Protein Pasta Salad (Gluten Free + Vegetarian)

This Protein Pasta Salad is packed with Greek inspired flavors and protein! Plus it's gluten free and vegetarian! Quick pickled red onions and tomatoes add an acidic kick balanced out by a creamy lemon mint dressing. This simple recipe can be made in advance, enjoyed as a main dish for a light dinner, or side dish and is even great for meal prep.

My love of pita pockets inspired this pasta salad. I prepare my pita pockets as a Greek-Style gyro with all the same ingredients! Using gluten free pasta is an easy swap on this classic pasta salad twist. 

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Why this recipe works

• Made with fresh and healthy ingredients.
• Great for making ahead and serving a crowd.
• A quick meal that makes a great healthy lunch or main course. 
• Gluten free

Ingredients

Chickpea or Lentil Protein Pasta 

I love using Tolerant brand gluten-free pasta because they use clean ingredients and it never results in mushy pasta (which I find often with gluten-free chickpea or lentil pastas). Since gluten free pastas are becoming more popular, you should be able to find them at your local grocery stores. Check out this post to read more about the best clean and gluten free pastas. 

If you don’t need this pasta to be gluten free, you can also try whole grain pasta or use regular pasta. 

Grape tomatoes

These are the perfect size for pasta salad. You can also substitute for cherry tomatoes. Cut them in half so they can soak up the pickling brine. If you’re not a fan of pickled flavor, you can swap for fresh tomatoes, but I highly recommend you try the pickled version!

Red onion

Red onions give such a pop of flavor. You can substitute for white or yellow onions if needed, but red is definitely the best for this recipe! Plus when pickled, they take on a milder flavor. 

White wine vinegar

Vinegar is essential to get that tangy pickled flavor for the tomatoes and onions. You can substitute for apple cider vinegar or red wine vinegar. 

Non-fat Greek yogurt

Use your favorite brand here but make sure it’s unflavored. 

Lemon juice

You will need 2 tablespoons of lemon juice for this pasta salad recipe, so 1 lemon should do the trick!

Fresh mint

This herb adds a lovely bright and fresh flavor to the dressing. If you can’t find mint, you can swap for other fresh herbs like parsley or fresh basil. 

See the recipe card below for a full list of ingredients and measurements. 

Instructions

First, make the pickled red onions and tomatoes so it has time to marinate. Add the pickling ingredients into a mason jar or airtight container. Shake to coat onions and grape tomatoes and set aside while you prepare the rest of the dish.

To make the creamy lemon and mint dressing, add all ingredients into a blender and blend until smooth. Store in a jar or airtight container in the refrigerator until you are ready to use. You can also use this creamy dressing in other dishes too! Try it on your favorite salad. 

Cook protein pasta to al dente according to package directions. Drain and set aside to cool.

To assemble the salad, add cucumbers and drained pasta to a large mixing bowl or serving bowl. 

Drain pickled red onions and grape tomatoes from the liquid and add them into the serving bowl.

Pour lemon mint yogurt dressing over and mix well to incorporate.

For best flavor, cover with plastic wrap or aluminum foil and leave in the refrigerator for at least 30-minutes prior to eating. This helps all the flavors soak into the pasta!

Serve this dish cold, warm, or at room temperature. 

Variations

You can add ingredients to this gluten free pasta salad to fit your taste buds! Here are some good ideas:

• Make it vegan/dairy free - Swap the greek yogurt for a vegan version. 
• Add in sliced green, black olives, or kalamata olives for a bold flavor addition. 
• Get your greens in by adding chopped spinach or other leafy greens. 
• Crumbled feta cheese would be a great addition to this healthy pasta salad recipe. 
• Add in even more fresh veggies like diced red peppers, green bell pepper, or chickpeas. 
• If you don’t need this to be a vegetarian dish, you can add in some sliced chicken breast (or rotisserie chicken) for extra protein. 

Expert Tips

Make it hefty: To make this a full meal, add salmon, shrimp, beef, pork, or any leftover proteins you have on hand. 

Make it ahead: This is a great make ahead dish as the flavors are even better the next day! Assemble the salad up to two days in advance, and store the dressing separately. Combine with the dressing about 30 minutes to 2 hours before serving. 

Make it for meal prep: Prepare the pasta salad as usual minus the dressing, and portion into single serving size containers. The morning before eating, combine the dressing in. 

Enjoy it warm, room temperature or cold: This dish can be served warm, at room temperature or even cold straight from the fridge!

Storage directions: Store any leftovers in an air-tight container in the refrigerator for up to 4 days. 

Frequently Asked Questions

Related Recipes

More delicious gluten free pasta recipes:

• Green Pasta Sauce (Dairy-Free, Gluten-Free)
• Dairy Free Pink Pasta Sauce
• Pasta with Sausage and Broccolini
• Spring Vegetarian Pasta with Butter Sauce

More savory salad recipes:

• Vegan Couscous Salad
• Healthier Brussels Sprouts Potato Salad
• Grapefruit & Arugula Salad with Simple Grapefruit Dressing
• Kale Quinoa Salad with Orange Ginger Dressing

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