I decided to give high-protein pasta salad a try because I wanted a meal that was both nutritious and easy to prepare. I like meals that are filling, full of flavor, and packed with protein to keep me energized throughout the day.

This dish is perfect because it combines whole wheat or protein-enriched pasta with lean chicken, chickpeas, and fresh vegetables, making it both tasty and satisfying. It’s also great for meal prep, ensuring I have something healthy ready to eat during busy days.

My real goal was to create a pasta salad that wasn’t just high in protein but also well-balanced in flavors and textures. The combination of edamame, cherry tomatoes, cucumber, and red onion adds freshness and crunch, while the feta cheese and sunflower seeds provide a slight creaminess and a nutty bite.

The dressing is light yet flavorful, made with olive oil, lemon juice, and a touch of Greek yogurt for added creaminess. This pasta salad is ideal for anyone looking for a meal that is both nutritious and delicious.

For serving, I like to pair this pasta salad with a side of mixed greens or a slice of whole-grain bread for a well-rounded meal. It also works great as a standalone dish for lunch, dinner, or even as a post-workout meal.

If you’re hosting a gathering, this salad is a fantastic make-ahead option that only gets better as the flavors meld together. A sprinkle of fresh herbs like basil or parsley right before serving adds a final touch of freshness.

What is High-Protein Pasta Salad?

High-protein pasta salad is a nutrient-dense dish that combines pasta with protein-rich ingredients like grilled chicken, chickpeas, and edamame. Unlike traditional pasta salads, which are often high in carbs and fats, this version is designed to provide a balanced mix of macronutrients, keeping you full and energized. It’s ideal for fitness enthusiasts, busy professionals, and anyone looking for a wholesome meal.

Ingredients

• 8 oz whole wheat or protein-enriched pasta
• 1 cup grilled chicken breast (diced)
• ½ cup chickpeas (drained and rinsed)
• ½ cup edamame or green peas
• ½ cup cherry tomatoes (halved)
• ½ cup cucumber (diced)
• ¼ cup red onion (finely chopped)
• ¼ cup feta cheese (optional)
• 2 tbsp sunflower or pumpkin seeds
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tbsp Greek yogurt (for creaminess, optional)
• 1 tsp Dijon mustard
• ½ tsp garlic powder
• ½ tsp salt
• ½ tsp black pepper
• 1 tbsp fresh parsley or basil (chopped)

Kitchen Equipment Needed:

• Large pot for boiling pasta
• Strainer for draining pasta
• Cutting board and knife for chopping vegetables
• Mixing bowl for tossing the salad
• Small bowl for making the dressing
• Whisk for blending the dressing
• Measuring cups and spoons

How to make High Protein Pasta Salad

Step 1

Boil pasta according to package directions until al dente. Drain and rinse with cold water to stop cooking.

Step 2

Whisk together olive oil, lemon juice, Greek yogurt, Dijon mustard, garlic powder, salt, and black pepper in a small bowl.

Step 3

In a large bowl, mix cooked pasta, grilled chicken, chickpeas, edamame, cherry tomatoes, cucumber, red onion, feta, and seeds.

Step 4

Pour the dressing over the pasta salad and toss well to coat.

Step 5

Refrigerate for at least 30 minutes to let the flavors blend. Garnish with fresh parsley or basil before serving.

Tips to Make This Perfect

• Use protein-enriched or whole wheat pasta – This boosts the protein and fiber content of the dish.
• Cook pasta al dente – Overcooked pasta can become mushy when mixed with the dressing.
• Let the pasta cool before mixing – This helps prevent the dressing from becoming too thick.
• Add lean protein sources – Grilled chicken, shrimp, tofu, or tempeh all work well.
• Include plant-based proteins – Chickpeas, lentils, or edamame add more protein and texture.
• Choose fresh vegetables – Crisp cucumbers, cherry tomatoes, and red onions bring freshness and crunch.
• Don’t overdo the dressing – A light coating is enough to enhance the flavors without making it too heavy.
• Mix in seeds or nuts – Sunflower seeds, pumpkin seeds, or almonds add a nice crunch and healthy fats.
• Let it chill before serving – The flavors blend together better after 30 minutes in the fridge.
• Garnish with fresh herbs – Basil, parsley, or cilantro can elevate the flavor.

How to Serve High-Protein Pasta Salad?

I like to serve this pasta salad cold, straight from the fridge, for a refreshing and satisfying meal. It works well as a main dish for lunch or dinner, but it can also be a great side dish to complement grilled meats or fish. The fresh flavors and protein-packed ingredients make it ideal for warm days when you want something light yet filling.

This salad is also perfect for meal prepping. You can pack it into airtight containers and take it to work, school, or the gym for a post-workout meal. It holds up well in the fridge and doesn’t get soggy like other salads, thanks to the sturdy pasta and protein sources.

If you’re hosting a gathering or picnic, this dish is an excellent addition to any spread. It pairs well with grilled vegetables, roasted potatoes, or a simple soup for a complete and satisfying meal.

How to Store Leftovers?

To store leftovers, place the pasta salad in an airtight container and refrigerate it for up to 3 days. If the dressing thickens after sitting in the fridge, you can add a splash of olive oil or lemon juice to refresh the flavors before serving.

For longer storage, avoid adding delicate ingredients like fresh herbs or cheese until right before serving. This helps maintain the texture and flavor of the salad over time.

FAQ

• Can I make this vegetarian? Yes! Swap the chicken for tofu, tempeh, or extra chickpeas for plant-based protein.
• What’s the best pasta for this salad? Whole wheat, chickpea, or lentil pasta work best for extra protein.
• Can I use canned beans? Yes, just make sure to rinse and drain them well before adding them.
• What kind of cheese can I add? Feta, Parmesan, or goat cheese work well in this salad.
• How do I keep the salad from getting soggy? Keep the dressing separate until ready to serve if making it ahead of time.
• Can I use a different dressing? Absolutely! Try a balsamic vinaigrette, tahini dressing, or Greek yogurt-based dressing.
• Is this salad good for meal prep? Yes, it stores well for up to 3 days in the fridge.
• Can I use frozen vegetables? Yes, just thaw them before mixing them in.
• How do I add more flavor? Add a pinch of smoked paprika, cumin, or a splash of hot sauce.
• Can I make this gluten-free? Yes! Use gluten-free pasta made from chickpeas, quinoa, or lentils.

Conclusion

This high-protein pasta salad is a delicious, nutritious, and easy-to-make dish that fits into any healthy lifestyle. Packed with lean protein, fiber, and fresh vegetables, it’s perfect for meal prepping, post-workout meals, or quick lunches.

High-Protein Pasta Salad

Recipe by Food by AyakaCourse: Main, SidesCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking time

10

minutes

Calories

400

kcal

This high-protein pasta salad is a delicious and nutritious meal packed with protein, fiber, and fresh flavors. It’s perfect for meal prep, post-workout fuel, or a light and satisfying lunch.

Ingredients

• 8 oz whole wheat or protein-enriched pasta

• 1 cup grilled chicken breast (diced)

• ½ cup chickpeas (drained and rinsed)

• ½ cup edamame or green peas

• ½ cup cherry tomatoes (halved)

• ½ cup cucumber (diced)

• ¼ cup red onion (finely chopped)

• ¼ cup feta cheese (optional)

• 2 tbsp sunflower or pumpkin seeds

• 2 tbsp olive oil

• 1 tbsp lemon juice

• 1 tbsp Greek yogurt (for creaminess, optional)

• 1 tsp Dijon mustard

• ½ tsp garlic powder

• ½ tsp salt

• ½ tsp black pepper

• 1 tbsp fresh parsley or basil (chopped)

Directions

• Cook the Pasta – Boil pasta according to package directions until al dente. Drain and rinse with cold water to stop cooking.
• Prepare the Dressing – In a small bowl, whisk together olive oil, lemon juice, Greek yogurt, Dijon mustard, garlic powder, salt, and black pepper.
• Combine Ingredients – In a large bowl, mix cooked pasta, grilled chicken, chickpeas, edamame, cherry tomatoes, cucumber, red onion, feta, and seeds.
• Add Dressing – Pour the dressing over the pasta salad and toss well to coat.
• Chill & Serve – Refrigerate for at least 30 minutes to let the flavors blend. Garnish with fresh parsley or basil before serving.