The Biceps Bowl Mediterranean Highprotein Pasta Salad
Table of Contents
Recipe Introduction
Ever found yourself craving something delicious but without the guilt? Me too! That’s why I'm sharing this high protein pasta salad recipe that’s not just tasty, but actually good for you! This salad is perfect for those days when you need a healthy meal.
Quick Hook
Wanna know how to whip up something utterly yummy and packed with protein? Honestly, this Mediterranean high protein pasta salad is a total game changer.
It’s bursting with fresh flavours and will keep you full for hours. You can always call it Protein packed pasta salad if you want!.
Brief Overview
This Mediterranean pasta salad recipe draws inspiration from the sunny shores of Greece. It’s an easy recipe that requires about an hour, including chilling time.
This recipe makes enough for 4-6 hungry folks.
Main Benefits
One of the best things about this recipe? It’s a fantastic source of protein, helping you build muscle and stay satisfied.
It's perfect for Healthy Lunches To Take To Work High Protein . Plus, this Easy Healthy BBQ Meals is a winner, and it is definitely a crowd pleaser at any summer barbecue or potluck.
What makes it special is the combination of the Greek yogurt dressing and the Mediterranean flavours. You can call it Easy At Home Salads if you want.
Ready to get started? First, let's dive into the ingredients you'll need.
Ingredients & Equipment for the "Biceps Bowl"
Alright, let's get into the nitty gritty of what you'll need. This high protein pasta salad is surprisingly simple! I used to think Mediterranean food was fancy, but honestly, it's all about fresh ingredients and good olive oil.
Easy healthy BBQ meals and Easy At Home Salads , here we come!
Main Ingredients
- High Protein Pasta: 1 pound (450g) . This is the star! Look for lentil or chickpea pasta. Whole wheat with added protein works too. The quality? Make sure it's not brittle. Good pasta should have a nice bounce. I once bought cheap pasta and it turned to mush! Never again.
- Cooked Chicken: 1.5 cups (250g) . About 2 medium breasts, cubed. Aim for organic chicken for the best taste. The internal temp must reach 165° F ( 74° C) .
- Chickpeas: 1 (15-ounce/425g) can . Drained and rinsed, obvs!
- Cherry Tomatoes: 1 cup (150g) , halved.
- Kalamata Olives: 1/2 cup (75g) , pitted and halved.
- Sun-dried Tomatoes: 1/2 cup (50g) , oil-packed, drained, and chopped.
- Red Onion: 1/4 cup (20g) , finely chopped.
- Fresh Herbs: 1/4 cup (10g) each of parsley and basil, chopped.
Seasoning Notes
Want to boost the flavor? Essential spices combo includes oregano, salt, and pepper.
- Oregano is a must! It gives that authentic Greek flavour.
- A good pinch of salt and freshly ground black pepper will do wonders.
- For a kick, add a pinch of red pepper flakes.
- No oregano? Thyme works in a pinch.
Don't be afraid to experiment with flavor enhancers and aromatics! Summer pasta salad with chicken just hits different when you have great flavors.
Equipment Needed
Alright, you don't need a fancy kitchen to make this.
- Large pot: For boiling the pasta.
- Colander: For draining that pasta.
- Large mixing bowl: The bigger, the better. I love my big stainless steel one!
- Cutting board & Knife: A sharp knife makes all the difference.
- Whisk: For the dressing.
- Grill (optional): Only if you are grilling the chicken for your High Protein Grilled Chicken Salad .
Honestly, if you don't have a grill, a frying pan works just fine! You can totally make this protein packed pasta salad even if your kitchen isn't kitted out with all the latest gear.
Don't you agree that sometimes we should keep things simple? And If you are looking for High protein lunch ideas , look no further, a good Mediterranean pasta salad recipe is all you need.
Mediterranean High Protein Pasta Salad: The "Biceps Bowl"
Fancy a summer pasta salad with chicken that's actually good for you? You know, something a bit more exciting than the usual suspects? This isn't your average pasta salad, mates.
I call it the "Biceps Bowl" because it's packed with protein. We are talking about a high protein lunch idea that will fuel your afternoon.
Honestly, this Mediterranean inspired wonder is like a holiday for your taste buds.
Prep Steps: Your Mise en Place Masterclass
First things first, let's get organized. Chop your 1 cup of cherry tomatoes in half. Dice your 0.25 cup red onion finely.
Chop up your fresh herbs. Draining and rinsing your 1 15-ounce can of chickpeas is also a must. Having everything ready to go is key to speed.
A little prep work now saves you time later. Plus, prevents any culinary mishaps. You know, those "Oh my gosh, I forgot the garlic!" moments?
Let's Cook: Turning Pasta into Power
- Cook 1 pound high protein pasta until al dente per package instructions.
- Drain and rinse with cold water to stop cooking.
- Grill or pan-fry 1.5 cups cubed chicken until 165° F ( 74° C) . Safety first!
- Combine pasta, chicken, chickpeas, tomatoes, olives, sun-dried tomatoes, onion, parsley, and basil in a bowl.
- Whisk yogurt dressing ingredients.
- Pour dressing over the salad and gently toss.
- Chill for at least 30 minutes .
Pro Tips: Level Up Your Salad Game
Don't overcook the pasta. It's the cardinal sin of pasta salads! For a Greek yogurt pasta salad dressing , taste it.
Adjust the lemon juice, salt and pepper as you like. Make it your masterpiece! For a vegan version, grilled eggplant can also be use, in order to turn it into an easy at home salads .
This high protein pasta salad is brilliant for picnics. It's also the perfect addition to your easy healthy BBQ meals .
It will also work as one of your healthy lunches to take to work high protein . So get chopping and get cooking! It's time to enjoy the Biceps Bowl .
This protein packed pasta salad will take you to the Mediterrean shores without getting on a plane, or even changing clothes.
Recipe Notes: Making Your Biceps Bowl Sing
Alright, let's talk about those little tweaks that can take this Mediterranean pasta salad recipe from "pretty good" to "Oh my gosh, this is amazing!".
Honestly, these are the bits I always skim over, then regret it later. Don't be like me!
Serving Suggestions: Plating Like a Pro (Almost!)
Right, so you've made this amazing high protein pasta salad . Now what? Don't just chuck it in a bowl. I like to use a nice, shallow bowl.
It shows off all the colourful veggies. For a fancy touch, garnish with extra fresh basil leaves. You know?
To really nail it, serve this bad boy with some crusty bread. Perfect for mopping up that delicious Greek yogurt dressing.
And for drinks? Iced tea or even a sparkling elderflower cordial does the trick. It makes it feel a little bit special.
This would be one of the best Easy Healthy BBQ Meals , wouldn't you say?.
Storage Tips: Keeping it Fresh
This protein packed pasta salad is great for meal prep. It keeps well, but a few things to remember. Keep it in an airtight container in the fridge.
It'll happily sit there for up to 3 days .
Don't freeze it. The pasta goes a bit weird. Nobody wants weird pasta.
Reheating? Nah, best enjoyed cold. That dressing just tastes better that way. This makes it perfect for Healthy Lunches To Take To Work High Protein .
Variations: Making it Your Own
Fancy a change? Swap out the chicken for halloumi. It's amazing grilled! For my veggie friends, chickpeas are the real game changer, making this a fab chickpea pasta salad
Want a high protein grilled chicken salad with a bit of spice? Add a pinch of red pepper flakes to the dressing.
Or a drizzle of sriracha to the finished salad, if you dare!
For a Greek yogurt pasta salad dressing experience, you can add more lemon juice or change out the Greek yogurt and use light mayonnaise.
Nutrition Basics: Fuel Your Body
One serving of this high protein pasta salad gives you around 40g of protein . That's a serious boost! It's also packed with fibre and healthy fats.
It is going to give you a lot of energy for the day! It's great for your muscles.
Remember, these are just estimates. Nutrition can vary based on the ingredients you use.
This Easy At Home Salads recipe is a winner, right? So go ahead, give it a try. Have fun with it.
It's all about making something delicious and healthy that you'll enjoy. I have had this recipe for a great Summer Pasta Salad With Chicken , and have never looked back!.
Enjoy!
Frequently Asked Questions
What kind of pasta is best for a high protein pasta salad? I'm a bit lost at the shops!
That's a cracking question! For a truly high protein pasta salad, look for pastas made from lentils, chickpeas, or even whole wheat pasta with added protein. These will significantly boost the protein content compared to regular pasta.
Think of it as swapping out your regular cuppa for a protein shake a simple change that makes a big difference!
Can I make this high protein pasta salad ahead of time? Will it get soggy?
Absolutely, you can be a domestic goddess (or god!) and prep this in advance! In fact, chilling it for at least 30 minutes allows the flavours to really meld together. To prevent sogginess, don't overdress the salad and consider adding the dressing closer to serving.
Properly stored in the fridge, it should be good for up to 3-4 days perfect for meal prepping for the week ahead.
I'm vegetarian. What can I use instead of chicken in this high protein pasta salad recipe?
No worries, mate, you've got options! Halloumi cheese, grilled or pan-fried until golden brown, is a fantastic Mediterranean inspired substitute for chicken. You could also use tofu, or even add more chickpeas for an extra protein boost. Grilled eggplant or artichoke hearts will add hearty bites to the salad!
How long does the high protein pasta salad last in the fridge?
Properly stored in an airtight container in the fridge, your high protein pasta salad should be good for up to 3-4 days. After this point, the texture might start to degrade, and the flavors might not be as vibrant. Always give it a sniff and a quick look over before digging in to make sure it's still fresh.
Remember, when in doubt, throw it out, like a dodgy prawn at a seaside chippy!
Can I freeze this high protein pasta salad?
While technically you could freeze this pasta salad, it's not highly recommended. Freezing and thawing can alter the texture of the pasta and some of the fresh vegetables, making them a bit mushy. The Greek yogurt dressing might also separate, resulting in a less than-ideal consistency.
It’s best enjoyed fresh or within a few days of making it.
What are some variations I can try with this high protein pasta salad?
Fancy mixing things up a bit? You could add a spicy kick with some red pepper flakes or sriracha. For a different flavor profile, try adding roasted red peppers, artichoke hearts, or even some crumbled feta cheese (if you're not vegan, of course!).
And don't forget to experiment with different herbs like dill or mint for a fresh twist.
The Biceps Bowl Mediterranean Highprotein Pasta
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 450 |
|---|---|
| Fat | 20g |
| Fiber | 8g |