Summertime is finally here and I’m sure you’re just as excited for beach days and backyard BBQs as I am! Some of my favorite memories include sitting on patios enjoying grilled burgers, italian pasta salad and loads of watermelon!
Last summer, a friend of mine hosted us one night for a barbecue, and we blared throwback tunes, sang our hearts out and ate all the good food. Plus we made some friends with their neighbors who let us have some of their Oberon keg since they were conveniently having a housewarming party and were unable to drink it all. Can’t complain about that! This is one of my favorite memories from last summer in Chicago. It doesn’t take much to have a good time. All you need is some sunshine, good friends and tasty bites.
Growing up in Michigan, I always spend the patriotic holidays up north with family and friends, taking in our views of the lake and enjoying home cooked meals. This always calls for a big potluck-styled lunch or dinner on Memorial Day, 4th of July and Labor Day. Some are responsible for bring sides, drinks or cooking the main protein. One of my favorite indulgences? Cold pasta salad 😋
Considering this dish is usually more pasta than it is salad, I never feel like it’s a healthy option. But now the pasta salad rep can be transformed… think protein-packed AND nutrient-dense!
Choosing your healthy pasta option
This red lentil Italian pasta salad is a healthy spin on the traditional form. If you know anything about me, it’s that Mediterranean food is my absolute favorite, so I wanted to incorporate some of those ingredients into this recipe. I could eat hummus for the rest of my life and be satisfied 😂. No shame in that!
I’ve tried a few different brands of high protein pasta and red lentil is one of my favorites. It tastes the most like regular pasta and doesn’t overcook easily. I remember trying Trader Joe’s black bean pasta and it was not good at all. And normally I can stomach anything and tell myself I like it because it’s healthy 😂. Anyways, you don’t have to go to a special health food store to get this pasta, so making this recipe easy and accessible to everyone.
If you are totally anti-lentil pasta or have other pasta on hand you want to use, feel free to make that substitution. Want to add different vegetables instead of roasted red pepper and black olives? That’s fine too! Make it your own. Just use the recipe as your base and go from there.
Whether you are heading out for a BBQ this afternoon or meal prepping your lunches for the week, this cold pasta salad should be added to your queue!
Healthy & Protein Packed Italian Pasta Salad
Ingredients
Pasta Salad
- 1 box red lentil pasta I used Barilla brand, but I also like Trader Joe's pasta
- 1/2 white or red onion, chopped
- 30 grape tomatoes, halved
- 1/2 cucumber, cut in fourths
- 1 can black olives, drained and rinsed
- 1 oz roasted red peppers or red sweet pepper strips, drained and chopped
- 1 cup sun dried tomatoes, chopped
- 4 cloves garlic
Dressing
- 1 envelope good seasonings
- 1/2 cup apple cider vinegar
- 1/2 cup water
Instructions
- Fill a large pot with water and bring to a boil
- Add in the box of pasta, cook for 7-9 minutes, or according to box instructions
- While the pasta is cooking, cut up all of your vegetables and garlic, placing them into a large mixing bowl
- Drain pasta and place back into the pot, set aside to cool
- Once pasta is cooled, add into the large mixing bowl with the vegtables, mixing well
- In a salad dressing shaker or mason jar, combine dressing ingredients and shake well. Alternatively, you could use a standard italian salad dressing.
- Pour desired amount of dressing onto pasta salad, mixing until fully combined