Description
These convenient pasta salad cups are the perfect grab-and-go meal for school or work. By utilizing a smart layering technique, the ingredients stay fresh and crunchy, preventing the soggy texture often associated with pre-packed lunches. Featuring a Mediterranean-inspired blend of lean turkey, crisp apples, walnuts, and tangy feta, this dish offers a balanced mix of complex carbohydrates, healthy fats, and savory protein. It is a refreshing, nutrient-dense solution that keeps you fueled throughout your busy day without the need for reheating.
Ingredients
2 cups rotini or penne pasta
1 cup shredded green cabbage
1.5 cups diced cooked lean turkey breast
1 large Gala apple, diced
0.5 cup crumbled feta cheese
1/3 cup chopped toasted walnuts
3 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
2 tbsp fresh basil and parsley, minced
Instructions
Boil a large pot of salted water and cook the pasta until al dente.
Drain the pasta, rinse under cold water to cool, and toss with 1 tablespoon of olive oil to prevent sticking.
In a small bowl, whisk together the remaining olive oil, apple cider vinegar, and fresh herbs to create a dressing.
Divide the dressing evenly into the bottom of 4 individual portable containers.
Layer the pasta on top of the dressing, followed by the shredded cabbage, diced turkey, crisp apples, crumbled feta, and toasted walnuts.
Seal the containers tightly and store in the refrigerator until ready to serve.
Before eating, shake or toss the cup to distribute the dressing evenly throughout the ingredients.
Notes
Use whole wheat or chickpea pasta for an extra fiber boost. If you prefer to swap the apples, dried cranberries make a delicious alternative. Goat cheese can be used instead of feta for a creamier texture. Always ensure the pasta is completely cooled before layering to keep the greens crisp.
- Prep Time: 15
- Cook Time: 10
- Category: Lunch
- Method: Boiling and Assembling
- Cuisine: Mediterranean Fusion
Nutrition
- Serving Size: 1 cup
- Calories: 385
- Sugar: 8g
- Sodium: 420mg
- Fat: 16g
- Saturated Fat: 4g
- Carbohydrates: 42g
- Fiber: 5g
- Protein: 18g
- Cholesterol: 45mg