Vegan Pasta Salad Recipe
Looking for a refreshing, high-nutrient, and completely plant-based meal that’s perfect for your weekly meal prep? This vegan pasta salad combines vibrant vegetables, protein-rich chickpeas, and a zesty homemade dressing to create a wholesome dish that satisfies hunger and fuels your day.
This recipe isn’t just colorful — it’s packed with fiber, plant protein, and healthy fats. Plus, it’s incredibly easy to make in bulk, store, and enjoy throughout the week. Whether you’re prepping for the gym, grabbing a quick lunch, or hosting a summer cookout, this dish fits the bill.
Why You’ll Love This Vegan Pasta Salad
- High in Fiber & Plant Protein: Thanks to chickpeas and whole grain pasta.
- Meal Prep Friendly: Holds up well in the fridge and even tastes better the next day.
- Fresh and Flavorful: Bursting with crunchy veggies and zesty lemon-herb vinaigrette.
- Dairy-Free & Egg-Free: 100% vegan and allergen-conscious.
- Perfect for Summer: Ideal for BBQs, picnics, or light lunch options.
Ingredients You’ll Need
For the Salad:
- 8 oz whole wheat or legume-based pasta (like chickpea or lentil pasta)
- 1 cup canned chickpeas (drained and rinsed)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 red bell pepper, diced
- ½ small red onion, finely chopped
- ½ cup kalamata olives, sliced
- ¼ cup fresh parsley, chopped
- 2 tbsp nutritional yeast (optional, adds a cheesy flavor)
For the Lemon-Herb Dressing:
- ¼ cup extra virgin olive oil
- 3 tbsp fresh lemon juice
- 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 clove garlic, minced
- 1 tsp maple syrup (optional for balance)
- ½ tsp dried oregano
- Salt and pepper to taste
How to Make Vegan Pasta Salad
Step 1: Cook the Pasta
Begin by boiling water in a large pot with a pinch of salt. Add your pasta and cook according to the package instructions until al dente. Avoid overcooking, as soft pasta doesn’t hold up well in salad. Drain, rinse with cold water, and set aside to cool.
Step 2: Prep the Veggies
While the pasta cooks, prepare your vegetables. Slice the cherry tomatoes, dice the cucumber and red bell pepper, chop the onion finely, and pit and slice the olives if necessary. Add all these ingredients into a large mixing bowl.
Step 3: Make the Dressing
In a small bowl or jar, combine the olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, maple syrup (if using), dried oregano, salt, and pepper. Whisk or shake well until the dressing emulsifies.
Step 4: Toss and Combine
Add the cooled pasta and chickpeas into the bowl of vegetables. Pour the lemon-herb dressing over the top. Sprinkle in the fresh parsley and nutritional yeast (if using). Use tongs or a large spoon to toss everything together until well coated.
Step 5: Chill and Serve
For best flavor, refrigerate the salad for at least 30 minutes before serving. This allows the dressing to soak into the pasta and veggies, enhancing the taste.
Serving Suggestions
Serve this salad chilled as a main dish or a side. It’s excellent for summer BBQs, outdoor lunches, or pre-packed work meals. For extra protein, add grilled tofu or tempeh on top.
You can also scoop it into mason jars for a grab-and-go post-workout meal that’s both energizing and nutrient-dense.
Storage Tips
Store leftovers in an airtight container in the fridge for up to 4–5 days. The flavors intensify with time, so this is an ideal make-ahead recipe. Do not freeze, as the texture of the vegetables and pasta will degrade.
Nutrition Facts (Per Serving – Serves 4)
| Nutrient | Amount |
|---|---|
| Calories | 380 |
| Protein | 13g |
| Carbohydrates | 45g |
| Fiber | 9g |
| Sugars | 5g |
| Fat | 17g |
| Saturated Fat | 2g |
| Sodium | 480mg |
| Potassium | 550mg |
| Vitamin C | 60% DV |
| Iron | 20% DV |
Note: Nutritional data is estimated based on standard ingredients and portion sizes.
Tips to Customize Your Salad
- Make it Gluten-Free: Use certified gluten-free pasta like brown rice or quinoa-based options.
- Add a Crunch: Sprinkle sunflower seeds or toasted almonds for added texture.
- Go Green: Add baby spinach or arugula right before serving for a leafy twist.
- Spice it Up: Mix in a dash of crushed red pepper flakes or a spoonful of vegan pesto for an extra kick.
Final Thoughts
This vegan pasta salad isn’t just a side dish — it’s a complete, balanced meal packed with fiber, protein, and flavor. It’s the perfect plant-based solution for fitness-focused eaters who want a nutritious, tasty meal that’s easy to prepare and store. Clean eating never tasted this good!
