If you're looking for a fresh, flavorful, and easy meal prep recipe, this Tuscan Pasta Salad is a must-try. Made with protein-packed pasta, tangy sun-dried tomatoes, briny olives, marinated artichokes, and a simple lemon olive oil dressing, this cold pasta salad is packed with classic Tuscan flavors in every bite.
Whether you're prepping lunches for the week, bringing a side dish to your next potluck, or looking for an easy summer meal, this Tuscan pasta salad is a delicious option that's simple to make and stores beautifully.
If you're a fan of this dish, these recipes are worth trying Easy & Balanced Italian Meal Prep Pasta Salad, High Protein Creamy Pesto Pasta Salad, or my Mediterranean Chicken Bowl With Tzatziki
Why You'll Love This Recipe
- Perfect for meal prep lunches
- Packed with Mediterranean-inspired Tuscan flavors
- High in fiber and protein when paired with chicken or tuna
- Simple ingredients and easy preparation
- Great served cold
- Perfect side dish or complete meal
- Naturally dairy-free
- Easy to customize with your favorite vegetables
- Stores well for several days
- Great for busy weekdays
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Ingredients
- Brami Fusilli Pasta- A high-protein, fiber-rich pasta that holds the dressing beautifully.
- Red Onion- Adds crunch and a mild bite that balances the richness of the olives and artichokes.
- Green Olives- Briny and flavorful, adding classic Mediterranean flavor.
- Sun-Dried Tomatoes- Provide concentrated tomato flavor and a slightly sweet tanginess.
- Marinated Artichoke Hearts- Tender and flavorful with a delicious savory bite.
- Olive Oil- Creates the base of the simple homemade dressing.
- Fresh Lemon Juice- Brightens the entire salad and balances the savory ingredients.
- Garlic Powder- Adds savory depth without overpowering the dish.
- Onion Powder- Enhances the overall flavor of the dressing.
- Salt & Black Pepper- Essential for seasoning and balancing flavors.
- Tuna or Rotisserie Chicken- Adds protein to transform this pasta salad into a complete meal.
Instructions
- Cook the Pasta- Cook the pasta according to package directions until al dente. Drain and rinse with cold water to stop the cooking process and help the pasta cool completely.
- Make the Dressing- In a large bowl, whisk together olive oil, lemon juice, garlic powder, onion powder, salt, and pepper.
- Assemble the Salad- Add the cooled pasta, diced red onion, sliced olives, sundried tomatoes, and quartered artichokes to the bowl. Toss everything together until the dressing evenly coats the pasta salad ingredients.
- Add Protein- Divide into four meal prep containers and top with either tuna or rotisserie chicken.
- Serve & Enjoy- Enjoy immediately or refrigerate for easy lunches throughout the week.
Substitutions
- Brami Pasta- Swap for whole wheat pasta, chickpea pasta, lentil pasta, or your favorite gluten-free pasta.
- Green Olives- Use black olives, kalamata olives, or a combination of olives.
- Sun-Dried Tomatoes- Substitute roasted red peppers or cherry tomatoes.
- Artichoke Hearts- Use roasted vegetables, cucumber, or bell peppers.
- Tuna- Swap for canned salmon, grilled chicken, rotisserie chicken, or cooked shrimp.
- Rotisserie Chicken- Use grilled chicken breast, turkey, or canned tuna.
- Olive Oil- Substitute avocado oil if preferred.
- Gluten-Free- Use your favorite certified gluten-free pasta.
- Dairy-Free- This recipe is naturally dairy-free as written.
- Vegetarian- Skip the chicken and tuna or replace with cannellini beans, chickpeas, or white beans for plant-based protein.
Variations
- Tuscan Chicken Pasta Salad- Use shredded rotisserie chicken for a protein-packed lunch.
- Mediterranean Pasta Salad- Add cucumbers, feta cheese, and fresh herbs like parsley or basil.
- Creamy Tuscan Pasta Salad- Mix a few tablespoons of Greek yogurt into the dressing for a creamy texture.
- Spicy Tuscan Pasta Salad- Add red pepper flakes for extra heat.
- Veggie Loaded Version- Add baby spinach, red bell peppers, cucumbers, or cherry tomatoes.
- Bean Boost- Add cannellini beans for extra fiber and plant-based protein.
Equipment
- Large pot
- Colander
- Large salad bowl
- Whisk
- Knife
- Cutting board
- Measuring cups and spoons
- Meal prep containers
- Airtight container
Storage
- Store the pasta salad in airtight containers in the refrigerator for up to 4 days.
- The flavors continue to develop overnight, making this recipe even more delicious the next day.
- If needed, add a small squeeze of fresh lemon juice before serving to refresh the flavors.
- This recipe is not recommended for freezing.
Christinas Dietitian Tip
Pairing high-fiber pasta with protein like tuna or chicken helps create a balanced meal that can keep you satisfied longer. The olives and olive oil provide heart-healthy fats, while artichokes and sun-dried tomatoes contribute fiber, antioxidants, and important nutrients. For even more nutrition, add extra vegetables such as spinach, cucumbers, or bell peppers.
FAQ
Yes! This recipe is ideal for meal prep and tastes even better after the flavors have had time to develop.
Tuna and rotisserie chicken are both great options, but grilled shrimp or cannellini beans also work well.
Stored properly in an airtight container, it will last up to 4 days in the refrigerator.
Yes, but it is traditionally served cold and works especially well as a meal prep lunch.
Salads
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Lunch
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Jump to: Recipe
Tuscan Pasta Salad (Easy Meal Prep Lunch)
Equipment
- Large Pot
- Colander
- Large Salad Bowl
- Whisk
- Knife
- Cutting Board
- Measuring cups and spoons
- Meal prep Containers
- Airtight container
Ingredients
- 1 Box 8 ounce Brami Fusilli Pasta
- ½ Medium Red Onion Finely Minced
- 1 cup Sliced Olives Finely Diced
- â…“ cup sundried tomatoes Drained
- 1 cup marinated artichokes quartered and strained
- 2 tablespoons high quality olive oil
- 1 large lemon juiced
- ½ teaspoon Salt
- ½ teaspoon pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 12 ounces rinsed and drained canned tuna or rotisserie chicken for protein
Instructions
- Cook the Pasta- Cook the pasta according to package directions until al dente. Drain and rinse with cold water to stop the cooking process and help the pasta cool completely.
- Make the Dressing- In a large salad bowl, whisk together olive oil, lemon juice, garlic powder, onion powder, salt, and pepper.
- Assemble the Salad- Add the cooled pasta, diced red onion, sliced olives, sun-dried tomatoes, and quartered artichokes to the bowl.Toss everything together until the dressing evenly coats the pasta salad ingredients.
- Add Protein- Divide into four meal prep containers and top with either tuna or rotisserie chicken.
- Serve & Enjoy- Enjoy immediately or refrigerate for easy lunches throughout the week.
Notes
Nutrition
Food Safety
- Cook to a minimum temperature of 165 °F
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
- See more guidelines at USDA.gov.
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