Protein Packed Thai Pasta Salad
This Protein Packed Thai Pasta Salad is a bright, easy weeknight recipe that blends creamy peanut flavor with crunchy fresh veggies and high-protein garbanzo bean rotini. It finishes in under 20 minutes once the pasta is cooked, making it perfect for meal prep, a light lunch, or a picnic. Tip: prepare the peanut dressing ahead and store it in the fridge — it thickens slightly as it chills, so give it a quick whisk before tossing.
I tested a similar texture with a warm pasta base inspired by a favorite creamy beef pasta that’s rich and protein-packed, and the cold Thai-style dressing won for freshness every time.
Why make this recipe
This salad gives you big flavor with minimal effort and more plant protein than a standard pasta salad. It’s hardy enough to stand up on its own for lunches, yet fresh enough to bring to summer gatherings. A friend who switched to plant-forward meals said, “I love how filling it is without feeling heavy,” and that’s exactly the balance this dish delivers.
Key benefits
- High protein from garbanzo bean rotini and peanut butter.
- Quick to make — cooks in one pot plus a few minutes of chopping.
- Versatile: eats cold, room temperature, or lightly chilled.
- Great for meal prep — keeps well for several days.
- Naturally vegetarian and easily vegan.
How to make Protein Packed Thai Pasta Salad
A quick overview: cook the garbanzo rotini, whisk the peanut-orange dressing, chop the veggies, combine, and serve.
- Boil the pasta until al dente per package instructions.
- Drain and rinse with cold water to stop cooking.
- Whisk peanut butter, maple, rice vinegar, orange juice, sriracha (if using), liquid aminos, and minced garlic until smooth.
- Toss cold pasta with cabbage, scallions, cucumber, and carrots.
- Pour dressing over the salad and mix until evenly coated. Chill or serve immediately.
Prep tips
- Use cold water to rinse pasta quickly so it doesn’t keep softening.
- Mince garlic very fine to avoid pungent raw bites.
- If dressing is too thick, thin with a splash of water or extra orange juice.
Ingredients
- 1 cup chopped cabbage (about 1–1.5 cups loosely packed)
- 8 oz garbanzo bean rotini pasta (dry)
- 4 scallions, sliced
- 1 cup chopped cucumber
- 1 cup shredded carrots
- 1/4 cup peanut butter (creamy or crunchy)
- 1 tbsp maple syrup
- 2 tbsp unseasoned rice vinegar
- 1/4 cup orange juice
- 1–4 tsp sriracha, optional
- 1 tbsp liquid aminos (or low-sodium soy sauce)
- 1 clove garlic, minced
You can riff on this base — if you want a creamier, tomato-forward pasta, try elements from a creamy Caprese pasta salad for inspiration.
Ingredient tips
- Swap peanut butter for almond or sunflower seed butter to avoid peanuts.
- Use lime juice instead of orange for a sharper citrus note.
- Liquid aminos contain salt — reduce added salty ingredients if using it.
Directions
- Fill a pot with salted water and bring to a boil. Add the garbanzo rotini and cook according to the package until al dente.
- Drain the pasta and rinse under cold running water until cool. Drain well.
- In a large bowl, whisk together peanut butter, maple syrup, rice vinegar, orange juice, sriracha (if using), liquid aminos, and minced garlic until smooth. Adjust heat and sweetness to taste.
- Add the cooled pasta, chopped cabbage, scallions, cucumber, and shredded carrots to the bowl with the dressing.
- Toss everything together until the pasta and vegetables are evenly coated with dressing.
- Taste and adjust seasoning. Chill for 10–20 minutes if you prefer it cold, then serve.
Step tips
- If the dressing clumps, warm it briefly (10–15 seconds) in the microwave and whisk again.
- Toss gently to avoid smashing the cucumber into mush.
- Letting the salad rest 10–15 minutes helps the flavors meld.
How to serve Protein Packed Thai Pasta Salad
Serve this salad chilled or at room temperature. It’s great on its own, or alongside grilled tofu, shrimp, or a simple green salad. For a party, portion into small bowls and top with crushed peanuts and cilantro for color and crunch.
Serving tips
- Garnish with chopped peanuts, sesame seeds, or fresh herbs.
- Pair with a citrusy iced tea or an herbaceous white wine.
- Add a protein boost with grilled chicken or baked tempeh.
You can also pair this with low-carb mains from a list of 12 quick and easy low-carb, high-protein meals for a more filling spread.
How to store
Refrigeration: keep the salad in an airtight container for up to 4 days. The pasta will absorb dressing over time, so you might want to reserve a little dressing to refresh before serving.
Freezing: not recommended — the texture of the fresh veggies and dressing will degrade.
Reheating: serve chilled or at room temperature. If you add cooked meat, reheat separately and serve on top.
Storage tips
- Do’s: store in single-serve containers for easy grab-and-go lunches.
- Don’ts: don’t freeze; the texture will suffer.
- Do: keep extra dressing on the side for long-stored portions.
Helpful cooking tips
- Use high-quality peanut butter for the smoothest dressing.
- Taste as you go — the balance of sweet, salty, sour, and spicy is personal.
- For a thinner dressing, add water a tablespoon at a time.
Extra tips
- Toast peanuts or seeds for a nuttier finish.
- Swap orange juice for lime if you want brighter acidity.
- If you like heat, mix sriracha into the dressing, not on top, for even spice distribution.
For a crunchy, Asian-inspired salad technique and vinaigrette ideas, check out this Asian crunch salad with ginger for inspiration.
Variations
- Spicy sesame: add 1 tbsp toasted sesame oil and 2 tsp chili garlic sauce.
- Lime-peanut: replace orange juice with lime and add fresh cilantro.
- Loaded protein: add shredded rotisserie chicken or baked tofu cubes.
- Nut-free: use sunflower butter and garnish with pumpkin seeds.
Quick variations
- Vegan: keep the original, ensure liquid aminos are used instead of fish-based sauces.
- Low-sugar: omit maple syrup and add a splash of stevia or more citrus.
- Crunch boost: fold in chopped bell pepper or snap peas.
Nutrition Information
Estimated per serving (makes ~4 servings):
- Calories: ~340 kcal
- Protein: ~16 g
- Fat: ~10 g
- Carbohydrates: ~41 g
- Serving size: ~1.25 cups
Notes
- Substituting peanut butter with sunflower seed butter slightly reduces protein and changes fat profile.
- Using regular wheat pasta instead of garbanzo rotini will lower protein and change carbohydrate totals.
- Liquid aminos are high in sodium — use low-sodium soy sauce or reduce quantity to lower sodium.
FAQs
Q: Can I make this ahead for lunches?
A: Yes — it keeps well for up to 4 days refrigerated. Store dressing separately if you prefer extra crunch in the veggies.
Q: Is garbanzo bean rotini necessary?
A: No — you can use any pasta, but chickpea-based rotini boosts protein and keeps the salad more filling.
Q: My dressing is too thick. How do I thin it?
A: Whisk in warm water, extra orange juice, or a splash of rice vinegar a teaspoon at a time until you reach the desired consistency.
Q: Can I add other vegetables?
A: Absolutely — bell peppers, snap peas, or edamame are all great additions.
Conclusion
This Protein Packed Thai Pasta Salad is an easy, flavorful way to get a satisfying, high-protein meal that travels well and adapts to your pantry. Give it a try for lunches, potlucks, or a fast weeknight dinner — it’s one of those recipes that gets better as you make it your own.
Protein Packed Thai Pasta Salad
Ingredients
Method
- Fill a pot with salted water and bring to a boil. Add the garbanzo rotini and cook according to the package until al dente.
- Drain the pasta and rinse under cold running water until cool. Drain well.
- In a large bowl, whisk together peanut butter, maple syrup, rice vinegar, orange juice, sriracha (if using), liquid aminos, and minced garlic until smooth. Adjust heat and sweetness to taste.
- Add the cooled pasta, chopped cabbage, scallions, cucumber, and shredded carrots to the bowl with the dressing.
- Toss everything together until the pasta and vegetables are evenly coated with dressing.
- Taste and adjust seasoning. Chill for 10–20 minutes if you prefer it cold, then serve.
