Ingredients

Scale

(Serves 6–8)

Pasta & veggies:

12 oz rotini or penne (or chickpea/gluten-free pasta for high-protein/GF)
1 pint cherry tomatoes, halved
1 English cucumber, diced
½ cup red onion, finely diced (soak in cold water 10 min to mellow bite)
¾ cup shredded sharp cheddar cheese (use reduced-sodium—you love this!)
¼ cup fresh parsley or dill, chopped

Homemade ranch dressing (blood sugar friendly & low-sodium):

½ cup plain Greek yogurt (full-fat—you love high-protein!)
¼ cup mayonnaise
2 tbsp buttermilk or unsweetened almond milk
1 tbsp fresh lemon juice
1 tsp dried dill (or 1 tbsp fresh)
1 tsp garlic powder
1 tsp onion powder
½ tsp fresh chives, chopped
Salt & black pepper to taste

Optional boosts (you’ll love these!):

High-protein: Add 1 cup diced grilled chicken or chickpeas (+10g protein/serving)
Extra crunch: ¼ cup toasted sunflower seeds or hemp seeds

Instructions

1. Cook pasta:

Cook pasta according to package; rinse under cold water to cool. Drain well.

2. Make ranch dressing:

Whisk all dressing ingredients until smooth and creamy.

3. Toss salad:

In a large bowl, combine cooled pasta, tomatoes, cucumber, drained red onion, cheese, and herbs. Pour dressing over; toss gently to coat.

4. Chill & serve:

Refrigerate at least 30 minutes to let flavors meld. Stir before serving.

💡 Pro Tips for Perfection:
✅ Rinse pasta in cold water—stops cooking and prevents mushiness.
✅ Low-sodium mastery (you love this!):
→ Use reduced-sodium cheese + skip added salt in dressing
→ Boost umami with extra garlic powder and lemon zest
✅ Blood sugar friendly (you love this!):
→ Naturally low-glycemic—no added sugars!
→ Add 1 tbsp chia seeds to dressing for fiber + glycemic control
✅ High-protein boost (you love this!):
→ Greek yogurt adds +8g protein/serving
→ Grilled chicken or chickpeas add +10g protein
✅ Make ahead:
→ Keeps 4 days refrigerated (flavors improve overnight!)
→ Add delicate herbs just before serving for freshness

Storage & Serving Ideas

→ Fridge life: 4 days | Freezer: Not recommended
→ Serving ideas:
→ Alongside burgers or grilled chicken
→ As a standalone light lunch
→ With extra ranch for dipping

Prep Time & Nutrition (per serving):