Protein Packed Thai Pasta Salad
This Protein Packed Thai Pasta Salad is bright, tangy, and built around a creamy peanut-orange dressing that clings to hearty garbanzo bean rotini. It’s a weeknight winner for meal prep, potlucks, or a quick lunch that holds up for days. Tip: chill the pasta briefly after rinsing so the dressing sticks without wilting the veggies. Also, if you enjoy bold pasta salads, you might like this rich creamy beef pasta recipe for another protein-forward option.
Why this Thai-inspired pasta deserves a place on your menu
This recipe balances sweet, salty, nutty, and bright citrus notes with a satisfying plant-based protein base. It’s fast to pull together, travels well, and keeps its texture in the fridge — making it perfect for lunches, casual dinners, or a healthy contribution to gatherings.
Key benefits
- High in protein thanks to garbanzo bean (chickpea) rotini and peanut butter.
- Ready in about 20–25 minutes from start to finish.
- Vegetarian and easily vegan (use maple syrup and liquid aminos as listed).
- Crunchy, colorful, and kid-friendly when you dial down the sriracha.
- Great make-ahead salad: flavors improve after a few hours.
If you like pasta salads that stand up to travel and reheating, this has the same grab-and-go spirit as a summer corn pasta salad but with a Thai-inspired flavor profile.
How to make Protein Packed Thai Pasta Salad
A quick overview so you can see the whole process at a glance:
- Cook the garbanzo bean rotini according to package directions. Drain and rinse under cold water to stop cooking.
- Whisk together orange juice, peanut butter, rice vinegar, liquid aminos, maple syrup, minced garlic, and sriracha (to taste) until smooth.
- In a large bowl, combine cooled pasta with chopped cabbage, shredded carrots, cucumber, and sliced scallions.
- Pour the dressing over the salad and toss until everything is evenly coated.
- Taste and adjust seasoning — add more sriracha, a splash of vinegar, or a pinch of salt if needed. Serve immediately or chill.
Prep tips
- Cook pasta just until al dente to avoid a mushy salad after refrigeration.
- Rinsing the pasta with cold water stops carryover cooking and helps the dressing stick.
- Mince the garlic finely or grate it to avoid harsh raw bites in the chilled salad.
What you need: Ingredients
- 1/4 cup orange juice (fresh tastes best)
- 1/4 cup peanut butter (smooth or crunchy depending on texture preference)
- 2 tablespoons unseasoned rice vinegar
- 1 tablespoon liquid aminos (or low-sodium soy sauce)
- 1 tablespoon maple syrup
- 1 clove garlic, minced
- 1–4 teaspoons sriracha, optional (start small, then increase)
- 8 oz garbanzo bean rotini pasta (chickpea pasta)
- 1 cup chopped cabbage (green or red)
- 1 cup shredded carrots
- 1 cup chopped cucumber
- 4 scallions, sliced
Ingredient tips
- Swap orange juice for lime juice + a little water for a brighter, less sweet dressing.
- Use almond butter or sunflower seed butter to make it nut-allergy friendly.
- Liquid aminos provide umami without too much salt; replace with tamari for gluten-free soy option.
- Add fresh herbs (cilantro or basil) at the end for a fresh herbal lift.
- For a creamier slaw texture, finely shred the cabbage.
Simple step-by-step Directions
- Bring a pot of salted water to a boil. Add the garbanzo rotini and cook per package instructions until al dente. Drain and rinse under cold water. Set aside to cool.
- In a medium bowl, whisk together orange juice, peanut butter, rice vinegar, liquid aminos, maple syrup, minced garlic, and sriracha until smooth and emulsified.
- Place the cooled pasta in a large mixing bowl. Add chopped cabbage, shredded carrots, chopped cucumber, and sliced scallions.
- Pour the dressing over the salad. Toss gently but thoroughly so the dressing coats everything.
- Taste and adjust: add more sriracha for heat, more maple syrup if you want sweeter, or a dash of extra rice vinegar to brighten.
- Serve chilled or at room temperature.
Step tips
- If the dressing seems too thick, thin with a teaspoon or two of water until it reaches the right consistency.
- Mix the dressing vigorously or use a small blender for a perfectly smooth emulsion.
- Toss gently to avoid smashing the pasta and veggies.
Best ways to serve the salad
This salad works as a main or a hearty side. Plate it in shallow bowls or a big serving platter for sharing. Add extra chopped peanuts, lime wedges, or a sprinkle of toasted sesame seeds on top for texture.
Serving tips
- Pair with grilled tofu, shrimp, or sliced chicken for extra protein.
- Serve alongside light skewers or a simple soup for a balanced meal.
- For a picnic, pack dressing and salad separately and toss just before serving to keep everything crisp.
- Complement with a crisp green salad or this bright Asian crunch salad with ginger for a double-veg spread.
Storage and leftovers
Refrigeration: Store in an airtight container for up to 4 days. The pasta will soak up more dressing over time, so you may want to reserve a little dressing to refresh the salad before serving.
Freezing: Not recommended — the texture of the vegetables and dressing will degrade.
Reheating: Best served cold or at room temperature; if you prefer warm, microwave a single portion briefly, then add a splash of extra dressing.
Storage tips
- Do: Keep salad chilled and consume within 3–4 days.
- Don’t: Freeze this salad — cucumbers and cabbage will become watery and limp.
- Do: Store extra dressing separately to preserve crunch if you’re making this ahead.
Chef tricks and smart shortcuts
- Use a food processor to shred the cabbage and carrots in seconds.
- Warm the peanut butter slightly in the microwave to make whisking the dressing easier.
- Toast leftover peanuts in a dry skillet for 2–3 minutes to add a fresh crunch topping.
Extra tips
- Make the dressing a day ahead to let flavors meld.
- If you prefer a thinner dressing, whisk in a splash of warm water or extra orange juice.
- Add a squeeze of lime just before serving for bright acidity.
- For a gluten-free pantry, verify the liquid aminos or swap to tamari.
For more high-protein, low-carb meal ideas that pair well with salads and batch-cooking, check out this roundup of 12 quick and easy low-carb high-protein meals.
Flavor variations and swaps
Change the overall profile without extra work:
- Add fresh cilantro and chopped peanuts for a classic Thai twist.
- Swap orange juice for pineapple juice for tropical sweetness.
- Mix in edamame or shredded rotisserie chicken for more protein.
- For a spicier kick, double the sriracha or add a teaspoon of chili garlic sauce.
Quick variations
- Vegan: use maple syrup and liquid aminos as written — already vegan-friendly.
- Nut-free: use sunflower seed butter and top with roasted pumpkin seeds.
- Lighter: reduce peanut butter to 2 tablespoons and thin with extra orange juice.
Nutrition Information
Estimated per serving (recipe yields ~4 servings):
- Serving size: ~1 1/4 to 1 1/2 cups
- Calories: ~320 kcal
- Protein: ~15–16 g
- Fat: ~9–11 g
- Carbohydrates: ~32–35 g
These are estimates — exact values depend on the brand of garbanzo rotini, the type of peanut butter, and how much dressing you use.
Notes
- Using regular wheat pasta will increase carbs and lower protein compared to garbanzo/chickpea pasta.
- Swapping peanut butter for almond butter changes fat profile slightly and may alter overall calories.
- Adding chicken or tofu will raise protein and total calories accordingly.
FAQs
Q: Can I make this salad ahead of time?
A: Yes — you can make it up to 24 hours ahead. Keep it chilled and consider holding back a little dressing to refresh before serving so the vegetables stay crisp.
Q: Is garbanzo bean rotini necessary?
A: Not necessary, but it’s recommended for extra protein and chew. You can use whole-wheat pasta, brown rice pasta, or regular pasta if preferred — just expect different nutrition and texture.
Q: My dressing separated. How do I fix it?
A: Whisk vigorously while adding a teaspoon of warm water or orange juice to re-emulsify. Alternatively, blend the dressing for 10–20 seconds until smooth.
Q: Can I replace the orange juice?
A: Yes — lime juice + a teaspoon of sugar or honey (or maple syrup) makes a tangier, less sweet alternative. Pineapple juice also works for a tropical note.
Q: How spicy is this?
A: The recipe calls for 1–4 teaspoons sriracha. Start with 1 teaspoon, then taste and add more if you want heat.
Conclusion
This Protein Packed Thai Pasta Salad is an easy, flavor-forward dish that balances protein, crunch, and vibrant dressing — ideal for meal prep, potlucks, or a satisfying weeknight meal. Give it a try this week and tweak the heat or peanut-butter level to make it your own.
Protein Packed Thai Pasta Salad
Ingredients
Method
- Bring a pot of salted water to a boil and cook the garbanzo bean rotini according to package instructions until al dente. Drain and rinse under cold water. Set aside to cool.
- In a medium bowl, whisk together orange juice, peanut butter, rice vinegar, liquid aminos, maple syrup, minced garlic, and sriracha until smooth and emulsified.
- Place the cooled pasta in a large mixing bowl. Add chopped cabbage, shredded carrots, chopped cucumber, and sliced scallions.
- Pour the dressing over the salad and toss gently but thoroughly to coat everything.
- Taste and adjust: add more sriracha for heat, more maple syrup if you want sweeter, or a dash of extra rice vinegar to brighten.
- Serve chilled or at room temperature.
