For as long as I can remember, I’ve been obsessed with pasta salad. It’s a deep-seated love affair that often has me wanting to enjoy it as a main course. The only issue? Traditional pasta salad is primarily pasta and mayonnaise, not exactly the most balanced meal. While moderation is key, sometimes you just want to indulge without the guilt. That’s why I’ve perfected the art of transforming classic pasta salad into a high-protein, lower-calorie, and satisfying meal. These customizable salads are perfect for meal prepping and can be tailored to whatever ingredients you have on hand.
A basic pasta salad consists of four main components: pasta, dressing, vegetables (like onion or celery), and flavorings (such as fresh herbs, garlic, cheese, bacon bits, or pickles). The dressing, vegetables, and aromatics create a flavor base that clings to the pasta, which acts as the perfect vehicle to deliver those flavors.
Creating a classic deli-style macaroni salad is incredibly simple. Begin by filling a pot with water and placing it over high heat. Add a generous pinch of salt and one pound of your preferred pasta shape. I don’t wait for the water to boil; instead, I stir the pasta a few times during the first couple of minutes to prevent sticking.
A crucial step is to overcook the pasta by three to four minutes longer than the package instructions. According to America’s Test Kitchen, al dente pasta retains more starch, which is ideal for hot pasta dishes. However, as pasta cools, these starch molecules tighten, resulting in a firmer texture. Overcooking releases more starches, ensuring a perfectly chewy texture even when cold.
Once the pasta is overcooked, drain it and spread it on a baking sheet to cool faster. I also like to add a couple of spoonfuls of pickle brine to the pasta for extra flavor. While the pasta cools (about 30 minutes), it’s the perfect time to prepare the other ingredients.
Dice the vegetables and flavorings (I used dill pickles for this recipe) into small pieces. The dressing is the star of the show, as it distributes the flavors throughout the dish. In a bowl, combine 200 grams of mayonnaise, 20 grams of Dijon mustard, the juice of a quarter of a lemon, 5 grams of sugar, 1 gram of garlic powder, 2 grams of freshly cracked black pepper, and optionally, a pinch of MSG. Mix thoroughly and taste, adjusting seasonings as needed. The dressing should be flavorful, as it needs to complement the pasta and vegetables.
The amount of dressing is a matter of personal preference. I avoid drowning the salad but also ensure there’s enough to coat everything evenly. After combining the pasta, vegetables, flavorings, and dressing, let the macaroni salad rest in the fridge for at least an hour before serving. It’s even better the next day! This classic macaroni salad pairs perfectly with burgers or barbecue.
However, to enjoy pasta salad more frequently, I’ve developed a more balanced, meal-sized version. To make the classic version a complete meal, simply adjust the ratios. Instead of pasta being the dominant ingredient, I replace half of it with a lean protein, such as chicken, beans, tofu, or sausage.
The vegetables take center stage, with additions like toasted corn, diced avocado, quartered cherry tomatoes, and sliced onions. This transforms the pasta salad into a heartier, more substantial meal. A high-protein dressing replaces the mayonnaise-based one, and cilantro and roasted hatch peppers add a burst of flavor.
While reducing the amount of dressing lowers calories, another alternative is incorporating Greek yogurt to increase protein content. For a creamy lime dressing, combine 80 grams of plain nonfat yogurt, 20 grams of mayonnaise, the juice of half a lime, a pinch of garlic powder, a pinch of cayenne pepper, and optionally, a pinch of MSG. This dressing contains only 24 calories per 30 grams, compared to 192 calories for the full mayonnaise version. While it may not be identical to the mayonnaise version, it’s a delicious and healthy alternative.
To assemble the full meal pasta salad, combine half a pound of cooked pasta, half a pound of cooked chicken breast, corn, onions, avocado, tomatoes, chilies, cilantro, and the creamy lime dressing in a large bowl. Mix well and store in the fridge. The difference in ingredient ratios is noticeable, resulting in a more balanced and nutritious meal. This recipe yields three generous servings, each containing approximately 514 calories and 40 grams of protein.
Whether you’re making a side dish or a main course, consider the components you want to include in your pasta salad. Get creative and customize it to your liking! Once you start making these full-meal versions, you’ll be hooked, just like me.
