Healthy High Protein Pasta Salad No Mayo Recipe
This Healthy High Protein Pasta Salad is a vibrant, nutrient-packed dish perfect for a light lunch or side. Made with protein-enriched rotini, fresh vegetables, tangy feta, and a flavorful homemade vinaigrette, it’s a delicious no-mayo option that’s easy to prepare and satisfying.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Scale
Salad Ingredients
- 8 oz rotini pasta (preferably Barilla Protein+ for extra nutrition)
- 1 red bell pepper, diced into 1/2-inch pieces
- 1 English cucumber, quartered and sliced 1/4-inch thick
- 1.5 cups broccoli florets
- 1 cup cherry tomatoes, halved lengthwise
- 1/4 cup red onion, finely minced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh basil, chopped
- 1 tsp dried oregano
- 2.5 oz feta cheese, crumbled
- 2.25 oz black olives, sliced (preferably Lindsay sliced olives)
Dressing Ingredients
- 1/3 cup olive oil
- 5 tbsp red wine vinegar
- 1 tbsp Dijon mustard (such as Grey Poupon)
- 2 garlic cloves, finely minced
- Salt, to taste
- Pepper, to taste
Instructions
- Prepare Vegetables: Dice the red bell pepper into 1/2-inch pieces, quarter and slice the English cucumber 1/4-inch thick, halve the cherry tomatoes lengthwise, finely mince the red onion, and chop the fresh parsley and basil. Combine all vegetables and herbs in a large bowl and set aside for later.
- Make the Dressing: Finely mince the garlic cloves and whisk them together with olive oil, red wine vinegar, Dijon mustard, and a pinch each of salt and pepper in a small bowl. Let the vinaigrette rest for a minute to meld the flavors and emulsify slightly.
- Cook Pasta: Bring a large pot of salted water to a boil. Cook the rotini pasta according to package instructions until al dente. Drain in a colander and rinse well with cold water to remove excess starch and stop the cooking process.
- Dry Pasta: Spread the rinsed pasta onto a clean kitchen towel or paper towels for about a minute to absorb any extra moisture. This step will help avoid a watery salad.
- Assemble Salad: In a large mixing bowl, combine the cooled pasta, prepared vegetables and herbs, crumbled feta, sliced black olives, and dried oregano. Pour the prepared vinaigrette over the salad.
- Toss and Season: Gently toss all ingredients to evenly coat the pasta and vegetables with the dressing. Taste and adjust seasoning with additional salt and pepper if needed. Serve immediately or refrigerate for later enjoyment.
Notes
- Using protein-enriched pasta adds nutritional value to the salad.
- Rinsing and drying the pasta after cooking prevents the salad from becoming soggy.
- Letting the dressing sit before mixing enhances flavor and texture.
- Feel free to swap feta for a vegan alternative to make this salad vegan-friendly.
- This salad keeps well refrigerated for up to 2 days but is best enjoyed fresh for optimal texture and flavor.
Keywords: High protein pasta salad, healthy pasta salad, no mayo pasta salad, Mediterranean pasta salad, rotini pasta recipe, feta pasta salad, easy pasta salad, protein-enriched pasta
