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Easy Flavor-Packed Pasta Salad Meal Prep Ideas for 5 Days

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A quick and easy pasta salad recipe perfect for meal prepping lunches that stay fresh and flavorful for up to five days. Packed with fresh veggies, herbs, and a tangy dressing, it’s a versatile and satisfying dish.

Ingredients

Scale
  • 8 ounces (225g) rotini pasta
  • 1 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1/3 cup Kalamata olives, pitted and sliced
  • 1/2 cup marinated artichoke hearts, chopped (optional)
  • 1/4 cup sun-dried tomatoes, chopped
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh basil, chopped
  • 1/2 cup crumbled feta cheese (optional)
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • 1 garlic clove, minced
  • Salt and freshly ground black pepper, to taste

Instructions

  1. Bring a large pot of salted water to a boil. Add 8 ounces (225g) of rotini pasta and cook according to package instructions (usually 8-10 minutes) until al dente. Stir occasionally to prevent sticking. Drain and rinse under cold water to stop cooking and cool the pasta. Set aside to drain thoroughly for 5 minutes.
  2. While pasta cooks, halve 1 cup cherry tomatoes, dice 1/2 cup cucumber, slice 1/3 cup Kalamata olives, chop 1/2 cup marinated artichoke hearts, and thinly slice 1/4 cup red onion. Chop fresh parsley and basil (about 1/4 cup each).
  3. In a small bowl, whisk together 1/4 cup extra virgin olive oil, 2 tablespoons red wine vinegar, 1 tablespoon Dijon mustard, 1 teaspoon honey, and 1 minced garlic clove. Season with salt and pepper to taste. Whisk again if the dressing separates.
  4. In a large mixing bowl, add the cooled pasta, chopped veggies, herbs, and sun-dried tomatoes. Pour the dressing over and toss gently but thoroughly so every piece is coated. Add 1/2 cup crumbled feta cheese last and fold in carefully.
  5. Divide the pasta salad evenly into five meal prep containers. Seal tightly and refrigerate. Before serving, give each portion a quick stir and add a sprinkle of fresh herbs if desired.

Notes

Rinse pasta under cold water immediately after cooking to stop cooking and prevent sogginess. Let salad rest for at least 30 minutes before packing to allow flavors to marry. Add extra olive oil or dressing if salad dries out during the week. Use gluten-free pasta and dairy-free cheese for gluten-free and vegan versions. Fresh herbs should be chopped just before mixing for best flavor.

Nutrition

Keywords: pasta salad, meal prep, easy lunch, rotini pasta, Mediterranean salad, healthy meal, make ahead, vegetarian, gluten-free option

Find it online: https://sizzlesprout.com/easy-flavor-packed-pasta-salad-meal-prep-ideas-for-5-days/