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High protein pasta salad

High Protein Pasta Salad

I love making this protein-packed pasta salad when I need a no-fuss lunch or dinner that keeps me full and energized. It’s an excellent alternative to heavy meals and perfect for picnics, potlucks, or even as a side dish at a barbecue.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course, Side Dish
Cuisine Mediterranean
Servings 4 servings
Calories 350 kcal

Equipment

  • Large pot
  • Colander
  • Cutting Board & Knife
  • Mixing Bowls
  • Whisk
  • Measuring Cups & Spoons
  • Large Spoon or Tongs

Ingredients
  

For the Salad:

  • 2 cups whole wheat or chickpea pasta for extra protein
  • 1 ½ cups cooked diced chicken breast (or tofu for a vegetarian option)
  • 1 cup cherry tomatoes halved
  • ½ cup cucumber diced
  • ½ cup red bell pepper diced
  • ¼ cup red onion finely chopped
  • ½ cup chickpeas drained and rinsed
  • ¼ cup black olives sliced (optional)
  • ¼ cup feta cheese crumbled (optional)
  • ¼ cup fresh parsley chopped

For the Protein-Packed Dressing:

  • ½ cup Greek yogurt or dairy-free alternative
  • 2 tbsp olive oil
  • 1 tbsp Dijon mustard
  • 1 tbsp lemon juice
  • 1 garlic clove minced
  • ½ tsp salt
  • ½ tsp black pepper
  • ½ tsp dried oregano

Instructions
 

Step 1: Cook the Pasta

  • Bring a large pot of salted water to a boil. Add the whole wheat or chickpea pasta and cook according to the package instructions until al dente. Drain and rinse under cold water to stop the cooking process. Set aside.

Step 2: Prepare the Dressing

  • In a mixing bowl, whisk together Greek yogurt, olive oil, Dijon mustard, lemon juice, minced garlic, salt, black pepper, and oregano. Adjust seasoning to taste and set aside.

Step 3: Prep the Vegetables and Protein

  • While the pasta cools, dice the chicken (or tofu), chop the tomatoes, cucumber, red bell pepper, red onion, parsley, and slice the olives. Rinse and drain the chickpeas.

Step 4: Assemble the Salad

  • In a large mixing bowl, combine the cooked pasta, chopped vegetables, chicken (or tofu), chickpeas, and olives. Pour the dressing over the salad and toss everything together until well coated.

Step 5: Add Finishing Touches

  • Gently fold in the crumbled feta cheese, if using. Let the pasta salad sit for 10-15 minutes to allow the flavors to meld together.

Step 6: Serve and Enjoy

  • Serve immediately, or refrigerate for up to 3 days. Enjoy it chilled or at room temperature!

Notes

Nutritional Value (per serving, estimated):
  • Calories: 350-450 kcal
  • Protein: 25-30g
  • Carbohydrates: 40-45g
  • Fiber: 8-10g
  • Fat: 12-15g
  • Sugars: 5-7g
Did you make this recipe? Leave a comment and rating!
Nutrition Disclaimer:
The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.
Keyword high protein meals, high protein pasta salad, low carb recipes, low carb salad