⅓ cup water
- ¼ cup white wine vinegar or red wine vinegar/lemon juice
- 2 tablespoons nutritional yeast
- 2 teaspoon maple syrup or another liquid sweetener
- 2 teaspoon Italian seasonings
- 1 teaspoon dijon mustard
- 1 clove garlic
- salt and pepper to taste
Instructions
- Bring a pot of water to a gentle simmer and cook pasta according to package instructions. Add edamame to the pot during the last few minutes of cooking.
- Drain edamame and pasta from the pot and rinse with cold water. Set aside.
- While pasta is cooking, make the Italian dressing by combining all ingredients in a blender and blend until smooth.
- In a large salad bowl, place in all ingredients and pour in dressing. Mix until everything is thoroughly combined. Give it a taste and add more seasonings, if needed.
- Enjoy immediately, or let it chill in the fridge until ready to serve.
Video
Notes
- Vegetables - Feel free to use any veggie combinations you have on hand.
- Make it higher protein - Add other protein sources such as shredded chicken, seitan, seared steak (or vegan steak), tofu, or tempeh.
- Pasta salad can be kept at room temperature for up to 2 hours. If you’re taking it on the go, store it in an insulated cooler bag and enjoy it within 4 hours. For longer periods, tuck an ice pack in.
- Storing leftovers - Refrigerate leftovers in an airtight container for up to 5 days.
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Nutrition
Nutrition info calculated is just a rough estimate and is provided as a courtesy. Bear in mind that value will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it is highly recommended that you calculate it on your own with the actual amount and type of ingredient used.
Yvonne says
The 2 c. Of pasta, dry or after it is cooked? Thanks.
Jim Mee Sha says
It is 2 cups of uncooked pasta. 😁
Jeannie says
Fantastic! Only thing I did differently was to add Kalamata olives, sun dried tomatoes, and pickled red onions. Will definitely be making again.
Joyce A Stevens says
Question: The recipe doesn't state whether to rinse the red kidney beans. Should they be rinsed? Thank you.
Jim Mee Sha says
Yes, you will need to rinse the beans.😁
Paige Bordier says
Hi! Just wondering what store bought alternative dressing you might suggest? With the cashew milk, seems it’s not like a standard Italian dressing which I love but looking for a store bought creamy alternative that might be comprae 🙂
Meesha says
Vegan ranch dressing or vegan caesar dressing will work in this recipe if you are looking for a creamy dressing.😉
Lisa says
What’s the nutrition information measurements. 23g protein per…?
Meesha says
It is 23g of protein per serving! This recipe makes 4 servings. 😊
Holly Rook says
This is so delicious. The dressing is so tasty and the recipe makes enough to thoroughly coat the pasta salad which I love. I doubled the recipe and added olives and sun-dried tomatoes but otherwise made as is. This recipe is going to be my new go-to for pasta salad!
Meesha says
I am super happy to hear that! Thanks for leaving this kind comment.😁
Maryam says
Looks delicious. But I am curious, what is the actual serving size? You have provided the nutritional information but I don’t see the serving size for it.
Meesha says
A serving is about 1/6 of the whole batch. 😊
Jenni says
But it makes 4 servings?
Jim Mee Sha says
I had since updated the recipe, and this current recipe makes 4 servings. 😁
Callie says
I really like this recipe, thanks for sharing! Quick question - in the ingredients is it 2c of cooked or uncooked pasta?
Meesha says
It is 2 cups of uncooked pasta.😁