Pasta Salad Meal Prep with Creamy Feta Sauce

As the days get busier, having a quick and delicious meal ready in the fridge can be a game-changer. This Pasta Salad Meal Prep is perfect for those hectic days when you want something nutritious and flavorful without spending hours in the kitchen. Inspired by Mediterranean cuisine, this salad combines fresh vegetables, chickpeas, and pasta with a creamy feta and soy yogurt sauce, offering a perfect balance of taste and convenience.

Why You Will Love This Recipe

This recipe is ideal for meal prepping, allowing you to have a wholesome meal ready for lunch or dinner. The combination of fresh veggies, chickpeas, and pasta with a creamy, tangy sauce creates a satisfying and nutritious dish. It’s also versatile, easy to customize with your favorite veggies, and can be stored in the fridge for up to three days.

Key Ingredients and Swaps

• Pasta: The base of the salad, cooked al dente.
• Cucumber, Cherry Tomatoes, Onion, Olives: Fresh vegetables add crunch and flavor.
• Chickpeas: Provide protein and a hearty texture.
• Soy Yogurt, Tahini, Mustard, Olive Oil, Mayonnaise: Form the creamy sauce.
• Seasonings: Sugar, salt, black pepper, garlic powder, onion powder, paprika, dill.
• Feta Cheese: Adds creaminess and tang to the sauce
• Lemon Juice: Adds a refreshing tang to the sauce.

Step-by-Step Instructions 

Cook the Pasta:

Begin by bringing a large pot of salted water to a boil. Add the pasta and cook until al dente, following the package instructions. Once cooked, drain the pasta and rinse it under cold water to stop the cooking process and cool it down.

Prepare the Vegetables:

While the pasta is cooking, dice the cucumber, halve the cherry tomatoes, finely chop the onion, and slice the olives. Set these aside as you prepare the rest of the ingredients.

Make the Sauce:

In a medium-sized bowl, combine soy yogurt, tahini, mustard, olive oil, and mayonnaise (if using). Add sugar, salt, black pepper, garlic powder, onion powder, paprika, dill, and a splash of lemon juice. Mix everything together until you achieve a smooth and creamy consistency. If the sauce is too thick, add a little water to thin it out. Finally, gently fold in the crumbled feta cheese.

Layer the Salad:

In your meal prep containers, start by spreading the sauce on the bottom. Next, layer the sliced olives, halved cherry tomatoes, diced cucumber, chickpeas, and chopped onion. Top it all off with the cooked pasta.

Store the Salad:

Seal the meal prep containers and store them in the refrigerator. This pasta salad can be kept for up to three days.

Serve the Salad:

When ready to eat, give the salad a good mix to combine all the layers and flavors together. Enjoy a fresh and delicious meal with minimal effort!

Tips and Notes

• Customization: Add your favorite veggies like bell peppers or carrots.
• Storage: Keeps well in the fridge for up to three days.

This Pasta Salad Meal Prep is not only delicious and nutritious but also perfect for ensuring you have a ready-to-eat meal on those busy days. Enjoy the flavors of the Mediterranean with minimal effort!

Pasta Salad Meal Prep

This Pasta Salad Meal Prep recipe combines fresh vegetables, chickpeas, and al dente pasta with a creamy soy yogurt and feta cheese sauce for a delicious and nutritious meal. Perfect for Mediterranean cuisine lovers, this easy-to-prepare dish is ideal for lunch or a light dinner and can be stored in the fridge for up to three days. With a total prep and cooking time of just 30 minutes, it’s a convenient and cost-effective option for meal planning.

Servings 3

Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

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Equipment

• Large pot for boiling pasta
• Colander for draining pasta
• Mixing bowls
• Cutting board and knife
• Measuring spoons and cups
• Airtight meal prep containers

Ingredients

  

1x2x3x

• 250 grams Pasta: 250 grams
• 1 Cucumber medium, diced
• 1 cup Cherry tomatoes halved
• 1 Onion small, finely chopped
• 1/2 cup Olives sliced
• 1 can Canned/Cooked chickpeas or 400 grams, drained and rinsed

Sauce:

• 1/2 cup Soy yogurt
• 2 tbsp Tahini
• 1 tbsp Mustard
• 2 tbsp Olive oil
• 1 tbsp Mayonnaise Optional
• 1 Juice of lemon
• Water if needed to thin

Seasoning:

• 1 tsp Sugar
• 1/2 tsp Salt
• 1/2 tsp Black pepper
• 1/2 tsp Garlic powder
• 1/2 tsp Onion powder
• 1/2 tsp Paprika
• 1 tbsp Dill finely chopped
• 200 grams Feta cheese crumbled

Instructions

 

Cook the Pasta:

• Bring a large pot of salted water to a boil.
• Add the pasta and cook according to the package instructions until al dente.
• Drain and rinse under cold water to stop the cooking process and cool the pasta.

Prepare the Vegetables:

• Dice the cucumber.
• Halve the cherry tomatoes.
• Finely chop the onion.
• Slice the olives.

Prepare the Sauce:

• In a bowl, combine soy yogurt, tahini, mustard, olive oil, mayonnaise (if using), and the juice of 1 lemon.
• Add sugar, salt, black pepper, garlic powder, onion powder, paprika, and chopped dill. Mix well until smooth and creamy.
• If the sauce is too thick, add a little water to thin it out.
• Gently fold in the crumbled feta cheese.

Layer the Salad:

• In three separate meal prep containers, layer the ingredients in the following order:
• Bottom layer: Sauce
• Next layer: Sliced olives
• Next layer: Halved cherry tomatoes
• Next layer: Diced cucumber
• Next layer: Chickpeas
• Next layer: Chopped onion
• Top layer: Cooked pasta

Store the Salad:

• Store the layered salad in airtight containers in the refrigerator. The salad can be stored for up to 3 days.

Serve the Salad:

• When ready to eat, mix everything together until well combined. Enjoy!

Notes

This salad can be customized with additional vegetables like bell peppers or carrots for extra crunch and nutrients.
Ensure to mix the salad well before serving to distribute the sauce and flavors evenly.

Nutrition

Calories: 475kcal

Calories: 475kcal

Cost: $13

Course: Main Course, Side Dish

Cuisine: Mediterranean

Keyword: Chickpea Pasta Recipe, Mealprep, Mediterranean, Pasta salad, Vegan Pasta Salad