Description
This High Protein Pasta Salad is a vibrant and satisfying dish combining tender fusilli pasta with lean cooked chicken, fresh vegetables, and a creamy cottage cheese base, all tossed in a flavorful herb-infused dressing. Perfectly balanced for a healthy meal, it’s great for meal prep, potlucks, or a refreshing lunch packed with protein and colorful veggies.
Ingredients
Scale
Pasta Salad
- 1 pound dry fusilli pasta
- 4 cups diced cooked chicken
- 2 cups diced bell peppers
- 2 cups quartered cucumbers
- 2 cups corn
- 2 cups halved cherry tomatoes
- 1 cup halved black olives
- 1 ½ cups cottage cheese
Dressing
- ¼ cup olive oil
- 2 tablespoons red wine vinegar
- ½ tablespoon dijon mustard
- ¼ teaspoon dried basil
- ¼ teaspoon dried parsley
- ¼ teaspoon dried oregano
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ⅛ teaspoon red pepper flakes (optional)
Instructions
- Boil the Pasta: Bring a large pot of water to a rolling boil, optionally adding a teaspoon of salt to season. Add the fusilli pasta and cook it al dente, about 3 minutes less than the package instructions, to ensure the pasta holds its shape in the salad.
- Chop the Vegetables: While the pasta cooks, dice the bell peppers, quarter the cucumbers, halve the cherry tomatoes and black olives to prepare the fresh salad ingredients.
- Make the Dressing: In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, dried basil, parsley, oregano, garlic powder, onion powder, salt, black pepper, and optional red pepper flakes until fully combined.
- Cool the Pasta: Once cooked, drain the pasta in a colander and immediately rinse under cold water to stop the cooking process and cool it down to room temperature for assembly.
- Combine the Salad: Transfer the cooled pasta to a large serving bowl. Add the cooked chicken, bell peppers, cucumbers, cherry tomatoes, corn, and black olives. Pour the cottage cheese and dressing over the top and gently toss everything until evenly coated.
- Serve Chilled: Serve the pasta salad cold, straight away or after chilling in the refrigerator for enhanced flavors.
Notes
- Cooking the pasta al dente is important to avoid mushy salad as it will absorb dressing liquids.
- Use cooked chicken breast or rotisserie chicken for convenience and lean protein.
- The dressing can be adjusted to taste by varying the amount of mustard or vinegar.
- For added crunch, consider tossing in some toasted nuts or seeds.
- Store leftovers in an airtight container in the refrigerator and consume within 3 days.
Nutrition
- Serving Size: 1 cup
- Calories: 280
- Sugar: 4g
- Sodium: 320mg
- Fat: 8g
- Saturated Fat: 2.5g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 3g
- Protein: 22g
- Cholesterol: 40mg
