This Pistachio Pesto Pasta Salad is the perfect meal prep for a takeaway lunch you’ll really look forward to! Is there anything more satisfying than a hearty pasta salad? This twist on the classic brings all the flavors of spring to the Mediterranean, but with some conscious ingredient choices to optimize both the taste and its nutritional profile. With 27 g of protein, 12 g of fiber, healthy fats from the nuts, and a serving of beans, whole grains, and greens in each bowl, it certainly delivers!
Why This Recipe Works
- Deliciously Creamy: Our creamy pistachio pesto is a delicious, nutrient-dense, dairy-free, and oil-free alternative to regular pine nuts pesto. It’s also very versatile, and you could use any nuts. Nuts bring healthy fats and minerals.
- Perfectly Balanced: Combining nutritious greens with protein-rich beans and nuts.
- Adaptable: Easily switch to sunflower seeds for a nut-free version of gluten-free pasta for those with sensitivities.
- Easy to make: This recipe is no fuss and really easy to put together. All you need is a quick blend for the sauce, cook the pasta, chop some tomatoes, and assemble!
- Perfect for taking on the go: there is no need to reheat, and it will stay fresh for four days, making it an ideal meal-prep salad to take to work or school.
Ingredient Notes
- Pistachios: Offer texture and a flavor punch, substitute with sunflower seeds for nut allergies. We are using raw, unsalted pistachios.
- Spelt Pasta: Spelt pasta brings a hearty fiber boost to every serving. I find spelt pasta extremely similar to wheat pasta in taste and texture, making them a wonderful way to add more wholegrain onto your plate without having to change much of your eating habits, especially if you’re used to “regular pasta.” It is a great swap to try for kids, too!
- Cannellini Beans: Also known as white kidney beans. Packed with plant protein and fiber, the cannellini beans in this pasta salad really up its nutrition profile while adding a delicious texture. They are also a great source of magnesium, iron, and folate.
When using canned beans, make sure to rinse well to reduce sodium and improve digestion. Salt and oligosaccharides (the compound in beans that can sometimes make us feel a little bloated) accumulate in the liquid in the can. Rinsing is a simple and efficient strategy to reduce both. - Cherry Tomatoes: Add a fresh pop of flavor and color, and vitamin C.
- Greens: Fresh greens add essential vitamins and minerals, enhancing the salad’s nutritional profile. I used a mix of baby spinach and arugula (rocket) to add more diversity, but you could use either of your favorite greens. Did you know that fresh herbs such as basil, parsley, or coriander also count in our daily green intake? They are often overlooked but are a delicious way to add more micronutrients, and all have anti-inflammatory properties.
Step-By-Step Instructions
Soak the pistachios to soften them for the pesto. Cook the pasta to al dente, then rinse under cold water to prevent clumping. Blend the soaked nuts, greens, and additional ingredients to create the creamy pesto. Layer your containers starting with pesto, followed by beans, pasta, tomatoes, and greens, then top with olives and pumpkin seeds for a lovely crunch.
Variations and Tips
- Greens Swap: If you prefer, you can use only spinach or arugula. Kale or mixed lettuce leaves are also a great option. If you’ve just washed them, ensure they are well-dried before adding them, as wet greens will go bad quickly.
- Pasta Choices: Pick gluten-free or whole-grain options as you wish.
- Keep It Fresh: Use fitted containers and follow our layering order to keep ingredients fresh and prevent sogginess.
- Sticking Prevented: Rinsing pasta post-cooking ensures each piece remains distinct.
- Customize the veggies: Our pesto sauce pairs perfectly with many vegetables. You could drizzle it over roasted red bell peppers, broccoli, or zucchini or even as a dip for roasted potatoes.
- Love pesto and want to try it in some other way? I’ve got you! Try my High-Protein Mediterranean Pesto Bowl, One Pot Creamy Pesto Orzo, or High-Protein Orzo Pesto Salad. You can’t go wrong, they are all delicious!
- If you like this recipe, you’ll also love my Viral Crispy Pasta Salad (High-Protein), High-Protein Lasagna Meal-Prep, or 10-minute High-Protein Romesco Pasta!
Why You’ll Love This Creamy Pistachio Pesto Pasta Salad
- Nutrient-Dense
- Texture-Rich
- Wholesome
- Customizable
- Vibrant Flavors
Creamy Pistachio Pesto Pasta Salad
A vibrant, nutritious salad perfect for meal prep, featuring homemade oil-free pistachio pesto.
Ingredients
Creamy Pistachio Pesto (Oil-Free)
- ⅓ cup (40 g) pistachios
- 1.5 cup (60 g) fresh basil
- 2 garlic cloves - peeled
- 2 tbsp (30 ml) lemon juice
- ¼ cup (30 g) nutritional yeast
- ½ cup (120 ml) soy milk
- sea salt flakes - to taste
Salad
- 11 oz (300 g) dry spelt pasta - or substitute with pasta of choice
- 2 cups (50 g) baby spinach or aragula
- 2 cups (400 g) cooked cannellini beans - cook
- 7 oz (200 g) cherry tomatoes - chopped in halves
- 16 green olives - pitted and chopped
- 2 tbsp (15 g) pumpkin seeds
Instructions
- Soak the pistachios in hot water for 20 minutes, then drain and set aside.
- Cook the pasta in salted water according to the packet instructions. Once cooked, drain and rinse under cold water to cool completely. This helps prevent it from sticking.
- Prepare the Creamy Pistachio Pesto: In a blender, combine the soaked pistachios, basil, garlic, lemon juice, nutritional yeast, soy milk, and salt. Blend until smooth.
- Prepare 4 containers, add the creamy pistachio pesto to each, followed by the beans, pasta, tomatoes, greens, olives, and pumpkin seeds. Enjoy!
Video
Nutrition Information
Per Serving/Portion
Calories: 541 kcalCarbohydrates: 76 gProtein: 27 gFat: 12 gSodium: 422 mgFiber: 12 gVitamin A: 114 IUVitamin C: 17 mgCalcium: 170 mgIron: 6 mg
FAQ
Can I use a different type of milk for the pesto?
Absolutely, any plant-based milk will do just fine.
How do I store the pasta salad?
In airtight containers, refrigerated, it will stay fresh for up to 4 days.
Is this pasta salad high in protein?
Each bowl contains 25 g of protein. To increase the protein intake, choose pasta with a higher protein content, such as lentil pasta.
Can I prepare this recipe in advance?
Definitely, it’s perfect for meal prep.
Are there any other nut options for the pesto?
While this recipe calls for pistachios, feel free to experiment with almonds or walnuts, or cashews if no allergies are present. For a nut-free option, I recommend sunflower seeds.
Is this gluten-free?
No spelt is not gluten-free. It’s a very nourishing and nutrient-dense whole grain. For gluten-free sensitivities or coeliacs, use gluten-free certified pasta; I love buckwheat pasta for this salad.
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Are the bean quantities drained or including liquid? Beans come in 400g tins but end up being only 240g drained.
Thank you!
Hey lovely! The bean quantities in my recipes are always for the beans alone, since some people cook their beans from scratch. If you’re using canned beans, which I also do most of the time, I recommend draining and rinsing well to remove some extra sodium and oligosaccharides, which can contribute to making us feel a little bit bloated 💚
Hope you love the recipe!
I dont usually have soy milk or any plant based milk at home. Can I substitute with dairy milk or just use oil ?
Any neutral tasting milk should work 🙂