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Large wooden bowl filled with creamy Taco Pasta Salad featuring rotini, ground beef, corn, and tomatoes

Creamy Taco Pasta Salad (High Protein Recipe)

This vibrant and hearty Creamy Taco Pasta Salad is packed with lean protein, fresh vegetables, and a zesty, creamy taco-spiced dressing, making it a satisfying meal perfect for meal prep or gatherings.
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Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings: 6 servings
Course: Main Course, Side Dish
Cuisine: American, Mexican
Calories: 560
Ingredients Equipment Method Notes

Ingredients
  

For the Salad
  • 12 oz short pasta rotini, fusilli, or elbow macaroni, high protein pasta optional
  • 1 lb lean ground turkey or beef 93/7 or 96/4 recommended
  • 1 packet taco seasoning 1 oz / 28g
  • 1/4 cup water
  • 1 cup canned black beans rinsed and drained
  • 1 cup canned or frozen corn thawed if frozen, drained if canned
  • 1 cup cherry tomatoes halved
  • 1/2 cup red onion finely diced
  • 1/2 cup red bell pepper diced
  • 1/4 cup fresh cilantro chopped
For the Creamy Taco Dressing
  • 1 cup plain Greek yogurt non-fat or low-fat
  • 1/4 cup light mayonnaise
  • 2 tbsp taco seasoning
  • 1 tbsp lime juice freshly squeezed
  • 2-4 tbsp milk or water, for thinning, as needed
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt or to taste
  • 1/4 tsp black pepper or to taste
Optional Garnishes
  • 1/2 cup shredded cheddar or Monterey Jack cheese
  • 1/4 cup crushed tortilla chips
  • 1 avocado diced

Equipment

  • Large Pot
  • Large Mixing Bowl
  • Skillet
  • Whisk
  • Colander

Method
 

Cook the Pasta
  1. Cook pasta according to package directions until al dente. Drain thoroughly and rinse with cold water to stop the cooking process and cool the pasta. Set aside in a large mixing bowl.
Prepare the Taco Meat
  1. While pasta cooks, heat a large skillet over medium-high heat. Add ground turkey or beef and cook, breaking it up with a spoon, until browned and cooked through, about 5-7 minutes. Drain any excess fat.
  2. Stir in 1 packet of taco seasoning and 1/4 cup of water. Simmer for 2-3 minutes, allowing the liquid to absorb and flavors to meld. Remove from heat and let cool slightly.
Make the Creamy Taco Dressing
  1. In a medium bowl, whisk together the Greek yogurt, light mayonnaise, 2 tablespoons taco seasoning, lime juice, garlic powder, onion powder, salt, and black pepper until smooth. Gradually add milk (1 tablespoon at a time) until the dressing reaches your desired creamy consistency.
Assemble the Salad
  1. Add the cooled taco meat, black beans, corn, cherry tomatoes, red onion, red bell pepper, and fresh cilantro to the large bowl with the cooled pasta.
  2. Pour the creamy taco dressing over the pasta and vegetable mixture. Toss gently until all ingredients are evenly coated.
  3. Taste and adjust seasoning if needed. Cover the bowl and refrigerate for at least 30 minutes (or ideally 1-2 hours) to allow the flavors to meld and the salad to chill completely.
Serve
  1. Before serving, give the salad another good toss. Garnish with shredded cheese, crushed tortilla chips, or diced avocado, if desired. Serve cold.

Notes

For best results and flavor, prepare the salad a few hours in advance or even the day before to allow the flavors to deepen. Store leftovers in an airtight container in the refrigerator for up to 3-4 days. If prepping ahead, add crushed tortilla chips and avocado just before serving to prevent them from getting soggy.