This Macro Friendly Pasta Salad is a healthy recreation of a traditional Italian pasta salad. It is an easy recipe to whip up and have on hand for lunch during busy weeks. It is also a great recipe to serve at your next social gathering.
This Macro Friendly Pasta Salad is customizable, can be prepared in advance, and is the perfect balance of carbs, protein, and fat.
3 Reasons Why You Will Love This Macro Friendly Pasta Salad Recipe
- It is macro friendly and well balanced. Traditional pasta salads either tend to be high in refined carbohydrates or high in saturated fats (or both). This Macro Friendly Pasta Salad is created using chickpea pasta (higher protein and fiber), color veggies (hello micronutrients), and healthy Italian dressing (low in saturated fat). This recipe is so tasty, but will also give you all the nutrients you need to keep you feeling your best!
- It is easily customizable. One of the best parts of this recipe is that you can simply swap out any of the ingredients to make your own. You can simply switch the chickpea pasta for your preferred pasta of choice, or modify the veggies you choose to use. This recipe is made with meat and cheese, but if you’re wanting a dairy free or vegetarian option you can easily replace it with your favorite alternative or leave out for a veggie forward dish.
- It is the perfect meal prep recipe. This recipe actually tastes better leftover. Yes, you just heard that right! The longer this recipe marinades, the more vibrant the flavors become. I highly recommend trying to make this recipe in advance for the best flavor experience!
You may also love our macro-friendly Italian chicken pasta salad recipe!
Ingredients
This recipe is full of nutritious ingredients and so much variety! It is easily customizable, but if you are following our traditional recipe you will need:
- Chickpea pasta (I used Barilla Chickpea Rotini Pasta)
- Turkey pepperoni (I used Applegate Turkey Pepperoni)
- Mozzarella
- Cucumber
- Red onion
- Bell peppers (red, orange, and yellow)
- Grape tomatoes
- Sliced black olives
- Italian dressing (I used Primal Kitchen Italian Vinaigrette & Marinade)
Kitchen Tools Required
For this recipe you will need a cutting board, knife, large stovetop pan, colander, measuring cups, measuring spoons, and a large serving bowl with a lid (for storing).
How to Make Macro Friendly Pasta Salad
Step 1: Cook pasta.
Step 2: Prep all other ingredients.
Step 3: Combine cooked and cooled pasta with all other ingredients.Stir to combine.
Step 4: Cover and marinate in the fridge for at least 30 minutes (or longer). Enjoy!
Swaps or Alternatives
- Chickpea Pasta
- Chickpea pasta is a great pasta choice that provides more protein and fiber than traditional pasta. Although, this recipe can be made with your favorite pasta of choice!
- Turkey Pepperoni
- The turkey pepperoni helps to give this recipe a bit more protein, but if you are vegetarian/vegan, or just prefer to not have meat in this dish, you can simply omit the turkey pepperoni. You can also swap the turkey pepperoni out with your favorite meat of choice.
- Mozzarella
- Mozzarella cheese brings a soft/creamy texture which compliments the crunch of the veggies very well. If you are following a dairy free or vegan diet, you can swap this out with your favorite plant-based dairy alternative or fully omit it.
- Veggies
- This recipe calls for cucumber, red onion, red bell pepper, orange bell pepper, yellow bell pepper, and grape tomatoes. The great part about this recipe is that you can easily make it your own! Feel free to add in or omit any vegetable of your choosing. Other veggies that are great add-ins to pasta salad include mushrooms, asparagus, yellow squash, and zucchini, just to name a few.
- Olives
- Olives help to bring a bit of zing to this dish with the bitter and salty flavors that olives hold. If you are wanting a more mild dish, you can omit the olives or cut the amount in half.
- Italian Dressing
- This recipe calls for Italian dressing, which you can either make from scratch or buy pre-made. When buying pre-made dressing, be sure to look at the ingredients. Many dressings can be high in sugar, salt, or very processed ingredients. I used Primal Kitchen Italian Vinaigrette & Marinade, which is made with olive oil, avocado oil, red wine vinegar, lemon juice, and spices. That’s it!
Quick Tip(s)
- The flavors enhance the longer it marinates. If using this recipe for an event, I recommend letting it marinate for at least 4-6 hours (or even overnight) before serving for the most vibrant flavors!
- Make sure to let the pasta cool before mixing with the other ingredients. If you combine it when it is still hot, the cheese will melt.
Macros & Nutrition Information
| Macros | Nutrition |
|---|---|
| Calories | 378 |
| Protein | 20g |
| Carbs | 34g |
| Fat | 18g |
5.3g protein per 100 cal
- Prep
- 15 mins
- Cook
- 10 mins
- Total
- 25 mins
Ingredients
Equipment
- Cutting Board
- Knife
- Dry and liquid measuring cups
- Large stovetop pan
- Colander
- Large bowl with lid
- Tongs (to toss/serve)
Instructions
-
Cook pasta according to package instructions.
-
While pasta is cooking, prep remaining ingredients, as described above.
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Combine pepperoni, mozzarella, and veggies ingredients in a large bowl. Stir to combine.
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After pasta is cooked, drain and let cool. Once cooled, add pasta to the large bowl.
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Drizzle pasta salad with dressing. Toss to combine.
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Cover bowl and let the salad marinate in the fridge for at least 30 minutes (or longer) before serving. Enjoy!
Tami’s notes
- The flavors enhance the longer it marinates. If using this recipe for an event, I recommend letting it marinate for at least 4-6 hours (or even overnight) before serving for the most vibrant flavors!
- Make sure to let the pasta cool before mixing with the other ingredients. If you combine it when it is still hot, the cheese will melt.
Nutrition
Per serving: Calories 378kcalProtein 20gCarbs 34gFat 18g
Nutrition is an estimate and will vary with the brands and amounts you use.
