High-Protein Pasta Salad Recipe

Learn how to make this homemade high-protein pasta salad with protein-rich pasta, lean chicken, and Greek yogurt dressing. The best easy baking recipe for meal prep enthusiasts looking for a nutritious, filling option that stays fresh for days. Perfect balance of macronutrients with simple, wholesome ingredients.

Difficulty:

Beginner

Prep Time:

20 mins

Cook Time:

15 mins

Serves:

6 servings

Ingredients

<ul class="ingredients-main-list"> <li class="ingredients-single-item">250g protein-enriched pasta (chickpea, lentil, or edamame pasta)</li> <li class="ingredients-single-item">400g grilled chicken breast, diced</li> <li class="ingredients-single-item">150g cherry tomatoes, halved</li> <li class="ingredients-single-item">1 medium cucumber, diced</li> <li class="ingredients-single-item">1 red bell pepper, diced</li> <li class="ingredients-single-item">100g reduced-fat feta cheese, cubed</li> <li class="ingredients-single-item">50g red onion, finely diced</li> <li class="ingredients-single-item">40g black olives, sliced</li> <li class="ingredients-single-item">30g fresh basil leaves, chopped</li> <li class="ingredients-single-item">For the dressing:</li> <li class="ingredients-single-item">200g Greek yogurt (0% fat)</li> <li class="ingredients-single-item">1 lemon, juice and zest</li> <li class="ingredients-single-item">15ml extra virgin olive oil</li> <li class="ingredients-single-item">2 cloves garlic, minced</li> <li class="ingredients-single-item">15g fresh dill, chopped</li> <li class="ingredients-single-item">5g dried oregano</li> <li class="ingredients-single-item">Salt and pepper to taste</li> </ul>

Nutrition Facts (per serving)

🍽️ Serving Size: 1 serving

🔥 Calories: 320 calories

🥑 Fat: 13 g

🧈 Saturated Fat: 2.5 g

🍞 Carbohydrates: 32 g

🍭 Sugar: 18 g

🍗 Protein: 25 g

🫀 Cholesterol: 15 mg

🧂 Sodium: 210 mg

Equipment

<ul class="equipment-main-list"> <li class="equipment-single-item">Large pot for boiling pasta</li> <li class="equipment-single-item">Colander</li> <li class="equipment-single-item">Large mixing bowl</li> <li class="equipment-single-item">Whisk</li> </ul>

Directions

<ol class="no-list-style"> <li class="MethodStepper"> <h4 class="step-title">Step 1</h4> Bring a large pot of salted water to a boil. Cook the protein pasta according to package instructions, but aim for al dente texture (usually 1-2 minutes less than recommended time). Protein pastas can become mushy if overcooked, so keep a close eye on the timing. </li> <li class="MethodStepper"> <h4 class="step-title">Step 2</h4> Drain the pasta in a colander and rinse immediately under cold running water to stop the cooking process. This step is crucial for protein pasta to maintain its structure and prevent clumping. Allow to drain thoroughly, tossing occasionally to prevent sticking. </li> <li class="MethodStepper"> <h4 class="step-title">Step 3</h4> While the pasta cools, prepare the dressing. In a medium bowl, combine the Greek yogurt, lemon juice and zest, olive oil, minced garlic, chopped dill, and oregano. Whisk thoroughly until smooth and creamy. Season with salt and pepper to taste. The acidity from the lemon helps brighten the yogurt base while providing a balanced flavor profile. </li> <li class="MethodStepper"> <h4 class="step-title">Step 4</h4> In a large mixing bowl, combine the cooled pasta, diced grilled chicken, halved cherry tomatoes, diced cucumber, diced red bell pepper, cubed feta cheese, diced red onion, and sliced black olives. The variety of vegetables provides different textures and nutritional benefits while complementing the proteins. </li> <li class="MethodStepper"> <h4 class="step-title">Step 5</h4> Pour three-quarters of the dressing over the pasta mixture. Using two large spoons or clean hands, gently fold everything together until the ingredients are evenly coated. The protein pasta has a more textured surface than regular pasta, which helps the dressing cling better to each piece. </li> <li class="MethodStepper"> <h4 class="step-title">Step 6</h4> Add the chopped fresh basil and toss again gently. The residual warmth from the pasta will release the aromatic oils from the basil without wilting it completely. </li> <li class="MethodStepper"> <h4 class="step-title">Step 7</h4> Taste and adjust seasoning as needed, adding more salt, pepper, or lemon juice to brighten the flavors. If the salad seems dry, add more dressing gradually until you reach your desired consistency. </li> <li class="MethodStepper"> <h4 class="step-title">Step 8</h4> Cover and refrigerate for at least 30 minutes before serving to allow the flavors to meld. Protein pasta tends to absorb moisture, so if you're making this ahead of time, reserve some dressing to refresh the salad just before serving. This salad keeps well in the refrigerator for up to 3 days, making it perfect for meal prep. </li> </ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in High-Protein Pasta Salad Recipe?

This protein-rich salad combines protein pasta (chickpea, lentil, or edamame), grilled chicken breast, cherry tomatoes, cucumber, red pepper, feta cheese, olives, and fresh herbs with a Greek yogurt dressing made from yogurt, lemon, olive oil, garlic, dill and oregano.

How to cook High-Protein Pasta Salad Recipe at home?

Learn how to cook High-Protein Pasta Salad Recipe by boiling protein pasta until al dente, cooling it thoroughly, then combining with diced chicken, fresh vegetables, and feta cheese. Make the Greek yogurt dressing separately by whisking yogurt with lemon, olive oil, and herbs, then fold everything together and chill for 30 minutes before serving.

Which protein pasta works best for cold pasta salads?

Chickpea and lentil pastas maintain their texture best in cold salads. Look for spiral or fusilli shapes as they hold dressing well. Cook these slightly al dente (1-2 minutes less than package instructions) and rinse immediately with cold water to preserve their structure.

How long does high-protein pasta salad keep in the refrigerator?

A properly stored high-protein pasta salad keeps well for 3-4 days in an airtight container in the refrigerator. Reserve some extra dressing to refresh the salad before serving as protein pasta tends to absorb moisture over time, which can make it drier after storage.

Can I make this pasta salad vegetarian while maintaining the high protein content?

Absolutely! Replace chicken with plant-based proteins like chickpeas, edamame, tofu, or tempeh. You can also add hemp hearts, pumpkin seeds or increase the amount of feta cheese (or use a plant-based feta alternative) to maintain the impressive protein content.

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