Mediterranean Pasta Salad [Meal Prep]

These Mediterranean Pasta Salad Bowls are fresh, healthy, and delicious. They’re made with whole wheat pasta, chickpeas, and lots of veggies. Enjoy them as a meal-prep lunch or light dinner.

I’ve been into meal prep for a few years now, and I’ve found that it’s super useful when trying to follow a diet (Weight Watchers for me). When I get hungry in the afternoon, I feel like I need food immediately, and if I don’t have something healthy prepped, I tend to just grab what’s convenient and not always healthy.

Before this blog, I did Weight Watchers years ago, and I would buy frozen meals with the points listed on the box because it was so easy. Now that I’m more conscious about what I eat, I love to make my own pre-made lunches. I know exactly how many points are in them, and I can grab them on the go.

Why Your Body Will Love This Pasta Salad

• Digestive Health – Chickpeas are high in insoluble fiber, which helps bulk up the digestive system and prevent constipation. The fiber in beans also acts as a prebiotic that feeds the good bacteria in the large intestine and carries out toxins in the system.
• Phytochemicals – These compounds are found in plants and are particularly potent in colorful fruits and veggies. They help prevent cancer, Alzheimer’s, and diabetes, reduce inflammation, support the heart and immune system, and regulate hormones.
• Feta Fuel – Feta is a great cheese for our bodies. It’s high in calcium, which benefits our bones, and contains protein, vitamins A, D, and K, magnesium, and zinc. It also has probiotics that support our gut microbiomes.

Mediterranean Pasta Salad Recipe Ingredients

• Pasta – I used whole wheat pasta for my bowls because it has many more nutrients than white pasta. Since this Mediterranean Pasta Salad has chickpeas and veggies, I could use a little less than one serving of pasta for each bowl. I’m not personally on it, but there is one WW plan where whole wheat pasta is zero points.
• Chickpeas – I love adding chickpeas to Mediterranean-style meals, but you can use white beans or another kind you prefer instead.
• Vegetables – You can add as many vegetables as you want. I wanted to keep it simple, so I used cucumber, cherry tomatoes, red onion, Kalamata olives, and fresh mint.
• Feta Cheese or Tofu – Feta cheese would be great in this pasta salad. I didn’t have any feta and didn’t want to add more WW points to this recipe, so I cut some extra-firm tofu into small chunks. It didn’t add flavor, but I enjoyed the texture.
• Dressing – I used a simple homemade red wine vinegar dressing. You could use store-bought or your favorite homemade dressing. My dressing recipe makes just enough for four bowls; there won’t be any extra, so if you enjoy lots of dressing, you can double it.

How To Make This Fresh Pasta Salad

1. Bring a large pot of water to a boil, and cook the pasta according to the package directions. Drain and rinse with cold water.
2. Add tomatoes, cucumber, onion, tofu, and mint to a medium-sized bowl and mix until combined.
3. Add salad dressing ingredients to a jar and whisk until combined.
4. Assemble bowls: Equally divide the pasta, veggie mixture, and chickpeas into four meal prep containers or bowls. Divide the salad dressing equally into four small dressing containers and store the pasta salad and dressing in the refrigerator for up to four days.

Mediterranean Pasta Salad For Meal Prep

If you’re making this pasta salad for meal prep, I suggest assembling it in glass containers. I like these! Equally divide all the ingredients into the four containers, cover them, and store them in the refrigerator for up to four days. You can dress the salad while assembling it or store the dressing separately and dress it just before eating.  

Pasta Salad For Dinner or Potluck

If you’re making this pasta salad for dinner or to bring to a party or potluck,  add all the ingredients to a large bowl and mix until combined. 

I know this pasta salad might be more of a summer recipe, but I’m getting a little sick of the cold and have been craving warm weather lately. I love that this pasta salad is fresh, full of vegetables, and holds up well during the week!

If you have questions about this recipe, ask me in the comments, and I’ll get back to you ASAP.

Looking For More Delicious Pasta Salad Recipes?

Holiday Pesto Pasta Salad

Lemony Parmesan Spring Pasta Salad

Herby Parmesan Tomato Pasta Salad

Tahini Balsamic Pasta Salad with Arugula

Tahini Balsamic Pasta Salad with Arugula

Mediterranean Pasta Salad [Meal Prep]

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4 from 1 review

• Author: She Likes Food
• Total Time: 27 minutes
• Yield: 4 1x

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Description

These Mediterranean Pasta Salad Bowls are easy to make and great for healthy, vegan meal prep!

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Ingredients

Scale 1x2x3x

• 6 oz whole wheat pasta, I used penne
• 2 cups cooked chickpeas
• 2 cups sliced cherry tomatoes
• 2 cups diced cucumber
• 8 Kalamata olives, thinly sliced
• 1/2 cup small diced extra firm tofu, vegan feta cheese or regular feta cheese
• 1/3 cup diced red onion
• 1/4 cup diced fresh mint

Red Wine Vinaigrette

• 6 teaspoons olive oil
• 4 teaspoons red wine vinegar
• 1 teaspoon dijon mustard
• 1 teaspoon pure maple syrup
• 1 clove garlic, grated
• 1/2 teaspoon herbs de Provence, or dried Italian herbs
• Salt and pepper, to taste

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Instructions

1. Bring a large pot of water to a boil and cook pasta according to package directions.  Drain and rinse with cold water.
2. Add tomatoes, cucumber, onion, tofu and mint to a medium sized bowl and mix until combined.
3. Add salad dressing ingredients to a jar and whisk until combined.
4. Assemble bowls: equally divide the pasta, veggie mixture and chickpea into four meal prep containers, or bowls.  Divide salad dressing equally into four small dressing containers and store pasta salad and dressing in the refrigerator for up to 4 days.

Notes

Each bowl has 7 Freestyle WW points

• Prep Time: 15 mins
• Cook Time: 12 mins
• Category: Lunch, Meal Prep
• Method: Stovetop
• Cuisine: Mediterranean