High protein pasta salad turns a classic picnic side into a full, satisfying meal. Instead of basic white pasta and a sugary bottled dressing, this version uses high-protein pasta, lean chicken, and a Greek yogurt–based dressing for extra protein and creamy goodness. You still get plenty of crunch from fresh veggies and a bright, herby flavor that tastes like summer in a bowl. This high protein pasta salad works for busy lunches, cookouts, meal prep, or nights when you want something cold and hearty that actually keeps you full.
Quick Recipe Snapshot
- Prep time: 20 minutes
- Cook time: 10 minutes
- Total time: 30 minutes
- Servings: 6
- Difficulty: Easy
- Diet type: High-Protein, Can Be Gluten-Free
You’ll find a printable recipe card with exact measurements and nutrition details at the end of this post.
Table of Contents
Want a bigger overview of protein-rich meals and snacks? Explore our High Protein Foods Guide for simple explanations, food lists, and a 7-day high protein meal plan using recipes from HealthyAmericanBites.
Ingredients for High Protein Pasta Salad
Pasta & Protein
- 8 oz (about 225 g) high-protein pasta
- Chickpea, lentil, or protein-enriched wheat rotini or penne
- 2 cups cooked chicken breast, diced
- Use rotisserie chicken, grilled chicken, or leftover baked chicken
- For vegetarian: use 2 cups canned chickpeas (rinsed and drained) instead
Veggies & Mix-Ins
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced (peel if you prefer)
- ½ cup red bell pepper, diced
- ¼ cup red onion, finely chopped
- ¼ cup pitted black olives, sliced (optional)
- ¼ cup crumbled feta cheese (optional but delicious)
- 2 tablespoons fresh parsley or basil, chopped
High-Protein Creamy Dressing
- ¾ cup plain nonfat or 2% Greek yogurt
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice (fresh)
- 1 tablespoon red wine vinegar
- 1 tablespoon Dijon mustard
- 1 small garlic clove, minced or grated
- ½ teaspoon dried oregano
- ½ teaspoon salt, plus more to taste
- ¼ teaspoon black pepper
Step-by-Step Instructions
- Cook the pasta.
Bring a large pot of salted water to a boil. Add the high-protein pasta and cook according to package directions until just al dente. Do not overcook or the pasta will turn mushy in the salad. - Cool the pasta.
Drain the pasta and rinse it briefly under cool water to stop the cooking and remove excess starch. Shake off as much water as you can and transfer the pasta to a large mixing bowl. - Make the high-protein dressing.
In a medium bowl, whisk together Greek yogurt, olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, oregano, salt, and pepper until the dressing looks smooth and creamy. Taste and adjust seasoning as needed. - Prep the mix-ins.
While the pasta cooks and cools, dice the chicken, tomatoes, cucumber, and bell pepper. Chop the red onion, olives, feta, and herbs so everything feels bite-sized and easy to eat. - Combine pasta and protein.
Add the diced chicken (or chickpeas if you use the vegetarian option) to the bowl with the cooled pasta. Toss gently so the pasta and protein distribute evenly. - Add veggies and herbs.
Add the tomatoes, cucumber, bell pepper, red onion, olives, feta, and chopped herbs to the pasta mixture. Toss lightly so you do not squash the tomatoes. - Dress the pasta salad.
Pour about two-thirds of the Greek yogurt dressing over the salad. Toss until everything looks coated. Add more dressing as needed to reach your ideal level of creaminess. - Let the flavors come together.
Cover the bowl and place it in the fridge for about 10–15 minutes. This short rest lets the pasta absorb some of the dressing and helps the flavors blend. - Final taste and serve.
Stir the pasta salad again, taste, and add a pinch of salt, extra lemon, or more herbs if you want a brighter flavor. Serve chilled or cool, with a sprinkle of extra feta or herbs on top.
Tips & Variations
Protein Boost Ideas
- Use grilled chicken or leftover high-protein chicken feed style seasoned chicken for even more flavor.
- Add a half cup of canned chickpeas or white beans in addition to the chicken if you want a serious protein punch.
- Sprinkle extra feta or a handful of toasted pumpkin seeds on top for more protein and crunch.
Make It Gluten-Free
- Choose a certified gluten-free high-protein pasta made from chickpeas, lentils, or brown rice.
- Rinse the pasta gently after cooking to remove excess starch and help the salad stay light instead of sticky.
Lighter Dressing Swaps
- Use nonfat Greek yogurt for a leaner dressing, or use 2% for extra creaminess.
- Cut the olive oil to 1 tablespoon and add 1 extra tablespoon of Greek yogurt if you prefer a lower-fat dressing.
Flavor Twists
- Italian style: Add sliced pepperoncini, extra oregano, and a pinch of crushed red pepper.
- Mediterranean style: Add chopped artichoke hearts, sun-dried tomatoes, and swap feta for goat cheese.
- BBQ style: Stir a spoonful of your favorite barbecue sauce into the dressing and add grilled corn and black beans.
Kid-Friendly Adjustments
- Chop the veggies very small so each bite feels balanced and colorful.
- Use a milder onion (or skip it) if kids dislike strong flavors.
- Start with less lemon juice and add more at the table if adults like it tangier.
Serving Suggestions
High protein pasta salad can easily stand in as a full meal or a hearty side.
- Lunch prep: Scoop a serving into containers with a handful of baby spinach or arugula on the side. The salad tastes great cold from the fridge.
- Cookout plate: Serve this alongside grilled chicken or something fun from the site’s pellet grill recipes when you want a balanced backyard meal.
- Family dinner: Pair the salad with warm bread or a simple bowl of soup, or serve it before a cozy main like crockpot chicken pot pie.
- Protein-forward spread: Build a high-protein dinner table by serving this salad with high-protein stuffed peppers and a fun snack like high-protein buffalo chicken dip.
- Balanced dessert pairing: Round out the meal with something sweet but still protein-focused, like a serving of high-protein chocolate mousse.
For even more fiber, toss a handful of baby spinach into each serving or stir in chopped kale that you massage briefly with a little olive oil and salt.
Storage & Reheating
You enjoy this pasta salad cold or at room temperature, so you do not need to reheat it. However, storing it correctly matters if you want to keep the texture fresh.
- Fridge storage:
- Store the high protein pasta salad in an airtight container in the refrigerator for up to 3–4 days.
- Stir gently before serving. If the salad looks dry, add a splash of lemon juice or a spoonful of Greek yogurt to loosen it.
- Make-ahead tips:
- For the best texture, cook the pasta and chop the veggies up to a day ahead. Store the dressing separately. Toss everything together a few hours before serving.
- If you plan to keep it for several days, hold back on the tomatoes and cucumbers until the day you eat it so they stay crisp.
- Freezer:
- The texture of pasta and yogurt dressing does not freeze well, so avoid freezing this salad.
Nutrition Highlights
Per serving (1 of 6, with chickpea or other high-protein pasta, chicken, and the dressing as written, including feta):
- Calories: ~300
- Protein: ~26 g
- Carbohydrates: ~29 g
- Fiber: ~4 g
- Fat: ~7 g
This high protein pasta salad pulls most of its protein from high-protein pasta, lean chicken breast, and Greek yogurt in the dressing. Compared with a traditional mayo-heavy pasta salad, this version shifts more calories toward protein and away from saturated fat, while the veggies add texture and color. For more big-picture guidance on building balanced meals with protein, healthy fats, and fiber-rich carbs, you can check resources from Harvard Health on healthy eating patterns.
Exact nutrition will vary with your pasta choice, chicken portion, and whether you use optional ingredients like feta and olives.
Why This Recipe Matters to Me
When I first started focusing on higher-protein meals, I missed the easy comfort of big family-style pasta bowls. They felt off-limits once I watched my dad juggle diabetes and my mom manage gluten issues. I needed options that still looked and tasted like the food I grew up with, but that also supported the way my family eats now.
High protein pasta salad became one of those middle-ground recipes for me. It packs in lean protein, swaps in Greek yogurt for a lighter dressing, and still delivers all the color, crunch, and satisfaction of a big pasta salad at the center of the table. It reminds me that you can honor your cravings and your health at the same time.
FAQ about High Protein Pasta Salad
What makes a pasta salad high in protein?
A pasta salad counts as high in protein when you build it around protein-rich ingredients instead of relying only on white pasta and mayo. In this recipe, you use high-protein pasta plus lean chicken breast and a Greek yogurt–based dressing. Those choices add protein from the pasta, chicken, and yogurt so every serving offers enough to keep you full. You can also add beans, chickpeas, or extra cheese if you want even more.
Bottom line: High protein pasta salad uses high-protein pasta, lean meat or beans, and protein-rich dressing instead of just noodles and mayo.
What type of pasta is best for a high protein pasta salad?
High-protein pasta works best: chickpea, lentil, or protein-enriched wheat pasta all give you more protein per serving than regular white pasta. Short shapes like rotini, penne, and fusilli hold onto the dressing and mix-ins better than long noodles. If you need a gluten-free option, choose a certified gluten-free high-protein pasta and cook it just to al dente so it stays firm.
Bottom line: Choose a short, high-protein pasta shape such as chickpea or lentil rotini for the best texture and protein boost.
Is high protein pasta salad good for meal prep?
High protein pasta salad works very well for meal prep because it keeps its texture for several days in the fridge and tastes great cold. The Greek yogurt dressing holds up better than mayonnaise in many cases, especially when you toss it with cooled pasta. You can portion the salad into containers for grab-and-go lunches and add fresh greens or extra veggies on the day you eat it. Just stir in a splash of lemon juice or yogurt if it looks a little dry after chilling.
Bottom line: Yes, high protein pasta salad makes an excellent meal prep lunch or dinner that you can store in the fridge for 3–4 days.
How much protein is in a high protein pasta salad?
The exact protein amount depends on your ingredients, but this recipe lands around 26 grams of protein per serving when you use chickpea or other high-protein pasta, chicken breast, and Greek yogurt dressing. If you add extras like beans or a little more chicken, the protein count climbs even higher. If you use regular white pasta with less chicken, the protein drops, so the ingredient choices matter.
Bottom line: Expect roughly 20–30 grams of protein per serving, with this version sitting near the upper end of that range.
Can I make this high protein pasta salad vegetarian?
Yes. You can easily make a vegetarian version by skipping the chicken and using cannellini beans, chickpeas, or a mix of both as your protein source. High-protein pasta plus beans still gives you plenty of protein and fiber. The Greek yogurt dressing stays the same, and you can leave in the feta or use a dairy-free cheese if you want a different twist.
Bottom line: Swap chicken for beans and keep high-protein pasta and Greek yogurt dressing to create a satisfying vegetarian pasta salad.
More Recipes You’ll Love
If you enjoy this high protein pasta salad, you might want more recipes that give you big flavor and balanced macros. For breakfast, try high-protein egg bites meal prep or high-protein breakfast biscuits so you start the day with solid protein.
When you crave a warm and cheesy option, the grilled cheese burrito and chicken apple sausage air fryer recipes give you easy, family-friendly dinners. For snacks and gatherings, high-protein buffalo chicken dip keeps the protein theme going. And if you want something sweet to balance all the savory dishes, bake a batch of high-protein blueberry muffins for breakfast or dessert.
Final Thoughts
High protein pasta salad lets you enjoy a big, colorful bowl of pasta while still hitting your protein goals. With simple prep, flexible ingredients, and plenty of room for your favorite veggies, it can live on your table as a main dish, a side, or a go-to meal prep option. Customize the add-ins, adjust the dressing, and make it your own, then explore the other high-protein recipes on the site to round out your weekly menu.
Print
High Protein Pasta Salad (Fresh, Filling, and Make-Ahead)
This high protein pasta salad turns a classic side dish into a satisfying meal with high-protein pasta, lean chicken, and a creamy Greek yogurt dressing. Fresh vegetables add crunch and color, while herbs and lemon keep the flavor bright. You can make it in about 30 minutes and serve it cold for lunches, cookouts, or easy meal prep. It fits into a high-protein, family-friendly rotation without sacrificing taste or texture.
- Total Time: 30 minutes
- Yield: 6 servings
Ingredients
8 oz (225 g) high-protein pasta (chickpea, lentil, or protein-enriched rotini or penne)
2 cups cooked chicken breast, diced (or 2 cups canned chickpeas, rinsed and drained, for vegetarian)
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 cup red bell pepper, diced
1/4 cup red onion, finely chopped
1/4 cup pitted black olives, sliced (optional)
1/4 cup crumbled feta cheese (optional)
2 tablespoons fresh parsley or basil, chopped
3/4 cup plain nonfat or 2% Greek yogurt
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
1 tablespoon red wine vinegar
1 tablespoon Dijon mustard
1 small garlic clove, minced or grated
1/2 teaspoon dried oregano
1/2 teaspoon salt, plus more to taste
1/4 teaspoon black pepper
Instructions
1. Bring a large pot of salted water to a boil, add the high-protein pasta, and cook according to package directions until just al dente.
2. Drain the pasta and rinse it briefly under cool water to stop the cooking, then shake off excess water and transfer it to a large mixing bowl.
3. In a medium bowl, whisk together Greek yogurt, olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, oregano, salt, and pepper until smooth and creamy.
4. Dice the cooked chicken, halve the cherry tomatoes, and chop the cucumber, bell pepper, red onion, olives, feta, and herbs into bite-sized pieces.
5. Add the diced chicken or chickpeas to the cooled pasta in the large bowl and toss gently to combine.
6. Add the tomatoes, cucumber, bell pepper, red onion, olives, feta, and herbs to the pasta and protein and toss lightly.
7. Pour about two-thirds of the Greek yogurt dressing over the salad and toss until everything looks evenly coated, adding more dressing if you want it creamier.
8. Cover the bowl and refrigerate the pasta salad for about 10–15 minutes so the flavors blend and the pasta absorbs some dressing.
9. Stir the salad again, taste, and adjust with extra salt, pepper, or lemon juice as needed, then serve chilled or cool.
Notes
Use chickpea, lentil, or protein-enriched wheat pasta to keep the protein high and the texture firm.
For a vegetarian version, replace the chicken with canned chickpeas or white beans and keep the rest of the recipe the same.
Store the pasta salad in an airtight container in the refrigerator for 3–4 days and stir in a splash of lemon juice or yogurt if it looks dry.
Skip freezing this recipe because pasta and yogurt dressing do not hold their texture well after thawing.
Add extra veggies, herbs, or toppings like pumpkin seeds or sunflower seeds to boost fiber, texture, and flavor.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: American