Italian Pasta Salad – High Protein, Zingy, and Satisfying

If you’re looking for a pasta salad that actually fills you up, delivers plenty of plant-based protein, and tastes bright and flavorful… this is it. Our Italian Pasta Salad is packed with fresh vegetables, hearty pasta, and a zippy balsamic dressing that keeps you coming back for more. It’s the perfect make-ahead lunch, picnic side, or light dinner.

We love it because it’s:

• High in protein – thanks to Barilla Protein+ pasta and tofu

• Relatively low in fat – no oil here

• Full of zingy flavor – balsamic, mustard, basil, and garlic powder make every bite pop

• Filling enough to be a meal – hearty pasta, tofu, and veggies work together to keep you satisfied

• Quick and easy – ready in under 30 minutes

  
  

  

Ingredients

Salad

• 1 (14 oz) package Barilla Protein Plus rotini pasta (or other desired pasta shape)

• 2 cups spinach, chopped

• 2 ½ cups cherry tomatoes, sliced in halves or fourths

• ½ block tofu (about 7 oz), sliced into small squares

• 1 cup fresh basil, chopped

• 1 (3.8 oz) can black olives, drained (or half a large can of olives)

  
  

Dressing

This "Go-To Balsamic" dressing from the PlantYou cookbook by Carleigh Bodrug, is awesome to have on hand for green salads, as well as this recipe:

• 6 tablespoons balsamic vinegar

• 1 ½ teaspoons dried basil

• 1 tablespoon prepared mustard

• 1 ½ teaspoons garlic powder

• 1 tablespoon maple syrup

• 1 ½ teaspoons sea salt

  
  

Instructions

1. Cook the pasta Bring a large pot of water to a boil. Cook pasta according to package directions until al dente. Drain and rinse under cold water to stop the cooking process and cool the pasta.

2. Prep the tofu slice off 1/4 inch slices from the end of the tofu block, place on a baking sheet covered with parchment paper, and sprinkle with salt. Bake in a 350 degree oven for 10 minutes, flip, and bake for 10 minutes more. There should be light browning and it will firm up just a little. Cut each slice into 8 equal parts, about the size of a postage stamp. You can actually make these any size you'd like -- it's your preference.

3. Make the dressing In a small bowl or jar, whisk together balsamic vinegar, dried basil, mustard, garlic powder, maple syrup, and sea salt until well combined.

4. Assemble the salad In a large mixing bowl, combine cooked pasta, spinach, cherry tomatoes, tofu, fresh basil, and black olives.

5. Dress and toss Pour the dressing over the salad and toss gently until everything is evenly coated.

6. Serve and enjoy Serve immediately or refrigerate for 1–2 hours to let the flavors mingle. This salad keeps well for up to 5 days in the fridge.

   
   

Tips & Variations

• Want extra veggies? Add diced cucumbers, red peppers, or any veggie of choice. You can also add a can of kidney or other beans for even more color and nutrition.

• If you’re gluten-free, swap the pasta for your favorite GF high-protein variety.

• Make it a picnic-perfect dish by preparing it the night before – the flavors get even better.

  

  
  

Why This Salad Works

Pasta salads are often heavy on the carbs but light on the staying power. This one is different. By using high-protein pasta and adding tofu, we get a balanced dish with plenty of muscle-building protein. The fresh vegetables and basil keep it vibrant, while the balsamic dressing brings that tangy, herby, slightly sweet flavor that ties it all together.

This is the kind of salad that’s equally at home at a summer barbecue or in your meal prep containers for the week. Once you try it, you might just keep a batch in the fridge at all times.

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