High Protein Pasta Salad

Posted on May 25, 2025

Healthy Pasta Salad with Chicken, Greek Yogurt Dressing, and Fresh Veggies

Looking for a delicious way to fuel your day? This High Protein Pasta Salad is creamy, colorful, and packed with flavor — the perfect balance of satisfying and healthy! Whether you’re meal prepping for the week, bringing a dish to a potluck, or just want a light, protein-rich lunch, this recipe has you covered. It’s easy to make, customizable with your favorite ingredients, and keeps well in the fridge.

Why You’ll Love This High Protein Pasta Salad Recipe

This isn’t your average pasta salad — it’s protein-packed, flavorful, and super satisfying! Whether you’re a fitness lover, a busy parent, or just someone trying to eat well, this recipe ticks all the boxes. It’s made with simple, wholesome ingredients and comes together in under 30 minutes. You’ll love how versatile it is — make it vegetarian, toss in your favorite protein, or load it up with veggies. It’s perfect for picnics, weekday lunches, or a quick dinner on the go.

Ingredients

This High Protein Pasta Salad is made with everyday ingredients you probably already have on hand. It’s easy to customize based on what you love or what’s in your fridge. Here’s what you’ll need:

8 oz whole wheat or protein-enriched pasta (like chickpea or lentil pasta)
1 cup cooked, shredded chicken breast (or use canned tuna, tofu, or chickpeas for a plant-based option)
1/2 cup plain Greek yogurt (adds creaminess + protein)
2 tbsp olive oil
1 tbsp Dijon mustard
Juice of 1 lemon
1 garlic clove, minced
1/2 tsp salt
1/4 tsp black pepper
1/2 cup cherry tomatoes, halved
1/2 cup diced cucumber
1/4 cup red onion, finely chopped
1/4 cup crumbled feta cheese
2 tbsp chopped fresh parsley or basil

Instructions

This recipe is all about quick prep and bold flavor. Follow these simple steps and you’ll have a protein-packed pasta salad ready in no time!

Cook the pasta
Bring a large pot of salted water to a boil. Cook your pasta according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process. Set aside.
Make the dressing
In a large mixing bowl, whisk together the Greek yogurt, olive oil, Dijon mustard, lemon juice, minced garlic, salt, and pepper until smooth and creamy.
Add the protein
Stir in the cooked chicken (or your chosen protein like tuna, chickpeas, or tofu) to the dressing so it gets coated with flavor.
Toss in the veggies
Add cherry tomatoes, cucumber, red onion, and feta cheese to the bowl.
Mix it all together
Add the cooked, cooled pasta to the bowl and gently toss until everything is evenly coated and combined.
Garnish and chill
Sprinkle with fresh parsley or basil. You can serve it immediately or let it chill in the fridge for 30 minutes to enhance the flavors.

Servings and Timing

This High Protein Pasta Salad is ideal for meal prep, family lunches, or healthy picnics. It’s filling enough to stand alone as a main dish or can be served as a hearty side.

Servings: Makes about 4 generous servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

Tips and Variations

Make this High Protein Pasta Salad your own with these easy swaps and creative ideas:

Swap the protein: Use canned tuna, hard-boiled eggs, grilled shrimp, or plant-based options like tempeh or edamame.
Make it vegetarian: Sub chicken with chickpeas or white beans for a protein boost without meat.
Change up the pasta: Try lentil, chickpea, quinoa, or whole wheat pasta for extra protein and fiber.
Add crunch: Toss in sunflower seeds, chopped nuts, or diced bell peppers.
Boost the greens: Mix in a handful of spinach, arugula, or kale.
Dairy-free option: Use a plant-based yogurt and skip the feta or try a dairy-free alternative.

Storage

One of the best things about this High Protein Pasta Salad is how well it stores — making it perfect for meal prep!

Refrigerator: Store leftovers in an airtight container in the fridge for up to 4 days.
Serving Tip: Give it a quick stir before serving. If it seems a bit dry, add a splash of olive oil or a spoonful of Greek yogurt to freshen it up.
Make Ahead: You can prep this a day in advance — the flavors actually improve overnight!

Frequently Asked Questions

1. Can I make this pasta salad ahead of time?
Yes! It actually tastes better after a few hours or overnight in the fridge as the flavors meld together.

2. What type of pasta is best for this recipe?
Any high-protein pasta works great — chickpea, lentil, quinoa, or whole wheat. Use what you like best!

3. Can I make it vegetarian or vegan?
Absolutely! Use plant-based protein like chickpeas or tofu, and swap the Greek yogurt and feta for dairy-free alternatives.

4. How much protein is in a serving?
It depends on your ingredients, but with protein-rich pasta, chicken, and Greek yogurt, each serving can pack around 25–30g of protein.

5. Is it okay to eat cold?
Yes! This salad is designed to be served cold or at room temperature — perfect for lunchboxes and meal prep.

6. Can I use regular mayo instead of Greek yogurt?
You can! Mayo will give a richer flavor, but you’ll lose some of the protein content. Try half mayo, half Greek yogurt for a balance.

7. What other veggies go well in this salad?
Bell peppers, shredded carrots, zucchini, olives, corn, or peas all work beautifully. Just chop them small for easy mixing.

Conclusion

This High Protein Pasta Salad Recipe is the kind of dish that checks all the boxes: it’s quick, satisfying, healthy, and totally customizable. Whether you’re fueling up after a workout, packing lunch for the week, or just craving something fresh and filling, this salad has your back. The best part? You can make it your own with simple swaps and seasonal veggies.

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