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I love pasta—like, really love it. But when I started being more mindful of what I was eating, especially during the workweek, I wanted something that still gave me that pasta satisfaction without feeling too heavy. That’s how this prawn and kale pasta salad made it into my regular rotation.

It’s lighter, more balanced, and still incredibly flavorful. The sautéed kale wilts just enough to soften but still holds its texture, and when it’s tossed with the juicy prawns, sweet cherry tomatoes, briny feta, and fresh lemon zest—it becomes one of those salads that I genuinely look forward to eating. It’s on my weekly meal prep list more often than not, and it always hits the spot.

Why You’ll Love This Prawn Pasta Salad

It’s high in protein, thanks to the prawns and feta. Light but filling – no post-lunch slump. Full of texture and flavor from the mix of veggies and herbs. Easy to prep ahead and stays good for days. Customizable for dairy-free, low-carb, or spicier versions.

Ingredients (Serves 2)

100g cooked pasta (any type—fusilli, penne, whole wheat all work)
250g prawns, cleaned & deveined
75g kale, chopped
75g zucchini, diced
65g red bell pepper, chopped
100g cherry tomatoes, halved
50g feta cheese, crumbled
40g onion, finely chopped
4 cloves garlic, minced
½ tbsp olive oil
½ tsp dried dill (or 1 tsp fresh)
½ tsp dried parsley (or 1 tsp fresh)
Zest of 1 lemon
Juice of ½ lemon
Salt to taste (optional)

Instructions

1. Cook the Veggies & Prawns
Heat olive oil in a large pan over medium heat. Add the garlic and cook until just fragrant.
Add onion, zucchini, and red bell pepper. Sauté for about a minute.
Toss in the kale and cook until it starts to wilt.
Add the prawns and cook until pink and opaque, about 2–3 minutes. Season with dill, parsley, and a little black pepper. Remove from heat.

2. Assemble the Salad
In a large mixing bowl, add the cooked pasta, cherry tomatoes, and crumbled feta.
Add the warm prawn and veggie mixture, followed by the lemon juice and zest.
Toss gently until everything is well combined.

3. Serve or Store
Taste and adjust seasoning if needed. The feta adds saltiness, so extra salt may not be necessary.
Serve warm, at room temperature, or chilled.

Nutritional Info (Per Serving – Approximate)**

Calories: ~370 kcal
Protein: 30g
Carbohydrates: 36g
Fat: 10g
Fiber: 4g

**Values may differ based on the brand of products used and the customisations made. Each serving is ~360g

This makes it ideal for those tracking macros or looking for a balanced, lighter meal.

Storage & Meal Prep Tips

• Store in an airtight container in the fridge for up to 3 days.
• If prepping in advance, you can leave out the feta and lemon juice until just before serving for optimal freshness.
• Best served cold or at room temperature—no reheating needed.
• Not freezer-friendly (prawns and feta don’t freeze well once cooked), but you can freeze the cooked prawns separately before assembling the salad.

Customizations & Add-Ons

• Dairy-free? Omit the feta or sub with a dairy-free cheese alternative.
• Want more crunch? Add toasted pine nuts, slivered almonds, or sunflower seeds before serving.
• Need more heat? A pinch of chili flakes or a drizzle of chili oil works beautifully.
• Make it more filling by adding extra pasta or tossing in some chickpeas or white beans.
• Low-carb? Swap the pasta for high-protein pasta or zucchini noodles.

Try My Other Meal Prep Recipes

• Moroccan-Inspired Chicken Marinade (Low Cal)
• Creamy Lemon Dill Chicken Marinade
• Mint Coriander Chicken Marinade
• Kale & Mushroom Pasta Salad

This prawn and kale pasta salad checks all the boxes for me—it’s quick, balanced, and feels like a proper meal without being heavy. Whether you’re prepping for the week or just want something fresh and easy to throw together, it’s one of those dishes that just works.

Let me know if you give it a go or make your own version—I’m always up for new ideas!