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.

High Protein Pasta Salad | Ultimate 30-Minute

Ingredients

Scale

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

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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.

Author: Adam Moretti
Prep Time: 20 minutes
Cook Time: 10 minutes
Category: Main Dish
Method: Stovetop
Cuisine: American