High Protein Vegan Pasta Salad is the perfect filling and satisfying meal for a hot summer day. Packed with high protein and high fiber ingredients, this cold pasta salad is ideal for easy meal prep, making it great for lunch or dinner. Just like my vegan mac and cheese and my grape tomato garlic pasta recipe.
With a Mediterranean twist and a creamy nutritional yeast dressing, this veggie protein salad recipe is healthy and delicious, without mayo, eggs, or dairy. Enjoy plant-based protein in a quick, tasty recipe that's perfect for any occasion.
High-protein vegan pasta salad is my favorite meal—it's simple, light, and packed with plant protein, ready in no time. With its cheesy flavor from the nooch, low-calorie count, vibrant colors, and nutrient-rich ingredients, it's perfect for feeding a big crowd.
For another hearty vegan pasta dish, try my meatless spaghetti bake,
vegan spaghetti in green pasta sauce, lentil bolognese spaghetti, or vegan pasta primavera. You’ll also love my green pasta with peas—ready in 15 minutes.
I love to pair it with my vegan burrata cheese or lentil tofu bites, and sometimes I'll sprinkle it with homemade parmesan for an extra burst of flavor.
Jump to:
Why You'll Love This Recipe
- Nutritious: Packed with protein from the beans and fiber from the pasta and veggies, this salad keeps you feeling full and satisfied.
- Allergy-friendly: No mayo, eggs, or dairy.
- Versatile: Customize it to your taste.
- Great for Meal Prep: Enjoy all week long.
- Crowd-Pleasing: A guaranteed hit at potlucks, picnics, or any gathering.
- Clean Eating: Wholesome ingredients for a balanced and guilt-free meal.
- Oil-Free: Light and healthy without added oils.
- Portable: Take it on the go for a convenient and nutritious snack.
Ingredients and Substitutions
For The Salad
- Pasta (of choice): Choose any type you like, but consider high-protein options like chickpea pasta, lentil pasta, or whole wheat pasta for an extra protein boost. Regular pasta works too!
- Cooked chickpeas: A great source of plant-based protein and fiber. You can use canned chickpeas, drained and rinsed. Love chickpeas? Try my chickpea tuna salad too!
- Red kidney beans: Another protein and fiber powerhouse. Substitute with other canned beans like black beans, Cannellini Beans, butter beans, or pinto beans if desired.
- Green peas: Frozen or fresh peas work well (thaw frozen peas before using in the salad). Broccoli florets or cooked lentils are great alternatives.
- Onion (red, green, or yellow): Choose your favorite type. You can also use spring onions if you have them on hand.
- Parsley (fresh): Freshens up the salad with a bright herbal taste. Substitute with another fresh herb like cilantro, basil, or dill if preferred.
- Cherry tomatoes (or regular tomatoes): A burst of juicy sweetness and vibrant color. Chopped regular tomatoes work just as well.
For The Dressing
- Cashews (raw): For a smoother texture, soak them in hot water for 5-10 minutes, especially if you are not using a high-speed blender.
- Nutritional yeast: Adds a cheesy, nutty flavor and a protein boost
- Plant-based milk (unsweetened): I used soy milk. Creates a creamy consistency in the dressing. Choose your favorite non-dairy milk.
- Mustard: Adds a bit of tang and depth of flavor. Dijon mustard is a good option, but any type you like will work.
- Lemon juice: Fresh lemon juice adds a touch of acidity and brightness to balance the flavors.
- Apple cider vinegar: Provides a subtle tang and helps balance the flavors. You can substitute it with white vinegar.
- Spices: Salt, oregano, garlic powder, dried basil, and black pepper. Feel free to adjust the amount based on your preference.
As always, you can find the full recipe with a list of ingredients with measurements in a printable recipe card at the end of this post.
How To Make High Protein Vegan Pasta Salad
Cook the pasta: Follow the package instructions to cook your chosen pasta to al dente (slightly firm to the bite). Drain the pasta and add a bit of olive oil to prevent sticking.
Make the dressing: While the pasta cooks, combine all dressing ingredients in a blender or food processor. Blend until smooth and creamy.
Assemble the salad: In a large bowl, combine the cooked pasta, chickpeas, red kidney beans, green peas, chopped onion, and chopped fresh parsley.
Dress and toss: Pour the creamy nutritional yeast dressing over the salad ingredients. Gently toss everything together until evenly coated. Serve immediately or chill for a refreshing cold salad.
Storage and Meal Prep
Store leftover pasta salad in an airtight container in the refrigerator for up to 3 days.
For meal prep, chop the veggies, cook the pasta, and make the dressing in advance. Store each component separately and mix them together just before serving.
Divide the salad into individual portions and store it in separate containers for easy grab-and-go meals throughout the week.
Marinela's Tips
- Use high-protein pasta: Opt for chickpea, lentil, or bean pasta to boost the protein content.
- Don’t overcook the pasta: Cook pasta to al dente to maintain a firm texture that holds up well in the salad.
- Dressing consistency: If your dressing seems too thick, add a little more plant-based milk, one tablespoon at a time, until you reach the desired consistency.
- Adjust seasonings: Taste the dressing before mixing it with the salad and adjust the salt, pepper, or other seasonings to your preference.
- Let it marinate: If possible, let the assembled salad sit for at least 30 minutes before serving to allow the flavors to meld together.
- Serve chilled: This salad is best enjoyed cold, making it perfect for hot summer days.
Variations and Serving Suggestions
- Pasta: Try using different types of pasta, such as whole wheat, gluten-free, or lentil pasta, for added protein and variety.
- Dressing: You can use your favorite store-bought dressing or try my no-mayo ranch dressing. For added creaminess, mix in some hummus or nooch cheese sauce.
- Veggie mix: Add or swap out vegetables like bell peppers, cucumbers, shredded carrots, spinach, or kale.
- Protein boosters: Mix in tofu crumbles, vegan ricotta, tempeh cubes, smoked tofu, lentil sprouts, or edamame for extra plant-based protein.
- Avocado: Add sliced or diced avocado for a creamy texture and healthy fats.
- Kalamata olives: Sliced Kalamata olives add a salty and savory punch.
- Roasted veggies: Add roasted asparagus, broccoli florets, or zucchini for a warm and flavorful twist.
- Pickled veggies: Add tang with pickled vegetables like beets, radishes, or cucumbers.
- Make it spicy: Add a pinch of red pepper flakes or a chopped jalapeno for a kick of heat.
- Nuts and seeds: Add crunch and healthy fats with chopped almonds, sunflower seeds, pumpkin seeds, or pine nuts.
- Spices and seasonings: Experiment with different spices and seasonings such as smoked paprika, cumin, or curry powder for a unique twist.
Frequently Asked Questions (FAQ's)
No, it is not necessary to rinse your cooked pasta for pasta salads. The starchy layer helps sauces and dressings stick better to the pasta. While the pasta might look a bit sticky after sitting, it will loosen up once you add the dressing.
One serving of this salad contains 30 grams of protein.
You can use soaked blanched almonds or soaked raw sunflower seeds (1:1 ratio) for the cashews in the dressing.
The recipe can be made gluten-free. Just ensure you choose a gluten-free pasta option and double-check that all other ingredients are labeled gluten-free.
More Healthy Salad Recipes
- Brown rice quinoa salad with fresh veggies
- Corn black bean salad
- Cucumber and vinegar salad
- Super green salad
- Red pepper cucumber salad
- Zesty quinoa salad with chickpeas
- Strawberry avocado spinach salad
- Carrot cucumber salad
- High protein vegan tuna salad
High Protein Vegan Recipes
📖 Recipe
Cold High Protein Vegan Pasta Salad
Equipment
- Cooking pot
- High-powered blender
- Wooden cutting board
- Knife
Ingredients
Pasta
- 8 oz (227gr) uncooked pasta use chickpea, whole-wheat, gluten-free or regular pasta
- 1 cup cooked chickpeas drained and rinsed
- 1 cup green peas
- 1 cup cooked red kidney beans drained and rinsed
- 2 heaping cups cherry tomatoes halved or quartered
- 1 medium-sized red onion chopped
- ¼ cup fresh parsley finely chopped
Dressing
- ½ cup raw cashews soaked, drained
- 3 tablespoons nutritional yeast
- 1 cup soy milk or any plant-based milk
- 1 tablespoon mustard
- 1 tablespoon lemon juice freshly squeezed
- 1 tablespoon apple cider vinegar
- ¾ teaspoon salt add more to taste
- ½ teaspoon each garlic powder, oregano, dried basil
- ¼ teaspoon ground black pepper
Instructions
- Follow the package instructions to cook your chosen pasta to al dente (slightly firm to the bite). Drain the pasta and add a bit of olive oil to prevent sticking.8 oz (227gr) uncooked pasta
- While the pasta cooks, combine all dressing ingredients in a blender or food processor. Blend until smooth and creamy.½ cup raw cashews, 3 tablespoons nutritional yeast, 1 cup soy milk, 1 tablespoon mustard, 1 tablespoon lemon juice, 1 tablespoon apple cider vinegar, ¾ teaspoon salt, ½ teaspoon each garlic powder, oregano, dried basil, ¼ teaspoon ground black pepper
- In a large bowl, combine the cooked pasta, chickpeas, red kidney beans, green peas, chopped onion, and chopped fresh parsley.1 cup cooked chickpeas, 1 cup green peas, 1 cup cooked red kidney beans, 2 heaping cups cherry tomatoes, 1 medium-sized red onion, ¼ cup fresh parsley
- Pour the creamy nutritional yeast dressing over the salad ingredients. Gently toss everything together until evenly coated. Serve immediately or chill for a refreshing cold salad.
Notes
- Choose any type of pasta you like, but consider high-protein options like chickpea pasta, lentil pasta, or whole wheat pasta for an extra protein boost. Regular pasta works too!
- Don’t overcook the pasta. Cook pasta to al dente to maintain a firm texture that holds up well in the salad.
- If your dressing seems too thick, add a little more plant-based milk, one tablespoon at a time, until you reach the desired consistency.
- Taste the dressing before mixing it with the salad and adjust the salt, pepper, or other seasonings to your preference.
- Store leftover pasta salad in an airtight container in the refrigerator for for up to 3 days.
-
See post above for more ingredient substitutions, variations, and serving suggestions.
Nutrition
If you try this protein pasta salad, let me know! Leave a comment, rate it, and don’t forget to tag a photo @go_eatgreen on Instagram.
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Kayla DiMaggio says
This vegan pasta salad recipe is so amazing! It is the perfect pasta salad to bring to any gathering and I love that it is full of whole ingredients!
Marinela says
Oh, yes, it's an ideal food to bring on any friends & family gatherings. I'm glad you enjoyed it, Kayla. Thank you for commenting!
Anthony says
Fantastic article with some delicious looking recipes. Can't wait to give some of these a go. Thankyou.
Marinela says
Thank you, Anthony, let me know if you give some of them a try!
Holly says
Great side for pizza night! Would also be good for summertime potlucks!
Marinela says
Absolutely! Super easy meal prep for every social gathering. Thank you, Holly, for commenting!
nancy says
can't go wrong with a 20 min salad thats fibre rich!
Marinela says
I couldn't agree more! Thank you, Nancy, for commenting!
Amanda says
This is such a great pasta salad recipe! Love the mustard/ lemon combination for the dressing
Marinela says
Thank you, Amanda, for such a lovely comment!
Andrea White says
Love this pasta dish! So good!
Marinela says
Glad you love it, Andrea, thank you!
Anaiah says
I love this easy vegan pasta salad recipe and how simple it is to make. I could eat it as a whole meal by itself!
Marinela says
Me too 🙂 I'm glad you love it, Anaiah, thank you for your lovely comment!
Aneta says
Super tasty! 💚
Marinela says
Thank you, Aneta!
Rene says
This dressing is spectacular, and really makes a delicious pasta salad! I used chickpea rotini, added a red pepper, two celery stalks, a carrot, subbed fresh basil for the parsley, and added some sliced olives. I used full 15 oz. cans of the garbanzos and kidney beans, since we love beans. I also omitted the vinegar, as I detest vinegar, and added another 1/2 Tbsp of lemon juice instead. My husband and I both loved it! I will also use this dressing on other things, because it is so good. Thanks for a great, nutritious meal recipe.
Marinela Malcheva says
Thank you so much for your kind words, Rene! I love all the delicious tweaks you made—especially the extra beans and fresh basil. So happy to hear you and your husband enjoyed it. Glad the dressing will be a keeper for you too!