Cold Pasta Salad Jars for Easy Lunch Meal Prep
Cold pasta salad jars are an easy grab-and-go lunch meal prep: rotini with crisp cucumbers and peppers, tomatoes, olives, and feta layered over a punchy red wine vinaigrette so nothing gets soggy.
Equipment
- Large pot
- Colander
- Chef's knife
- Cutting board
- Small bowl or liquid measuring cup
- Whisk
- 4 wide-mouth jars (500–750 ml / 16–24 oz) with lids
Ingredients
For the pasta and vegetables
- 250 g dry short pasta (rotini, fusilli, farfalle) 8 oz; shapes with ridges hold dressing well
- 1 small cucumber about 150 g / 5 oz; quartered lengthwise and sliced
- 1 small red bell pepper about 120 g / 4 oz; diced
- 150 g cherry or grape tomatoes 5 oz; halved
- 60 g red onion 2 oz; very thinly sliced (about 1/4 small onion); rinse in cold water if you want it milder
- 60 g pitted Kalamata olives 2 oz; halved or sliced
- 120 g feta cheese 4 oz; cut in small cubes or crumbled
- 2 tbsp fresh parsley chopped; optional
For the vinaigrette (jar bottom layer)
- 4 tbsp extra-virgin olive oil
- 3 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 small clove garlic finely minced or grated
- 1 tsp dried oregano
- 1/2 tsp fine sea salt plus more to taste
- 1/4 tsp freshly ground black pepper
Optional add-ins for more protein
- 150 g cooked chickpeas rinsed and well drained; optional
- 150–200 g cooked chicken breast diced; optional; cool completely before adding
Instructions
- Cook and cool the pasta. Bring a large pot of well-salted water to a boil. Add the pasta and cook until just at or slightly past al dente according to package directions—about 8–10 minutes for rotini.
- Chill the pasta quickly. Drain in a colander, rinse under cold running water while tossing until completely cool, then drain very well. Let it sit in the colander for about 5 minutes, shaking once or twice.
- Prep the vegetables and extras. Chop the cucumber, pepper, tomatoes, onion, and olives as listed. If using chickpeas or chicken, have those ready and chilled too.
- Mix the vinaigrette. Whisk together olive oil, red wine vinegar, Dijon, garlic, oregano, salt, and pepper until slightly thickened and emulsified. Taste and adjust seasoning.
- Lay out your jars. Use four 500–750 ml / 16–24 oz wide-mouth jars with tight-fitting lids.
- Layer 1 – dressing (bottom). Divide the vinaigrette evenly between the jars, about 2 tbsp per jar.
- Layer 2 – sturdy veg and beans. Add red onion, peppers, cucumbers, olives, and chickpeas (if using), dividing roughly evenly between jars.
- Layer 3 – tomatoes and protein. Add the halved tomatoes and chicken (if using) on top of the sturdier vegetables.
- Layer 4 – pasta. Spoon the cooled, very well-drained pasta into each jar, almost to the top. Tap gently to settle but don’t pack tightly.
- Layer 5 – cheese and herbs (top). Finish with feta and parsley at the very top, away from the dressing.
- Seal and chill. Screw the lids on tightly and refrigerate at least 2 hours before eating. Store up to 4 days.
- To serve. Shake the jar well to distribute dressing and eat from the jar, or tip into a bowl and toss. If it seems dry, add a drizzle of olive oil or a splash of vinegar.
Nutrition
Calories: 520kcalCarbohydrates: 63gProtein: 16gFat: 23gSaturated Fat: 6gCholesterol: 25mgSodium: 780mgPotassium: 520mgFiber: 5gSugar: 6gVitamin A: 900IUVitamin C: 45mgCalcium: 220mgIron: 2.8mg
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