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Healthy High Protein Southwest Pasta Salad Recipe Easy Meal Prep Idea

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A vibrant and filling Southwest pasta salad packed with protein from black beans and chicken or tofu, perfect for meal prep and busy days. It features a smoky chipotle lime dressing and stays fresh for days.

Ingredients

Scale
  • 8 ounces (225 grams) rotini or your favorite short pasta (whole wheat or chickpea pasta works great for extra protein)
  • 1 cup (150 grams) cooked black beans, rinsed and drained
  • 1 cup (150 grams) cooked chicken breast, diced (can swap for grilled tofu or tempeh)
  • 1 cup (150 grams) fresh corn kernels (or frozen, thawed)
  • 1 large red bell pepper, diced
  • 1/2 cup (75 grams) diced red onion
  • 1/2 cup (60 grams) chopped fresh cilantro
  • 1/4 cup (60 ml) olive oil
  • 2 tablespoons fresh lime juice (about 1 lime)
  • 1 teaspoon chipotle chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon honey or agave syrup
  • 1/4 cup (30 grams) crumbled cotija cheese or feta (optional)
  • Salt and pepper to taste

Instructions

  1. Bring a large pot of salted water to a boil. Add 8 ounces (225 grams) rotini and cook according to package instructions until al dente, usually about 9-11 minutes. Drain and rinse under cold water to stop cooking and cool the pasta.
  2. If using cooked chicken, dice it into bite-sized pieces. For tofu, press out excess moisture, then cube and pan-sear until golden. Rinse and drain 1 cup (150 grams) black beans thoroughly.
  3. Dice 1 red bell pepper, finely chop 1/2 cup (75 grams) red onion, and roughly chop 1/2 cup (60 grams) fresh cilantro. If using fresh corn, cut the kernels off the cob. If frozen, thaw and drain.
  4. In a small bowl, whisk together 1/4 cup (60 ml) olive oil, 2 tablespoons fresh lime juice, 1 teaspoon chipotle chili powder, 1 teaspoon ground cumin, and 1 teaspoon honey or agave syrup. Season with salt and pepper to taste.
  5. In a large bowl, toss the cooled pasta, black beans, chicken or tofu, corn, bell pepper, onion, and cilantro. Pour the dressing over and mix gently but thoroughly to coat everything evenly.
  6. Fold in 1/4 cup (30 grams) crumbled cotija or feta cheese if using. Adjust salt, pepper, or lime juice if needed.
  7. Cover and refrigerate for at least 30 minutes to let flavors meld. Serve chilled or at room temperature.

Notes

Do not overcook pasta; rinse pasta after cooking to stop cooking and cool it down. Drain beans well to avoid watery salad. For creamier dressing, add 2 tablespoons plain Greek yogurt or blended cottage cheese. Salad keeps well up to 4 days refrigerated. Use gluten-free pasta for gluten-free version. Swap chicken for tofu or tempeh for vegan option. Add jalapeños or hot sauce for extra spice.

Nutrition

Keywords: Southwest pasta salad, high protein pasta salad, healthy pasta salad, meal prep salad, black bean pasta salad, chipotle lime dressing, easy pasta salad

Find it online: https://bouncybowl.com/healthy-high-protein-southwest-pasta-salad-recipe-easy-meal-prep-idea/