Protein Pasta Salad

Name: High Protein Pasta Salad
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 8 oz protein rotini pasta ((chickpea, lentil, or other high-protein pasta)); 1 cup shelled edamame; 1 cup kalamata olives; 1 cup cucumber (, diced (substitute diced zucchini)); 1 cup red bell pepper (, diced); ¼ cup red onion (, finely diced); 1 cup corn kernels ((fresh, frozen, or canned)); ¼ cup fresh parsley (, chopped); 3 tablespoons olive oil; 2 tablespoons lemon juice ((substitute white wine vinegar)); 1 teaspoon Dijon mustard; 1 teaspoon minced garlic; 1 tablespoon maple syrup; ½ teaspoon salt ((more to taste)); ¼ teaspoon freshly ground black pepper; ½ cup chickpeas or white beans; ½ cup cubed baked tofu or tempeh)

by Marly McMillen

Posted 9/4/25

5 from 1 vote

This protein pasta salad is packed with veggies, plant-based protein, and a zesty lemon dressing. A quick healthy dish ready in 30 minutes!

Prep Time 10

Cook Time 20

Total Time 30

Jump to Recipe Print Recipe Pin Recipe

This post may contain affiliate links. Disclosure Policy

Email Me This Recipe

You’ll also get even more vegan recipes delivered to your inbox every week!

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

Are you ready for a pasta salad that’s healthy and satisfying? This Protein Pasta Salad is one of my go-to recipes because it hits all the right notes: chewy pasta, crisp veggies, a bright, lemony dressing, and enough plant-based protein to keep you full. I first whipped this up after a long tennis practice because I needed something quick, fresh, and protein-packed. Let’s just say, one bite in, and I knew this was going to be a regular on our table.

In This Post show

I love a dish that feels both indulgent and smart. This pasta salad fits the bill because it combines the comfort of pasta with the freshness of vegetables and the staying power of high-protein ingredients. It’s the kind of recipe you’ll find yourself making again and again.

Ingredients & Substitutions

You can find the full printable recipe, including ingredient quantities, below. But first, here are some explanations of ingredients and steps to help you make this recipe perfect every time.

Protein Rotini Pasta: Chickpea, lentil, or black bean pasta works beautifully—pick your favorite at most grocery stores. Gluten-free options like quinoa pasta are also great.
Edamame: Shelled and lightly steamed or thawed if frozen. Adds a subtle, nutty flavor and protein boost.
Kalamata Olives: Offer a salty bite; pitted are easiest for tossing.
Cucumber: Adds crispness. Swap in zucchini if preferred.
Red Bell Pepper: Bright color and sweetness; cherry tomatoes can be a substitute.
Red Onion: Sharp, zesty flavor—diced finely so it doesn’t overpower.
Corn: Fresh, frozen, or canned. Adds subtle sweetness and texture.
Parsley: Fresh herbs add a bright touch to the salad. Sub basil or cilantro if desired.
Optional Protein Boosts: Chickpeas, white beans, tofu, or tempeh can enhance protein content without altering the flavor.

Two bowls are full of pasta salad with colorful toppings sitting next to forks.

Plus our latest vegan recipes, delivered right to your inbox!

We won’t send you spam. Unsubscribe at any time.

Recipe Test Kitchen Insights

Testing revealed that rinsing the pasta under cold water is critical to prevent it from sticking. I also discovered that letting the salad chill for at least 30 minutes enhances flavor absorption—especially the dressing. Adding optional tofu cubes or chickpeas enhances protein content without altering the texture.

Minor adjustments, like adding finely diced onions and peppers to the bottom of the bowl where the hot pasta is poured, improved bite consistency. These tweaks ensure a consistently balanced and vibrant salad every time.