It’s already time for the third recipe in my high protein summer pasta series! This time, I’m excited to share an easy pasta salad that’s ready in under 20 minutes – yet it’s truly satisfying and feels a little bit special.
Wonderfully creamy and packed with bold, balanced flavors, this warm pasta salad instantly transports me to a sunny seaside vacation. I can almost hear the waves crashing and the seagulls calling whenever I have this flavorful dinner on a warm summer evening.
And the best part? It doesn’t just taste like summer vacation – it also delivers around 30 g of protein (even more if you add chickpeas or shredded chicken). Plus, it’s delightfully simple, with a refreshingly short ingredient list. That really makes it perfect for a last-minute summer dinner, a BBQ side, or something easy and cozy to enjoy on a lazy evening.
This warm pasta salad with feta, olives, and sun-dried tomatoes doesn’t use a typical dressing. Instead, melted feta and fresh lemon juice do the trick – along with a little lemon zest, some summer herbs, and a pinch of salt and pepper.
The idea came to me while visiting my parents, when I found feta, black olives, and sun-dried tomatoes in olive oil in their fridge. It reminded me of a simple yet delicious dish my grandma once made when I spend a few summer days at my grandparents’: pasta with melted feta and fresh cherry tomatoes from the garden. (I’ll definitely share that recipe another time!)
So I thought, why not make a pasta salad out of it? And let me tell you – this spontaneous idea turned out so good! The combination of salty, tangy feta; slightly sweet, intense tomatoes; rich, meaty olives; and bright, zesty lemon is just irresistible.
As for the pasta: I like to use tubetti – the way the feta melts into this small pasta makes each bite incredibly flavorful. But feel free to use any small pasta shape you love (orzo works wonderfully too!). I just find this one particularly cute and fun – and it might even convince kids to try the pasta salad.
So, without further ado, let’s get to the recipe. I hope you enjoy this warm, flavorful pasta salad as much as I do!
Ingredients for 4 servings:
- 360 g small pasta (such as tubetti or orzo)
- 400 g feta cheese
- 100 g sun-dried tomatoes in olive oil
- 100 g black olives
- 2-3 tbsp fresh lemon juice
- 1-2 tsp fresh lemon zest
- 1 tsp dried oregano, rosemary, or thyme
- Salt
- Pepper
Recipe:
I. Prep the ingredients
- Cut or crumble the feta into small pieces – the smaller they are, the easier they’ll melt. Personally, I love when some pieces stay little chunky, but if you prefer a completely smooth, creamy dressing, crumble the feta thoroughly. Alternatively, you can blend the feta for a perfectly smooth result.
- Gently pat the sun-dried tomatoes dry with a paper towel to remove excess oil. Since Feta already has a relatively high fat amount, too much extra oil can make the salad feel heave – and you don’t want that for summer, trust me. Then, cut the tomatoes into bite-sized pieces.
- Optionally, remove the pits from the olives. I like to leave them in – I just find whole olives more beautiful in the finished dish. But if kids are eating from the salad, I’d definitely remove the pits (or just buy pitted olives to save time).
II. Cook the pasta and toss the salad
- Bring a large pot of salted water to a boil, and cook the pasta al dente according to package instructions. You can do this while preparing the remaining ingredients to save time – just keep in mind that the pasta should still be hot when you toss it with the feta.
- Before draining, reserve a bit of pasta water in case you need it to loosen up the lemon-feta dressing later.
- Once drained, immediately toss the hot pasta with the crumbled or blended feta until it melts and evenly coats the pasta.
- Gradually stir in the lemon juice, one tablespoon at a time, tasting after each addition to keep the acidity just right for your taste.
- Add the chopped sun-dried tomatoes, olives, lemon zest, and your chosen herbs (oregano, rosemary, or thyme).
- Season with a pinch or two of salt and a few grinds of black pepper. Since feta is naturally salty, taste before adding more salt.
III. Serve the pasta salad warm – either as a satisfying main or a flavorful BBQ side.
Notes:
- Want to add flavor and crunch? Toasted pine nuts complement this pasta salad beautifully!
- A few words on quality: I can’t stress enough how important it is to buy good-quality sun-dried tomatoes and olives – they have an intense taste and are key flavor components, so they can truly make or break this recipe. Since the feta-lemon dressing is quite simple, I love using tomatoes that are seasoned with herbs and a hint of garlic. But don’t go overboard here – you still want to taste the sweet and savory notes of the tomatoes themselves.
- You can use a salt-reduced or fat-reduced feta if these are concerns for you – the recipe will work just as well.
- Want a vegetarian protein boost? To incraese the protein content by 6-8 g per serving, you can add 100 g of canned chickpeas. They also add a nice contrast in texture. If you do, I recommend reducing the pasta by up to 30 g per serving, depending on your appetite, since chickpeas add both volume and carbs.
- Want an even bigger protein boost? Shredded chicken is another great option. Add 50-100 g of shredded chicken per serving for an additional 10-20 g of protein. If you’d like, reduce the pasta amount by 10-20 g per serving to maintain a balanced portion. If you’re also keeping an eye on calories, you can reduce the feta while still keeping it high-protein with this addition.
- Serving suggestions – drinks: If you’re serving this pasta salad with an alcoholic drink, a crisp, dry white wine like Sauvignon Blanc or Vermentino pairs beautifully with the tangy feta and lemon. A light rosé also works well, especially on a warm evening. Prefer beer? A wheat beer or citrusy pale ale complements the summery flavors. For a non-alcoholic option, a homemade lemon iced tea is perfect – light, refreshing, and harmonious with the lemony dressing. You could also go with a simple sparkling water with lemon and herbs, like a sprig of thyme or rosemary, for a more elegant touch.
Nutritional values per serving:
- Calories: 677 kcal
- Protein: 31 g
- Fat: 30 g
- Carbs: 75 g
- Sugar: 7.5 g
- Fiber: 5 g
- Salt: 3.75 g
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