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High Protein Pasta Salad

This High Protein Pasta Salad transforms the classic summer favorite into a powerhouse of nutrition. Perfect for meal prep, this cold pasta dish delivers sustained energy through a strategic combination of lean proteins, complex carbohydrates, and fiber-rich vegetables.
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Prep Time 15 minutes
Cook Time 10 minutes
Chilling Time 30 minutes
Total Time 55 minutes
Course Lunch, Main Course
Cuisine Mediterranean
Servings 4 servings
Calories 425 kcal

Equipment

  • Large Mixing Bowl
  • Small Bowl for Dressing

Ingredients
  

Pasta and Protein

  • 8 oz protein-enriched pasta chickpea, lentil, or edamame pasta
  • 2 cups grilled chicken breast diced (about 12 oz)

Vegetables

  • 1 cup cherry tomatoes halved
  • 1 large cucumber diced
  • 1 red bell pepper diced
  • 1/2 cup red onion finely chopped
  • 1/2 cup kalamata olives pitted and halved
  • 4 oz feta cheese crumbled
  • 1/4 cup fresh parsley chopped

Dressing

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic minced
  • 1 teaspoon dried oregano
  • salt and pepper to taste

Instructions
 

  • Cook your protein-enriched pasta according to package instructions, but aim for al dente texture (typically 1-2 minutes less than recommended). Once cooked, immediately rinse under cold water to stop the cooking process and prevent sticking.
  • If using chicken, ensure it's properly cooked to an internal temperature of 165°F (74°C) before dicing into bite-sized pieces. The protein should be cool before adding to the salad.
  • Dice all vegetables into uniform, bite-sized pieces that match the pasta size for the perfect ratio in each forkful.
  • In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, minced garlic, dried oregano, salt, and pepper until emulsified.
  • In a large mixing bowl, combine the cooled pasta, protein, chopped vegetables, olives, and feta cheese. Pour the dressing over the ingredients and toss gently to ensure even coating.
  • Fold in the fresh chopped parsley and adjust seasonings to taste. For the most flavorful results, refrigerate for at least 30 minutes before serving, allowing the flavors to meld together.

Notes

For a plant-based version, swap chicken for 2 cups chickpeas or 8 oz grilled tofu.
Try cottage cheese or Greek yogurt instead of feta for even more protein.
Use protein-rich quinoa in place of pasta for a grain alternative.
For a seafood version, substitute the chicken with 8 oz of cooked shrimp or canned tuna.
Store in airtight containers in the refrigerator for up to 5 days.

Nutrition

Calories: 425kcalCarbohydrates: 38gProtein: 32gFat: 18gSaturated Fat: 5gCholesterol: 75mgSodium: 580mgPotassium: 450mgFiber: 8gSugar: 6gVitamin A: 1200IUVitamin C: 75mgCalcium: 120mgIron: 4mg
Keyword High Protein, Pasta Salad, Meal Prep, Healthy Lunch, Protein Pasta
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