High-Protein Pasta Salad

There’s something so comforting about pasta salad—it’s the kind of dish that works just as well at a summer BBQ as it does for a work-from-home lunch or post-gym refuel. And this High-Protein Pasta Salad? It’s not just about flavor (though don’t worry—it’s loaded with that too). It’s all about balance.

We’re talking tender pasta, crisp veggies, lean protein, and a zippy homemade dressing that ties it all together. It’s filling without being heavy, fresh but still comforting, and totally make-ahead friendly. Plus, you can easily switch things up depending on your mood, what’s in your fridge, or your dietary goals.

I started making this version of pasta salad when I was trying to increase my protein intake without eating chicken breast three times a day. It’s now in constant rotation in my fridge—because it’s meal prep gold, my family actually wants to eat it, and I can grab a bowl in five seconds flat.

Let’s make it.

Why You’ll Love This Pasta Salad

• Packed with protein: Between the chickpeas, grilled chicken, and Greek yogurt dressing, this salad delivers serious staying power.
• Meal prep magic: Make it on Sunday and enjoy it for lunch all week.
• Customizable: Use whatever protein, pasta, or veggies you love.
• Great hot or cold: Eat it straight from the fridge or warm it up a bit for a cozier vibe.
• Super fresh: With crunchy veggies and a tangy, herby dressing, every bite is light and bright.

Whether you’re trying to hit your protein goals, looking for a lighter summer lunch, or just want a colorful, flavor-packed dish to bring to your next gathering—this pasta salad delivers.

Preparation Time and Servings

• Prep Time: 15 minutes
• Cook Time: 10 minutes (if cooking chicken or pasta)
• Total Time: 25–30 minutes
• Servings: 4–6
• Calories per serving: 390
• Protein: 30g | Carbs: 32g | Fat: 15g

Ingredients

For the Salad:

• 8 oz high-protein pasta (like chickpea, lentil, or whole wheat pasta)
• 1½ cups cooked chicken breast, diced or shredded
• 1 (15 oz) can chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• ½ cup cucumber, diced
• ½ cup red bell pepper, chopped
• ¼ cup red onion, finely chopped
• 2 tablespoons fresh parsley or dill, chopped
• ¼ cup crumbled feta (optional)

For the Dressing:

• ½ cup plain Greek yogurt (nonfat or 2%)
• 2 tablespoons olive oil
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 1 garlic clove, minced
• ½ teaspoon salt
• ¼ teaspoon black pepper
• Optional: 1 teaspoon honey or maple syrup for a touch of sweetness

Step-by-Step Instructions

Step 1: Cook the Pasta

• Bring a large pot of salted water to a boil.
• Add your pasta of choice and cook according to package instructions.
• Drain and rinse with cold water to cool it down quickly.
• Set aside.

Step 2: Prep the Protein and Veggies

• If you’re using cooked chicken, dice or shred it into bite-size pieces.
• Rinse and drain your chickpeas.
• Chop your veggies: halve the cherry tomatoes, dice the cucumbers and peppers, mince the red onion, and chop your herbs.

Step 3: Make the Dressing

• In a small bowl or jar, whisk together the Greek yogurt, olive oil, mustard, lemon juice, garlic, salt, and pepper. Add a little honey if you’d like a sweeter balance.
• Taste and adjust seasoning as needed. If the dressing is too thick, add 1–2 teaspoons of water or extra lemon juice to thin it out.

Step 4: Mix It All Together

• In a large bowl, combine the pasta, chicken, chickpeas, and veggies.
• Pour the dressing over the top and toss until everything is well coated.
• Top with crumbled feta and a sprinkle of fresh herbs if you’re using them.

Step 5: Chill and Serve

• You can serve the salad right away, but it’s even better after chilling for 30–60 minutes so the flavors can meld.
• Store leftovers in an airtight container in the fridge for up to 4 days.

How to Serve

This pasta salad is super versatile—here are a few favorite ways to enjoy it:

• As a make-ahead lunch on busy weekdays
• With grilled veggies or pita chips for a more filling dinner
• As a side dish for your next BBQ, potluck, or picnic
• Scooped over a bed of greens or into lettuce wraps for a lighter twist
• Alongside soup or a smoothie for a balanced lunch combo

Additional Tips

1. Use a high-protein pasta: Chickpea, lentil, edamame, or even whole wheat pasta gives this dish a boost without needing to add extra meat.
2. Rotisserie chicken = time saver: Grab a store-bought rotisserie chicken to cut down on cooking time.
3. Let it sit: The flavor improves after sitting in the fridge for a bit. It’s even better the next day.
4. Customize the veggies: Try adding shredded carrots, steamed broccoli, avocado, or sun-dried tomatoes.
5. Make it dairy-free: Use a plant-based yogurt and skip the feta. The rest of the salad is naturally dairy-free.

Recipe Variations

• Vegetarian: Skip the chicken and double the chickpeas—or add tofu or tempeh for another protein boost.
• Spicy twist: Add chopped jalapeños or a dash of hot sauce to the dressing.
• Tuna version: Swap the chicken for canned tuna or salmon for an omega-3-rich option.
• Tex-Mex style: Use black beans, corn, cilantro, and avocado with a lime-cumin dressing.
• Mediterranean vibe: Add kalamata olives, sun-dried tomatoes, and swap the yogurt dressing for a lemon-oregano vinaigrette.

Serving Suggestions

Pair this pasta salad with:

• Grilled chicken, shrimp, or tofu for an easy dinner
• Soup or smoothies for a power-packed lunch
• Fresh fruit or cut veggies for a balanced picnic or lunchbox
• Herb flatbread or pita wedges for scooping

Freezing and Storage

• Store: In an airtight container in the fridge for up to 4 days. Stir before serving.
• Freeze: Not recommended. The texture of the yogurt dressing and veggies won’t hold up well after freezing.
• Make-ahead: You can cook the pasta, chop the veggies, and make the dressing up to a day ahead—just store separately and mix when ready.

Special Equipment

• Large mixing bowl for tossing the salad
• Whisk or jar for making the dressing
• Sharp knife and cutting board for quick prep
• Storage containers if meal prepping

FAQ

What’s the best high-protein pasta?
Look for chickpea, lentil, black bean, or edamame pasta. Whole wheat also has more protein than traditional white pasta.

Can I use canned chicken or tuna?
Absolutely! Just drain it well and season if needed.

How can I add more protein?
Add a boiled egg, extra chicken, tofu, or sprinkle on some hemp seeds or pumpkin seeds.

Can I make this vegan?
Yes—use plant-based yogurt and skip the chicken and feta. Add more beans or tofu for protein.

Is this pasta salad gluten-free?
Only if you use gluten-free pasta like lentil or rice pasta. Always check the label!

Can I use store-bought dressing?
Sure! Look for a Greek or lemon vinaigrette-style dressing with some protein (like tahini or yogurt-based options).

How long will it last in the fridge?
Up to 4 days. Stir before serving and adjust seasoning if needed after it sits.

Can I eat this warm?
Yes! It’s great slightly warmed or even served room temp—it’s flexible.

How do I keep it from getting soggy?
Don’t overdress it—start with less and add more as needed. Store extra dressing separately if meal prepping.

Does this work for meal prep?
Totally. It holds up well, travels great, and is awesome straight from the fridge.

Conclusion

This High-Protein Pasta Salad is one of those recipes you’ll want to keep in your weekly rotation. It’s light but filling, easy to make, and endlessly customizable depending on your mood or the contents of your fridge. Whether you’re feeding a hungry family or just trying to hit your macros without getting bored—this pasta salad has your back.

If you give it a try, I’d love to hear how you customize it. Tag me on Instagram or drop a comment to share your take. Happy pasta prepping!

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