Delicious and Nutritious: Healthy Pasta Salad Recipes for Meal Prep

Are you tired of the same old boring lunches and looking for a way to incorporate more variety and protein into your diet? Pasta salad is a fantastic solution! It's endlessly customizable, doesn't require reheating, and is perfect for meal prepping. This article explores a variety of healthy pasta salad recipes ideal for meal prep, packed with flavor and nutrients to fuel your body.

Why Pasta Salad is Perfect for Meal Prep

Pasta salad saves the day when you're stuck on what to eat during the week. It's quick, affordable, and packed with flavor. The best part? Just open your fridge, grab a container, and enjoy a refreshing meal in minutes. This dish checks all the boxes for meal prepping. You don’t need a microwave, making it perfect for lunches on the go at work or school. Plus, it’s a fun way to use up leftovers.

Building a Better Pasta Salad: Key Components

Pasta salad can be so much more than a soggy side dish weighed down by mayo. It can be a vibrant, balanced meal that fuels your body and tastes amazing. Here's how to build a healthy and satisfying pasta salad:

1. Choose a Healthier Pasta

Start with healthier pasta by swapping in whole grain, lentil, chickpea, or brown rice options. Opt for a sturdy short pasta, such as rotini, penne, or bow-tie. This keeps it from turning mushy as it chills. Drain and rinse under cold water to stop cooking and prevent sticking.

• Whole Wheat Pasta: Offers more nutrients than white pasta. Since the Mediterranean Pasta Salad has chickpeas and veggies, you could use a little less than one serving of pasta for each bowl.
• Chickpea Pasta: This recipe is high in protein due to the use of chickpea pasta which is much higher than typical noodles.
• Red Lentil Pasta: Packs amazing nutrition and tastes great. If you under cook it, it is very not good cold, outta the fridge If you overcook it, it falls apart.

2. Load Up on Vegetables

Fresh, colorful vegetables are both tasty and healthy. Load up on veggies to bring hydration, fiber, and essential nutrients. You can add as many vegetables as you want. Leafy greens, such as spinach, can also be added for an extra nutritional boost. Some great options include:

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• Bell peppers
• Cucumber
• Cherry tomatoes
• Red onions
• Olives
• Arugula
• Radishes
• Broccoli florets

3. Pack in the Protein

Adding protein changes it into a satisfying, complete meal. Pack in the protein with plant-based sources like cannellini beans, chickpeas, edamame, or tofu. Consider these options:

• Chickpeas: High in insoluble fiber, which helps bulk up the digestive system and prevent constipation.
• Cannellini Beans: Provide plant-based protein to help muscles recover.
• Chicken: Any type of chicken works!

4. Add Healthy Fats

Add heart-healthy fats with a drizzle of extra virgin olive oil and flavorful add-ins like black olives, sunflower seeds, or avocado.

• Extra Virgin Olive Oil: The olive oil in the dressing truly makes a pasta salad a pasta salad.
• Avocado: Add avocado before serving for creaminess.

5. Flavor with Fresh Herbs and Spices

Skip the bottled dressing and flavor your salad with lemon juice, vinegar, sun-dried tomatoes, and fresh herbs. Decide the flavor direction. Store-bought is convenient, but homemade allows you to control flavors and ingredients.

Recipe Ideas for Healthy Pasta Salad Meal Prep

Here are a few delicious and healthy pasta salad recipes to get you started with your meal prep:

1. Mediterranean Pasta Salad Bowls

These Mediterranean Pasta Salad Bowls are fresh, healthy, and delicious. They’re made with whole wheat pasta, chickpeas, and lots of veggies.

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Ingredients:

• Whole wheat pasta
• Chickpeas
• Your favorite vegetables
• Feta cheese or tofu
• Homemade red wine vinegar dressing (or store-bought)

Instructions:

1. Bring a large pot of water to a boil and cook pasta according to package directions.
2. Assemble bowls: Equally divide the pasta, veggie mixture, and chickpeas into four meal prep containers or bowls.
3. Equally divide all the ingredients into the four containers, cover them, and store them in the refrigerator for up to four days.
4. You can dress the salad while assembling it or store the dressing separately and dress it just before eating.

2. High Protein Vegetarian Pasta Salad

This classic pasta salad is a dish that combines the goodness of chickpea pasta, and fresh vegetables mixed together with a delicious and easy homemade dressing.

Ingredients:

• Chickpea Rotini pasta
• Red bell pepper, chopped
• English cucumber, chopped
• Broccoli florets, finely chopped
• Cherry tomatoes, chopped
• Red onion, chopped
• Fresh parsley, chopped
• Fresh basil, chopped
• Fat free feta cheese, crumbled
• Sliced black olives drained

Dressing:

• Extra virgin olive oil
• Red wine vinegar
• Dijon mustard
• Garlic
• Salt and pepper to taste

Instructions:

1. Cook the noodles according to the package instructions. When it comes to chickpea pasta I error on the lesser of the time frame given on the box. Overcooked chickpea pasta crumbles easily and can get mushy.
2. Combine the olive, red wine vinegar, dijon, garlic, salt and pepper in a container and whisk together well to combine. Set aside.
3. Once the noodles are cooked and drained, rinse with cold water and add to a large mixing bowl.
4. Add the chopped vegetables, herbs, cheese, and dressing. Mix to combine everything thoroughly.
5. Store in the refrigerator for at least 30 minutes before serving to let the flavors develop. Season with salt and pepper to taste.

3. High Protein Pasta Salad with Chicken and Mozzarella

This recipe is perfect if you’re looking for a high protein pasta salad meal prep!

Ingredients:

• Protein pasta
• Cooked chicken breast
• Mozzarella pearls
• Cucumbers
• Grape tomatoes
• Bell pepper
• Sliced black olives
• Fresh basil
• Light Italian dressing

Instructions:

1. Bring a large pot of salted water to a boil and prepare pasta according to package directions.
2. Meanwhile, de-seed and chop all vegetables and chicken.
3. Once the pasta is al dente, drain the pasta water and let the pasta cool 5 minutes.
4. In a large bowl, add the pasta, chicken, cheese, vegetables, and dressing and toss all ingredients together to combine.
5. You can serve immediately, or for better developed flavors, let it chill in the fridge for at least 2 hours.

4. Healthy Greek Pasta Salad

This quick and easy-to-make Healthy Greek Pasta Salad is tossed in a light and delicious Greek salad dressing and packed with veggies.

Ingredients:

• Fusilli pasta
• Diced cucumber
• Grape tomatoes
• Yellow peppers
• Kalamata olives
• Red onion
• Tangy feta cheese

Dressing:

• Garlic
• Oregano
• Lemon juice
• Red wine vinegar
• Dijon mustard
• Extra virgin olive oil
• Salt and pepper

Instructions:

1. Cook pasta al dente according to package directions. Rinse under cold water and transfer to a large bowl.
2. Add the cucumber, tomatoes, bell pepper, Kalamata olives, red onion and feta cheese.
3. Combine garlic, oregano, lemon juice, red wine vinegar and dijon mustard in a small jar. Slowly whisk in the extra virgin olive oil and season with salt and pepper.
4. Drizzle the dressing over the top and toss well.
5. Chill for 2-3 hours before serving and enjoy!

Tips for Perfect Pasta Salad Meal Prep

• Cook pasta al dente: Follow cooking directions on pasta package for "al dente" (which allows pasta to remain slightly undercooked). This will help keep the pasta from falling apart in the salad.
• Cool pasta completely: Drain and rinse with cold water until pasta is completely cool.
• Prepare dressing separately (optional): You can dress the salad while assembling it or store the dressing separately and dress it just before eating.
• Use airtight containers: If you’re making this pasta salad for meal prep, I suggest assembling it in glass containers. Use airtight containers.
• Store properly: Typically lasts 3-5 days in an airtight container. Freezing isn’t recommended because pasta and veggies lose their texture once thawed.
• Don't add greens too early: If you like your greens fresh, wait to add those until you’re ready to eat, so they don’t wilt.
• Customize to your taste: Probably my favorite part about this healthy pasta salad is how much you can customize it to your taste preferences! Add the veggies of your choice!

Addressing Common Concerns

• Is pasta salad bad for you? It doesn’t have to be! Ditch the store-made pasta salads made with additives and processed ingredients. Home make one instead with loads of fresh greens and a light, oil-based dressing.
• How long does pasta salad stay fresh? This pasta salad should stay fresh in the fridge for up to five days since it is oil-based. Dairy or mayo-based salads will keep fewer days.
• What is the best healthy pasta salad? Choose a pasta salad that is oil-based (using healthy fats like olive oil or avocado oil) instead of dairy or mayonnaise-based, has plenty of fresh veggies and leafy greens and a good protein source like beans or tofu.

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