Recipe description
June 28, 2026
Meal prep whole-grain pasta salad
A gut-friendly, fiber-rich meal-prep pasta salad for balanced days.
Meal Prep Friendly
High Fiber
Protein Rich
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from whole-grain pasta and vegetables.
- Includes colorful plant foods that support dietary diversity and polyphenol intake.
- Balanced with protein and healthy fats for steady digestion and blood sugar.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pasta, whole grain
2
cup
Cherry tomatoes
1
cup
Cucumber
1
piece
Bell Pepper
1
piece
Oil, olive
3
tablespoon
Lemon juice
2
tablespoon
Parsley
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Cook the whole grain pasta according to package instructions until al dente. Drain and let cool.
2
Chop the cherry tomatoes, cucumber, and bell pepper into bite-sized pieces.
3
In a large bowl, combine the cooled pasta, chopped vegetables, and parsley.
4
In a small bowl, whisk together olive oil, lemon juice, salt, and black pepper.
5
Pour the dressing over the pasta salad and toss to combine.
6
Serve immediately or refrigerate for up to 3 days in meal prep portions.
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Nutrition
420 kcal
Calories
14 g
Protein
58 g
Carbohydrates
9 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this pasta salad gluten-free?
It uses whole-grain pasta, so it’s not gluten-free unless you swap in a gluten-free whole-grain pasta (e.g., rice- or corn-based).
How long will it keep in the fridge?
About 3–4 days in airtight containers; keep the dressing separate if possible and add it before serving to maintain texture.
What vegetables work best?
Colorful, fiber-rich vegetables like bell peppers, cucumbers, cherry tomatoes, spinach, carrots, broccoli—any mix you enjoy.
How much fiber or gut-friendly benefits does it provide?
Whole grains and vegetables provide fiber and polyphenols that support digestion; the exact amount depends on your chosen ingredients.
Is it suitable for sensitive digestion or IBS?
It can fit in a balanced diet, but some people may need lower-FODMAP vegetables or smaller portions; check with a clinician if you have concerns.
How can I season it for flavor without harming gut health?
Use olive oil, lemon juice, herbs, and a pinch of salt; avoid heavy dairy-based sauces.
Can I freeze this?
Not ideal for most vegetables; best kept in the fridge for 3–4 days; you can freeze cooked pasta separately and mix later, though texture may change.
Any food-safety tips?
Cook pasta to al dente, cool quickly, store at or below 4°C within 2 hours, reheat leftovers until steaming.
How does this fit into meal prep?
Prepare once and portion into containers for the week; keep the dressing separate if possible and add it just before eating for best texture.
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