Summer Protein Pasta Salad

This is one of my favorite go-to recipes for summer! Whether you're heading to a cookout or just want something fresh and easy on hand, this pasta salad is perfect. I often meal prep a batch to pair with grilled dinners or enjoy it solo as a light lunch.

I use lentil pasta for its clean ingredients, higher protein, and fiber content. Just one 2 oz serving gives you 14g of protein and 6g of fiber—plus bonus nutrients like zinc, magnesium, iron, and potassium.

It’s simple, gluten-free, dairy-free, and easily adaptable to your needs and preferences. The more colorful veggies you add, the more flavor, crunch, and nutrition you get.

What’s Inside + Why It Works

Protein:
Supports muscle repair, hormone balance, and blood sugar stability. Lentils offer a solid plant-based protein source. For more (aiming for that 20–30g/meal sweet spot), add a side of grilled chicken, salmon, or steak.

Healthy Fats:
Thanks to the avocado oil–based Primal Kitchen dressing, you get flavor and healthy fats that help absorb fat-soluble vitamins (like A, D, E, and K) and reduce inflammation.

Fiber:
Lentils and a rainbow of veggies—like carrots, cucumbers, celery, onion, bell peppers, and tomatoes—bring in a variety of fibers that support gut health and feed your beneficial bacteria.

Light. Colorful. Full of flavor + nutrition.

Protein-Packed Summer Pasta Salad Recipe

Servings: 6–8 (about 1–1.5 cups per serving)

Ingredients

• 1 box lentil pasta
  (Optional swaps: chickpea pasta, or brown rice pasta for sensitive digestion/IBS/SIBO)

• 4 carrots, peeled and chopped

• 3 celery stalks, diced

• 1 bell pepper (yellow, red, or orange), diced

• 1 large cucumber, diced

• 1 medium red onion, peeled and diced

• ½ pint cherry tomatoes, halved

• Italian dressing to taste (I love Primal Kitchen!)

• Sea salt and black pepper to taste

Directions

1. Bring 8 cups (2 liters) of water to a boil. Add the lentil pasta and cook according to package instructions—typically 8–10 minutes at a simmer. Drain and rinse under cold water.

2. While the pasta cooks, prep all veggies.

3. Let the pasta cool slightly, then combine with the chopped vegetables in a large mixing bowl.

4. Add dressing to taste—light, medium, or generously dressed (I’m usually somewhere in the middle).

5. Season with salt and pepper, mix well, and enjoy right away—or store in a glass container for easy meals throughout the week.

Tips & Tricks

Choose a pasta that works for you.
Red lentil pasta is my go-to—it’s high in protein and fiber and has a great texture. I love brands like Trader Joe’s, Tolerant, and even Barilla’s legume line. If you have gut sensitivities, try brown rice pasta—gentler on digestion.

Don’t forget to wash your veggies!
I recommend soaking them in water with a sprinkle of baking soda or an organic veggie wash for a few minutes, then drying before chopping.

Switch up the dressing.
If Italian isn’t your style, try balsamic vinaigrette, a clean Caesar, or just olive oil with lemon or vinegar.

Protein Pairing:
To hit your protein goal (aim for 20–30g per meal), pair this salad with 4–6 oz of grilled chicken, steak, salmon, or a turkey burger. Lentil pasta already gives you a solid head start!

Fiber Boost:
This recipe is naturally high in fiber thanks to the pasta and veggies. Women need 25g/day, men 38g. Over 50? Aim for 21g (women) and 30g (men). Just increase fiber gradually—and always pair with water!

Perfect for Cookouts:
This dish is a summer crowd-pleaser that also fits many dietary needs—gluten-free, dairy-free, and vegan-friendly. It's your safe, delicious side when options are limited.

Let Me Know Your Twist

I’d love to hear how you make this your own! Tag me or send your variations—more veggies, different dressings, or your favorite protein combos. Enjoy every bite.