High-Protein Pasta Salad

High-Protein Pasta Salad is a delicious, nutrient-dense dish that delivers both flavor and fuel. Combining hearty pasta with lean proteins and crisp, colorful vegetables, this salad is perfect for meal prep, a post-workout lunch, or a healthy picnic option. It’s satisfying, fresh, and easy to customize to suit your taste or dietary needs.

Why You’ll Love This Recipe

• Packed with protein to keep you full and energized
• Versatile enough for lunch, dinner, or meal prep
• Quick to make with simple ingredients
• Easily customizable with your favorite vegetables or dressings
• Great balance of taste, texture, and nutrition

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Chickpea or lentil pasta (rotini or penne preferred)
• Cooked chicken breast, cubed or shredded
• Cherry tomatoes, halved
• Cucumber, diced
• Red bell pepper, chopped
• Red onion, finely chopped
• Feta cheese, crumbled
• Black olives, sliced
• Fresh parsley and basil, chopped
• Salt and pepper to taste

For the dressing:

• Olive oil
• Red wine vinegar
• Dijon mustard
• Garlic, minced
• Salt and pepper

directions

this recipe

1. Cook the pasta: Prepare pasta according to package instructions. Drain and rinse with cold water to cool.
2. Mix the dressing: In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, garlic, salt, and pepper.
3. Assemble the salad: In a large bowl, combine cooked pasta, chicken, tomatoes, cucumber, bell pepper, red onion, feta, olives, parsley, and basil.
4. Add dressing: Pour the dressing over the salad and toss until everything is evenly coated.
5. Chill: Cover and refrigerate for at least 30 minutes before serving to let the flavors blend.

Servings and timing

• Servings: 6
• Prep time: 15 minutes
• Cook time: 10 minutes
• Total time: 25 minutes

Variations

• Vegetarian: Replace chicken with chickpeas or tofu
• Different proteins: Use grilled shrimp, turkey, or tempeh
• Alternative cheese: Try goat cheese or mozzarella
• Extra crunch: Add sunflower seeds or chopped nuts
• Bold flavor: Mix in sun-dried tomatoes or capers

storage/reheating

• Storage: Store in an airtight container in the fridge for up to 4 days
• Reheating: Best served cold, but can be warmed slightly if preferred
• Refresh: Add a drizzle of olive oil or splash of vinegar if the salad seems dry after storing

FAQs

Can I make this salad ahead of time?

Yes, it’s ideal for meal prep and stays fresh for several days in the fridge.

Is this salad suitable for a vegetarian diet?

Definitely—just swap the chicken for chickpeas, tofu, or your favorite plant-based protein.

Can I use regular pasta instead of chickpea pasta?

Absolutely. Whole wheat or any pasta you like will work, though protein content may vary.

How do I keep the pasta from getting mushy?

Cook it al dente and rinse immediately with cold water to stop the cooking.

What can I use instead of feta?

Try goat cheese, shredded mozzarella, or a vegan cheese alternative.

Can I make this dairy-free?

Yes, omit the feta or use a plant-based cheese.

Does it freeze well?

Freezing is not recommended as it can affect the texture of the pasta and vegetables.

How can I make it spicier?

Add red pepper flakes, chopped jalapeños, or a dash of hot sauce to the dressing.

What other vegetables can I include?

Zucchini, spinach, artichokes, or roasted veggies all make great additions.

Is it gluten-free?

If you use gluten-free pasta, then yes—it’s a gluten-free dish.

Conclusion

High-Protein Pasta Salad is a flavorful and filling dish that’s easy to make and easy to love. With a perfect mix of lean protein, fiber-rich pasta, and fresh veggies, it’s a smart choice for anyone looking to eat well without sacrificing taste. Ideal for busy weeks or casual get-togethers, this salad will quickly become a go-to recipe in your kitchen.

Print