High-Protein Pasta Salad

Who says pasta salad can’t be both delicious and packed with protein? As nutrition experts, we’re here to challenge the misconception that pasta isn’t a healthy choice. With the right ingredients, pasta becomes a nutritious, satisfying meal. Our high-protein pasta salad combines the hearty goodness of chickpea pasta with fresh, colorful veggies and a creamy, protein-rich dressing. It’s a game-changer for anyone looking to fuel their day with a balanced and flavorful dish.

This isn’t your typical store-bought pasta salad. We’ve crafted a recipe that delivers nearly 25g of protein per serving, all while keeping it light and refreshing. Perfect for meal prep, summer barbecues, or a quick lunch, this dish is as versatile as it is nutritious. Whether you’re a fitness enthusiast, a busy professional, or just someone who loves good food, this pasta salad is here to prove that eating healthy doesn’t mean sacrificing flavor.

High-Protein Pasta Salad

When it comes to preparing our high protein pasta salad, simplicity meets nutrition. This healthy low carb pasta salad pairs the goodness of chickpea pasta with crisp vegetables and a creamy, flavorful Greek yogurt dressing. Ready in just 20 minutes, it’s perfect for meal prep or throwing together as a last-minute side dish. Follow these steps to create a protein-packed pasta salad that’s versatile, satisfying, and full of fresh flavors.

Ingredients

Here’s what we’ll need to make this delicious chickpea pasta salad:

-   8 oz chickpea pasta – Cooked al dente, then cooled

-   1 cup cherry tomatoes – Halved

-   1 cup of cucumbers – Chopped into bite-sized pieces

-   ½ cup red onion – Thinly sliced

-   ½ cup bell peppers – Diced

-   1 cup shredded rotisserie chicken (optional for extra protein)

-   ½ cup feta cheese – Crumbled

-   2 tbsp fresh parsley – Chopped

Dressing Ingredients:

-   ½ cup Greek yogurt – Plain and unsweetened

-   2 tbsp olive oil

-   1 tbsp lemon juice – Freshly squeezed

-   1 clove garlic – Minced

-   1 tsp dried oregano

-   Salt and pepper – To taste

Instructions

1.  Cook the Pasta: Start by boiling the chickpea pasta according to the package instructions. Drain, rinse with cold water, and set it aside to cool completely. This ensures that our salad can be served cold or at room temperature.

2.  Prep the Vegetables: While the pasta cools, chop the cherry tomatoes, cucumbers, red onion, and bell peppers into evenly sized pieces. Set aside.

3.  Make the Dressing: In a small mixing bowl, whisk together the Greek yogurt, olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Adjust the seasoning to your preference.

4.  Combine Ingredients: In a large salad bowl, combine the cooled pasta, chopped vegetables, chicken (if using), feta cheese, and parsley. Pour the dressing over the top.

5.  Toss and Serve: Gently toss all ingredients until well coated in the dressing. Chill in the fridge for 30 minutes, allowing the flavors to meld, then serve.

Pro Tips

1. For a vegetarian version, skip the chicken and include chickpeas or white beans for added protein.

2. Turn this into a low carb pasta salad by subbing traditional chickpea pasta with lentil or zucchini-based alternatives.

3. This dish is ideal as a meal-prep pasta salad. Store in an airtight container and enjoy throughout the week.

Why you’ll love this recipe?

This high-protein pasta salad is a game-changer for anyone seeking a balance between flavor and nutrition. Here's why we absolutely love it—and why you will too:

• Packed with Protein: By using chickpea pasta as the base and incorporating shredded rotisserie chicken or your preferred protein, this salad delivers nearly 25g of protein per serving. It’s a perfectly protein-packed salad to fuel your day.

• Quick and Easy: With just 20 minutes of prep and cook time, this recipe fits seamlessly into our busy schedules. Whether you're meal prepping for the week or need a quick side dish, it’s a time-saver.

• Customizable: We can adapt this salad to fit almost any diet. Swap the chicken for chickpeas or lentils to make a high-protein vegetarian salad. Use a low-carb pasta alternative for keto-friendly pasta options. Adding or subtracting ingredients based on what we have on hand is effortless.

• Deliciously Satisfying: The freshness of cherry tomatoes, cucumbers, and bell peppers pairs beautifully with the creamy Greek yogurt dressing and feta cheese, making every bite flavorful and satisfying.

• Meal Prep-Friendly: This meal prep pasta salad stores well in the fridge for up to five days. It’s a convenient, make-ahead option that stays fresh and delicious throughout the week.

• Healthier Pasta Alternative: Good chickpea pasta not only boosts the protein content but also provides more fiber than traditional pasta, making this a healthy high-fibre pasta salad option that keeps us full longer.

Whether you’re a fitness enthusiast looking for post-workout meals, a busy professional seeking quick lunches, or simply craving nutritious salad recipes, this dish checks all the boxes.

Ingredients and Substitutions

Here’s what we’ll need to make this high-protein pasta salad. We’ve also included substitution ideas to cater to different dietary preferences or ingredient availability:

Ingredients:

-   8 oz chickpea pasta (or substitute with lentil pasta or quinoa pasta for variety)

-   1 cup cherry tomatoes (halved)

-   1 cup cucumber (diced)

-   1/2 cup red onion (thinly sliced)

-   1 cup bell peppers (diced, any color)

-   1 cup shredded rotisserie chicken (optional for a chicken pasta salad; swap with tuna or skip for a vegetarian version)

-   1/2 cup feta cheese (crumbled; omit or replace with cottage cheese for lower fat content)

-   1/2 cup Greek yogurt (for the dressing; substitute with a dairy-free alternative if needed)

-   2 tbsp olive oil

-   1 tbsp lemon juice (freshly squeezed)

-   1 tsp garlic powder

-   Salt and pepper to taste

-   1/4 cup fresh parsley (chopped for garnish)

Substitutions:

• Pasta: For the best low-carb pasta salad, use spiralized zucchini or shirataki noodles as a base.

• Protein Options: To make a plant-based high-protein vegetarian salad, add chickpeas, edamame, or black beans instead of chicken or tuna.

• Cheese: Swap feta for crumbled goat cheese or nutritional yeast for a dairy-free option.

• Dressing: Our Greek yogurt dressing can be replaced with a vinaigrette to create a lighter Mediterranean pasta salad.

• Herbs: If parsley isn’t available, use basil or mint for a fresh flavor twist.

This mix of fresh ingredients and simple substitutions makes our pasta salad versatile and adaptable for a variety of nutritious salad recipes.

Variations

Our high-protein pasta salad is incredibly versatile, allowing us to create variations that cater to different dietary needs and flavor preferences. Below are some easy ways to personalize this healthy pasta salad:

• Vegetarian Option: Skip the chicken and add a cup of chickpeas, white beans, or edamame for a high-protein vegetarian salad. These plant-based options blend perfectly with the creamy Greek yogurt dressing.

• Low-Carb Pasta Salad: Substitute chickpea, lentil, or quinoa pasta with zucchini noodles or shirataki noodles for a low-carb alternative that still absorbs the delicious flavors.

• Mediterranean Twist: Enhance with olives, artichoke hearts, and a sprinkle of oregano. Use whole-grain or quinoa pasta for a nutritious Mediterranean pasta salad variation.

• Protein Swaps: Replace shredded chicken with canned tuna or grilled shrimp for a protein-packed salad with coastal notes. For a cottage cheese pasta salad, use small curds of cottage cheese as a creamy, high-protein alternative to feta.

• Meal Prep Friendly: To ensure our meal prep pasta salad stays fresh, store the dressing separately and mix it in just before serving. This keeps veggies crisp and flavors vibrant.

These variations showcase how adaptable this dish can be, from keto-friendly choices to Mediterranean-inspired flavors, making it one of the most customizable nutritious salad recipes in our repertoire.

Dietary Modifications

Our high-protein pasta salad can be effortlessly tailored to meet various dietary needs without compromising flavor or nutrition. Whether you’re a fitness enthusiast, following a low-carb plan, or seeking high-protein vegetarian options, this recipe is adaptable for every lifestyle.

Vegetarian Substitutions

To make a satisfying high-protein vegetarian salad, we can swap shredded chicken with plant-based proteins like chickpeas, edamame, or lentils. These ingredients not only boost the protein content but also add texture and heartiness. Opt for chickpea pasta or lentil pasta to maintain the protein-packed nature of the dish.

Low-Carb Adjustments

For those looking for a low-carb pasta salad, we can replace chickpea pasta with spiralized zucchini or shirataki noodles. While reducing the carb content, these alternatives still hold the creamy Greek yogurt dressing beautifully and pair well with fresh vegetables.

Dairy-Free Modifications

For a dairy-free version, we can skip the feta cheese and replace it with nutritional yeast to mimic the savory flavor. The Greek yogurt dressing can be substituted with a dairy-free yogurt alternative like almond or coconut yogurt for a creamy texture.

Mediterranean and Pescatarian Variations

A Mediterranean twist can be achieved by adding ingredients like Kalamata olives, artichoke hearts, and sun-dried tomatoes. For a pescatarian option, we can substitute chicken with grilled shrimp or canned tuna, creating a balanced tuna pasta salad rich in flavor and nutrients.

Meal Prep-Friendly Adaptations

To enhance meal prep convenience, store the protein, vegetables, and dressing separately and combine just before serving. This method ensures the salad stays crisp and fresh throughout the week. This flexibility makes it one of the most reliable and nutritious salad recipes for busy schedules.

How to make this easy pasta salad recipe:

This high-protein pasta salad comes together quickly by following just three simple steps. It’s perfect for meal prep or as a healthy pasta salad option packed with fresh, nutritious ingredients.

Step 1: Cook the noodles

Start by cooking your chickpea, lentil, or quinoa pasta according to the package instructions. Use a large pot of salted boiling water for flavor. Drain the pasta once it’s al dente, then rinse it under cold water to stop the cooking process and cool it down for the salad. Let it sit in the colander to drain fully.

Step 2: Prepare the dressing

Combine 1/4 cup olive oil, 2 tablespoons mayonnaise, 1/4 cup red wine vinegar, 1 tablespoon pepperoncini brine (optional), 2 minced garlic cloves, 1 teaspoon Dijon mustard, 1 teaspoon honey, and a pinch of salt, red pepper flakes, oregano, garlic powder, and onion powder in a small bowl. Whisk the mixture until smooth, or use a small blender for a creamier texture. Set this tangy and flavorful Greek yogurt dressing aside.

Step 3: Make your salad

In a large mixing bowl, combine the cooled pasta, chopped cucumbers, cherry tomatoes, bell peppers, red onions, pepperoncini, shredded rotisserie chicken (if using), and crumbled feta cheese. Add in the dressing and toss until everything is well-coated. For a vegetarian option, swap the chicken with high-protein alternatives like chickpeas or edamame. Serve immediately or store in an airtight container for a perfect meal prep pasta salad that stays fresh for up to five days.

Recipe FAQs

Here, we address some common questions about making and storing this high protein pasta salad. Whether you're working with chickpea pasta or customizing your recipe, we've got you covered.

My chickpea pasta is falling apart; help!

Chickpea pasta can be fragile compared to wheat pasta, so cooking it correctly is key. Always cook it until al dente per the package instructions—usually about 6–8 minutes—and avoid overcooking. Once drained, rinse it with cold water to stop further cooking and firm up the texture. If you're incorporating it into the salad ahead of time, ensure the pasta is cooled completely before mixing.

How should I store this?

For meal prep pasta salad, store the components separately to maintain freshness. Keep the cooked pasta, vegetables, and protein (like chicken or tuna) in airtight containers in the fridge, and store the Greek yogurt dressing in a small jar. Combine everything immediately before serving. When stored properly, this healthy pasta salad can stay fresh for up to 5 days.

Check out our other easy recipes!

Looking for more ways to enjoy delicious and nutritious meals? We’ve got you covered with some of our favorite easy recipes that are perfect for meal prep, quick dinners, or healthy lunch options. These recipes are packed with flavor and designed to fit a variety of dietary lifestyles.

• Lentil Pasta Salad: For a hearty twist, try this protein-packed salad featuring lentil pasta, roasted cherry tomatoes, spinach, and a light balsamic vinaigrette. It's a great option to fuel busy days with plant-based protein.

• Tuna Pasta Salad: This quick and satisfying salad combines high-protein tuna, whole-grain pasta, celery, and Greek yogurt dressing for a nutritious spin on a classic.

• Mediterranean Pasta Salad: Enjoy a vibrant combo of chickpea pasta, olives, sun-dried tomatoes, cucumbers, and crumbled feta cheese. Perfect for meal prep or as a side dish at your next barbecue.

• Cottage Cheese Pasta Salad: Boost your protein intake with this cottage cheese-based salad, paired with quinoa pasta, fresh veggies, and herbs for a creamy yet guilt-free meal.

• Low-Carb Pasta Salad: Swap traditional noodles for zucchini spirals and toss with grilled chicken, bell peppers, and a tangy vinaigrette for a keto-friendly option.

Nutrition

Healthy eating doesn’t have to be boring or complicated. With this high-protein pasta salad, we’ve created a dish that’s both satisfying and nourishing, proving that you can enjoy your favorite flavors while staying on track with your goals. Packed with protein, fiber, and fresh ingredients, it’s a perfect option for any lifestyle.

Whether you’re meal prepping for the week or looking for a quick, wholesome meal, this pasta salad delivers on taste, convenience, and versatility. It’s a simple yet powerful way to elevate your nutrition without sacrificing flavor. Let’s redefine healthy eating together!

Frequently Asked Questions

Is pasta salad healthy?

Yes, pasta salad can be healthy when made with nutrient-rich ingredients. Using chickpea pasta adds protein and fiber, while fresh veggies and a Greek yogurt-based dressing keep it light and wholesome. High-protein pasta salads like the one in this recipe can be a balanced and nutritious meal.

What makes chickpea pasta a good choice?

Chickpea pasta is high in protein and fiber, which keeps you full longer and promotes better digestion. It’s also gluten-free, making it a great alternative for those with gluten sensitivities or looking for healthier pasta options.

How can I make this pasta salad vegetarian?

To make it vegetarian, simply skip the chicken and add plant-based protein sources like edamame, chickpeas, or tofu. These substitutions keep the dish protein-packed and flavorful.

What are some substitutions for feta cheese?

If you prefer alternatives to feta cheese, you can use cottage cheese, goat cheese, or nutritional yeast for a cheesy flavor. For a dairy-free option, try plant-based feta or leave the cheese out altogether.

How do I keep chickpea pasta from falling apart?

To maintain the texture of chickpea pasta, cook it al dente, as overcooking can make it soft. Rinse it with cold water immediately after cooking to stop it from cooking further and prevent it from becoming mushy.

Can I meal prep this pasta salad?

Yes! This pasta salad is great for meal prep. Store it in an airtight container in the refrigerator for up to 4 days. Keep the dressing separate until ready to eat to maintain freshness and texture.

Can I make this pasta salad low-carb?

For a low-carb version, substitute the chickpea pasta with zucchini noodles or shirataki noodles. These alternatives reduce carbohydrates while keeping the dish nutritious and satisfying.

How much protein does this pasta salad have?

This pasta salad has about 25 grams of protein per serving, thanks to the chickpea pasta, optional shredded chicken, and other protein-packed ingredients like Greek yogurt and feta cheese.

What other proteins can I add to this salad?

You can add proteins such as grilled shrimp, canned tuna, hard-boiled eggs, or even roasted chickpeas. These options enhance the protein content further while keeping the salad versatile and delicious.

Can I customize the dressing?

Absolutely! While the recipe suggests a Greek yogurt-based dressing, you can use vinaigrette, tahini dressing, or even a light avocado dressing to suit your taste preferences or dietary needs.