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–+ servings
Pasta salad lunch 1

Balanced Pasta Salad Lunch

This versatile pasta salad offers a welcome break from sandwich fatigue, delivering balanced nutrition in a make-ahead format perfect for school or work lunches. With whole grain pasta, lean protein, and fresh vegetables, it's a complete meal that stays delicious for days.
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Prep Time 15 minutes
Cook Time 10 minutes
Cooling Time 15 minutes
Total Time 40 minutes
Course Lunch, Main Course
Cuisine Italian, Mediterranean
Servings 4 servings
Calories 385 kcal

Equipment

  • Large Pot
  • Mixing Bowl
  • Colander
  • Cutting Board
  • Sharp Knife

Ingredients
  

Pasta Base

  • 8 oz whole grain pasta rotini, farfalle, or penne
  • 1 tablespoon olive oil for tossing after cooking

Protein Component

  • 1 cup diced cooked chicken breast substitute with chickpeas or mozzarella balls for vegetarian options
  • 1/4 cup grated parmesan cheese

Vegetable Medley

  • 1 cup cherry tomatoes halved
  • 1 medium cucumber diced
  • 1/2 cup bell peppers red, yellow, or orange
  • 1/4 cup red onion finely diced
  • 1/2 cup olives sliced (optional)

Dressing

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice freshly squeezed
  • 1 teaspoon Italian seasoning
  • 1 clove garlic minced (or ¼ teaspoon garlic powder)
  • 1 teaspoon honey
  • salt and pepper to taste

Instructions
 

  • Cook the pasta in generously salted water according to package directions, but aim for al dente (typically 1-2 minutes less than the recommended time).
  • Drain thoroughly and rinse immediately with cold water to stop the cooking process. Toss with 1 tablespoon olive oil to prevent sticking while cooling.
  • Prepare your protein: ensure chicken is fully cooled and diced into ½-inch cubes, or rinse and drain chickpeas, or pat mozzarella dry with paper towels.
  • Chop all vegetables uniformly into approximately ¼-inch pieces to ensure balanced flavor in every bite.
  • In a small bowl, whisk together olive oil, lemon juice, Italian seasoning, minced garlic, honey, salt, and pepper until emulsified.
  • In a large bowl, combine the cooled pasta, protein choice, and prepared vegetables.
  • Pour the dressing over the ingredients, then gently toss until everything is evenly coated.
  • Allow your pasta salad to rest in the refrigerator for at least 30 minutes before serving to let flavors meld and intensify.

Notes

For best results when meal prepping, prepare the base on Sunday and refresh with a splash of dressing the night before serving. This pasta salad will keep well in the refrigerator for up to 3 days.
For picky eaters, consider serving components separately in a compartmentalized container, allowing them to mix ingredients according to their preferences.
If making for school lunches, always pack with an ice pack to maintain food safety.

Nutrition

Calories: 385kcalCarbohydrates: 42gProtein: 21gFat: 16gSaturated Fat: 3gCholesterol: 35mgSodium: 320mgPotassium: 450mgFiber: 6gSugar: 5gVitamin A: 830IUVitamin C: 45mgCalcium: 120mgIron: 2.5mg
Keyword Pasta Salad, School Lunch, Make-Ahead Meals, Healthy Lunch
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