If you’re on the hunt for a tasty meal, this vegetarian brussels sprout pasta salad is for you. It’s packed with wholesome ingredients that make it a delightful choice for any day of the week.
This recipe fixes bland lunch options, heavy mayo reliance, and prep time by sautéing Brussels sprouts with pasta, lemon, and nuts for bright, satisfying meals.
I’ve found that sometimes it’s tough to whip up something healthy and filling in a pinch. This recipe solves that problem by coming together in just 15 minutes! It’s perfect for busy nights when you want something quick but still nutritious.
The warm, sautéed brussels sprouts add a wonderful crunch and nutty flavor that perfectly complements the pasta. Plus, since it takes only 5 minutes to prep and 10 minutes to cook, you can easily fit this into a jam-packed schedule without sacrificing taste or nutrition.
If you enjoy trying different flavors, this recipe is ideal for customizing with proteins or veggies. If you like that idea, check out my vegetarian kale caesar pasta salad for another delicious option!
Why You Will Love This Recipe
- Texture Variety : You’ve got a mix of crunchy Brussels sprouts and tender pasta, creating a satisfying mouthfeel that keeps things interesting bite after bite.
- Flavor Fusion : With savory, nutty, and tangy flavors all wrapped up in one bowl, it’s a delicious combination that’s truly enjoyable and memorable.
- Meal Prep Friendly : It’s super easy to make ahead of time. You can store the components separately and throw them together when you’re ready to eat.
- Flexible for Add-ons : If you want to change things up, you can customize it with different proteins, making it adaptable for whatever you have in the fridge.
Sautéed Brussel Sprout Pasta Salad
- Prep Time: 5 minutes
- Cool Time: 0 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 2 servings 1x
- Category: salad
- Method: sautéing
- Cuisine: vegetarian
- Diet: vegetarian
Description
A delicious and nutritious sautéed Brussels sprout pasta salad bowl, perfect for a vegetarian meal.
Ingredients
- 4 cups (about 240g) brussels sprouts, shaved or shredded
- 1.5 cups (about 150g) cooked chickpea pasta (about 3–4 oz. dry pasta)
- 8 oz (about 227g) cooked chicken breast, shredded or chopped
- 1/2 cup (about 50g) parmesan cheese, shredded
- 1 cup (about 150g) bell pepper, sliced
- 1/2 cup (about 75g) red onion, sliced
- 1 tsp balsamic glaze, more to taste
- 1/2 tbsp garlic powder
- 1/4 tsp salt
- 1/4 tsp black pepper
Instructions
- Cook Pasta First: Start by cooking your pasta according to package instructions, stirring occasionally until it is al dente. You will know it is ready when it is cooked through but still has a slight bite to it. Do not overcook, or you will end up with mushy pasta that does not hold up in the salad.
- Sauté Brussels Sprouts: While the pasta is cooking, toss the Brussels sprouts in a hot pan with a drizzle of olive oil. As they sizzle, you will quickly smell that nutty aroma filling your kitchen. Keep an eye on them; you want them golden brown without turning mushy, so give them a good stir occasionally.
- Add Garlic & Flavor: Once the sprouts are looking lovely and caramelized, add minced garlic to the pan. The garlic will release its fragrant scent almost immediately, so watch closely. You do not want it to burn, or it will taste bitter. Just a minute is all it needs to infuse that delicious flavor.
- Combine Ingredients Gently: After draining the pasta, combine it with the sautéed Brussels sprouts and garlic. You want to do this while everything is still warm, allowing those flavors to mingle together. Be careful not to mash anything; you want a nice blend without destroying the textures.
- Add Dressing & Toss: Drizzle your favorite dressing over the pasta mix and toss everything together until it is well-coated. You will feel that satisfying mix of textures as you combine them. Avoid adding too much dressing at once, or you might end up with a soggy salad.
- Garnish & Serve: Top your salad with grated cheese or nuts for an added crunch. When you add these garnish elements, you will notice they elevate the dish visually as well. Serve it warm or at room temperature — just do not let it sit too long uncovered, or it may dry out.
Notes
- Storage Tips: Store each component in its own airtight container to maintain freshness.
- Expert Tips: Use pre-shaved Brussels sprouts to save time. Check chicken for doneness every 2 minutes when air frying. Feel free to add more cheese if desired.
- Reheating Instructions: For best results, reheat in a skillet over medium heat for 5 minutes, stirring occasionally until warmed through.
- Serving Suggestions: Serve with crusty bread for a complete meal. Pair with a light white wine for dinner parties. Top with extra balsamic glaze for a personal touch.
- Recipe Variations: Replace chickpea pasta with quinoa for a gluten-free option. Add roasted sweet potatoes for a sweet contrast. Incorporate seasonal veggies like butternut squash.
- Ingredient Notes: When selecting Brussels sprouts, look for bright green, firm sprouts with no yellow leaves. For pasta, chickpea pasta offers great nutrition.
Nutrition
- Serving Size: 1 serving
- Calories: 549
- Sugar: 13g
- Sodium: 870mg
- Fat: 14g
- Saturated Fat: 5g
- Unsaturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 51g
- Fiber: 15g
- Protein: 62g
- Cholesterol: 113mg
Recipe Tips
- If you want crispier Brussels sprouts, aim for a cooking time of just 5-7 minutes while sautéing.
- When using frozen chickpea pasta, make sure to thaw it first to achieve the right texture in your salad.
- For an extra burst of flavor, consider adding a teaspoon of lemon juice right before serving.
- If your salad appears dry, a tablespoon of extra balsamic glaze can add moisture without overwhelming flavors.
- For a boost in nutrition, feel free to toss in some extra vegetables, like spinach or cherry tomatoes, right before serving.
Serving Suggestions
Pair this vegetarian Brussels sprout pasta salad with crusty bread for a complete meal. A light white wine works well during dinner parties.
You can incorporate this salad into meal prep for health-conscious lunches. It also serves as an excellent side for roasted vegetables or grilled chicken.
Add extra balsamic glaze on top for a personal touch. A sprinkle of toasted nuts offers a nice finishing touch.
Recipe variations
- You can use quinoa instead of chickpea pasta for a gluten-free alternative that’s just as satisfying.
- Add 1 tbsp of lemon juice or 1 tsp of red pepper flakes for an extra zing that complements the dish beautifully.
- Either add roasted sweet potatoes for a hint of sweetness, or include seasonal veggies like butternut squash for a delightful twist. Check out this recipe for inspiration!
- If you’re serving a larger group, scale up to 6 cups of brussels sprouts and 2 cups of pasta for a satisfying meal.
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How to Store?
To keep your vegetarian brussels sprout pasta salad fresh, follow these storage tips:
Room Temperature: Store components in their own airtight containers at room temperature for up to 2 days. Use as needed.
Refrigeration: Place components in airtight containers in the refrigerator for up to 1 week. Assemble just before serving.
Freezing: Wrap each component separately in plastic wrap and store in a freezer-safe bag for up to 3 months. Thaw in the refrigerator overnight before use.
Other Recipes You’ll Love
- Vegetarian Caprese Pasta Salad
- Vegetarian Greek Pasta Salad
- Vegetarian Pesto Pasta Salad
- Vegetarian Kale Caesar Pasta Salad
If you enjoyed this vegetarian brussels sprout pasta salad or any other recipe on my blog, please leave a ⭐ star rating and let me know how it went in the comments below. I appreciate taking time to read about this recipe, thank you!
