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High-Protein Pasta Salad Recipe

High-Protein Pasta Salad Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.6 from 58 reviews
  • Author: Kimberly
  • Prep Time: 20 minutes
  • Cook Time: 10 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Salads
  • Method: Stovetop
  • Cuisine: American/Mediterranean
  • Diet: Low Fat

Description

This High-Protein Pasta Salad combines tender whole wheat pasta with a medley of crisp vegetables, savory grilled chicken breast, and a bright, tangy Greek yogurt dressing. Balanced with lean protein and fiber-rich ingredients, it’s an ideal make-ahead lunch or satisfying summer side dish that keeps you full and energized.

Ingredients

Units Scale

Pasta Base

  • 8 oz (225g) whole wheat pasta (fusilli or penne recommended)

Proteins

  • 2 cups cooked, diced grilled chicken breast (about 8 oz/225g raw chicken)
  • 1 cup canned chickpeas, drained and rinsed

Vegetables

  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1/2 cup red bell pepper, diced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup fresh parsley, chopped

Dressing

  • 3/4 cup plain Greek yogurt (2% or nonfat)
  • 2 tbsp extra-virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 tbsp Dijon mustard
  • 1 garlic clove, minced
  • 1/2 tsp dried oregano
  • Salt and black pepper to taste

Optional Add-Ons

  • 1/4 cup crumbled feta cheese
  • 1/4 cup sliced black olives

Instructions

  1. Cook the Pasta: Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package directions until al dente. Drain and rinse under cold water to stop cooking and cool down the pasta. Set aside.
  2. Prepare the Protein: If not already cooked, season chicken breast with salt and pepper, then grill or pan-sear until cooked through (internal temperature of 165°F/74°C). Dice into bite-sized pieces. Drain and rinse the chickpeas as well.
  3. Chop the Vegetables: While the pasta cooks, dice the cucumber, halve the cherry tomatoes, dice the bell pepper, thinly slice the red onion, and finely chop the parsley.
  4. Make the Dressing: In a small bowl, whisk together the Greek yogurt, olive oil, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and pepper until creamy and well blended.
  5. Assemble the Salad: In a large bowl, combine the cooled pasta, diced chicken, chickpeas, vegetables, and parsley. Pour the dressing over the top and toss thoroughly to coat everything evenly.
  6. Add Optional Ingredients: If desired, fold in the feta cheese and black olives for extra flavor and texture.
  7. Chill and Serve: Cover and refrigerate the pasta salad for at least 30 minutes before serving to let the flavors meld. Serve chilled, garnished with extra parsley if you like.

Notes

  • You can substitute grilled tofu for chicken to make this salad vegetarian and boost plant-based protein.
  • If preparing ahead, store the dressing separately and mix just before serving for best texture.
  • Try different add-ins like baby spinach, roasted red peppers, or sun-dried tomatoes for extra variety.
  • This recipe works well for meal prep—store in individual containers for grab-and-go lunches.

Nutrition

  • Serving Size: 1/4 of recipe (about 2 cups)
  • Calories: 390
  • Sugar: 5g
  • Sodium: 440mg
  • Fat: 10g
  • Saturated Fat: 2g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 44g
  • Fiber: 8g
  • Protein: 34g
  • Cholesterol: 47mg

Find it online: https://slsrecipes.com/high-protein-pasta-salad-recipe/