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High Protein Greek Pasta Salad

Delicious High Protein Greek Pasta Salad for Nourishing Meals

This High Protein Greek Pasta Salad is a vibrant, nourishing dish that’s easy to prepare and perfect for meal prep.
Prep Time 20 minutes
Cook Time 10 minutes
Resting Time 20 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Pasta
  • 16 oz Protein Pasta Provides structure and ensures a filling meal; substitute with any pasta of choice.
For the Veggies
  • 1 Cucumber Adds crunch and freshness; substitute with bell peppers for added color.
  • 1 pint Tomatoes Offers juiciness and flavor; use cherry or grape tomatoes for convenience.
  • 1 Red Bell Pepper Contributes sweetness and color; yellow or orange bell peppers are good alternatives.
  • 1 Yellow Bell Pepper Similar role as red; choose based on availability.
  • 1 Red Onion Adds zing and depth; shallots or green onions can tone down the flavor.
For the Cheese and Herbs
  • 5 oz Feta Cheese Provides a salty, creamy bite; crumbled goat cheese offers a different tang.
  • 2 tbsp Fresh Dill Enhances freshness and flavor; substitute with basil or parsley if desired.
For the Dressing
  • 2/3 cup Olive Oil The main fat in the dressing; avocado oil can be a substitute.
  • 1/2 cup Red Wine Vinegar Adds acidity to balance the flavors; white wine vinegar is a suitable alternative.
  • 1 Lemon Freshly squeezed provides the perfect acidity; do not use bottled juice.
  • 1 tbsp Oregano Provides herbal notes; dried oregano can be used, but reduce the quantity.
  • 1/2 tsp Garlic Powder Adds depth; fresh minced garlic can be substituted in equal quantity.
  • 1/4 tsp Salt Enhances flavor; adjust according to your taste preference.
  • 1/4 tsp Pepper Adds seasoning; adjust to your desired spice level.

Equipment

  • large pot
  • colander
  • medium bowl
  • large mixing bowl
  • whisk

Method
 

Preparation Steps
  1. Start by washing and slicing your cucumber, dicing the red and yellow bell peppers, and slicing the red onion. Halve the pint of tomatoes, allowing their juices to add flavor to the salad. Set the prepared vegetables aside.
  2. In a large pot, bring salted water to a rolling boil over medium-high heat. Add the 16 oz of protein pasta and cook according to package directions, typically around 9-10 minutes, until al dente.
  3. Once the pasta has reached that perfect al dente texture, drain it in a colander. Immediately cool the pasta under cold running water to stop the cooking process.
  4. In a medium bowl, whisk together 2/3 cup of olive oil, 1/2 cup of red wine vinegar, the juice of 1 lemon, 1 tablespoon of oregano, 1/2 teaspoon of garlic powder, and 1/4 teaspoon each of salt and pepper. Blend these ingredients until they are well combined.
  5. In a large mixing bowl, combine the cooled protein pasta, sliced vegetables, and your prepared dressing. Gently toss everything together until the pasta and veggies are evenly coated.
  6. Next, sprinkle 5 oz of crumbled feta cheese and 2 tablespoons of fresh dill over the salad mixture. Using a gentle folding motion, mix these ingredients into the salad.
  7. To let all the flavors meld together, allow your salad to rest for about 15-20 minutes at room temperature. If you have time, refrigerate it until you’re ready to serve.
  8. Before serving, taste your salad and adjust the seasoning if necessary, adding extra salt or pepper as desired.

Nutrition

Serving: 1cupCalories: 350kcalCarbohydrates: 30gProtein: 15gFat: 20gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 12gCholesterol: 15mgSodium: 300mgPotassium: 600mgFiber: 4gSugar: 4gVitamin A: 10IUVitamin C: 50mgCalcium: 10mgIron: 10mg

Notes

Store the salad in an airtight container for up to 4 days. Adjust seasonings before serving. Avoid freezing with dressing and feta for better texture.

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