Tomato Feta Pasta Salad (High Protein & High Fibre)

Why you’ll love this recipe

• High in protein and fibre – the combination of lentils, Greek yoghurt, feta, and pasta makes this a filling and balanced meal.
• Perfect for meal prep – prepare it in advance for easy grab-and-go lunches throughout the week.
• Packed with flavour – creamy dressing, salty feta, sweet tomatoes, and olives create the perfect combination.
• A nutritious vegetarian meal – no meat needed for a satisfying lunch or dinner.
• Easy to customise – swap ingredients depending on what you have available.

Why it’s good for you

Yes, this Tomato Feta Pasta Salad is a healthy, balanced meal that provides a great mix of carbohydrates, protein, fibre, and healthy fats.

The green lentils are the key ingredient that boosts the fibre and protein content of this pasta salad. Fibre helps support healthy digestion and can help you feel fuller for longer, while plant-based protein contributes to a more satisfying meal.

The Greek yoghurt, feta, and lentils provide additional protein, making this more filling than a traditional pasta salad. The yoghurt-based dressing also offers a lighter alternative to mayonnaise-based pasta salads while still creating a creamy texture.

The tomatoes, rocket, red onion, and sun-dried tomatoes add colour, flavour, and a variety of vitamins, minerals, and antioxidants, helping to make this a nutrient-rich meal that’s easy to enjoy.

Key tips / guidance

• Cook your pasta until just al dente so it holds its texture when mixed with the dressing.
• Rinse the pasta under cold water after cooking to cool it quickly and prevent it becoming sticky.
• Adjust the dressing consistency with water gradually, so it coats the pasta nicely.
• If preparing ahead, keep the rocket separate and mix it through just before serving for the freshest texture.
• The flavours improve after chilling, so making this pasta salad a few hours ahead can make it even tastier.

Ingredients

Pasta

Cooked green or puy lentils

Cherry tomatoes

Green olives

Feta cheese

Red onion

Rocket

Greek yoghurt

Sun-dried tomatoes

Red or white wine vinegar

Freshly cracked black pepper

Step by step instructions

1. Cook the pasta

Cook the pasta according to the packet instructions. Once cooked, drain and rinse under cool running water to stop the cooking process. Set aside to cool.

2. Make the creamy tomato dressing

Add the Greek yoghurt, sun-dried tomatoes, vinegar, and water to a blender. Blend until smooth and creamy, adding more water if needed to reach your preferred consistency.

If you don’t have a blender, finely chop the sun-dried tomatoes and stir everything together in a bowl. The dressing will be slightly chunkier but still packed with flavour.

3. Prepare the salad ingredients

Add the cooled pasta, cooked lentils, cherry tomatoes, olives, feta, red onion, and rocket to a large mixing bowl.

4. Add the dressing

Pour the dressing over the pasta salad and mix well until everything is evenly coated.

Finish with freshly cracked black pepper and adjust seasoning if needed.

5. Serve

Enjoy straight away or refrigerate until ready to eat. This pasta salad can be served chilled and is ideal for packed lunches or meal prep.

Substitutions

• Pasta: Use wholewheat pasta for extra fibre, chickpea pasta for more protein, or gluten-free pasta if required.
• Lentils: Can be omitted if you don't fancy adding them, or replace with good quality canned beans.
• Feta: Try goat’s cheese, mozzarella pearls, or a dairy-free feta alternative.
• Greek yoghurt: Use a dairy-free yoghurt alternative or natural yoghurt if preferred.
• Rocket: Swap for spinach, mixed leaves, basil, or fresh herbs.
• Olives: Use kalamata olives, black olives, or capers for a different flavour.
• Sun-dried tomatoes: Replace with roasted red peppers for a sweeter, milder dressing.

How to store/use leftovers

Store leftovers in an airtight container in the fridge for up to 3-5 days. The pasta may absorb some of the dressing over time but it will still be delicious!

This pasta salad is great cold straight from the fridge, making it perfect for work lunches, picnics, or quick dinners.

What to eat with

This Tomato Feta Pasta Salad is filling enough to enjoy on its own, but it also works well alongside:

• Grilled chicken or fish for extra protein
• A side salad or roasted vegetables
• Homemade bread, pita, or flatbreads

FAQ

Is this Tomato Feta Pasta Salad high in protein?

Yes! The lentils, Greek yoghurt, feta, and pasta all contribute protein, making this more protein-rich than a traditional pasta salad.

Is this pasta salad high in fibre?

Yes! The lentils are especially high in fibre, helping to make this a more filling and satisfying meal.

Can I make this pasta salad gluten-free?

Simply replace the pasta with a gluten-free alternative.

Can I make this recipe vegan?

Use a dairy-free yoghurt and vegan feta alternative.