If you’re looking for a colorful meal that packs a genuine protein punch and comes together in no time, Easy High-Protein Pasta Salad is about to become your new favorite go-to. Imagine nutty protein-rich pasta, juicy chicken, crisp veggies, creamy feta, and a zippy oregano dressing all coming together in one harmony of flavor. Whether you’re prepping lunches for the week, feeding a hungry crowd, or searching for a fresh take on a Mediterranean-inspired main course, this salad wins every time—and it’s as easy as it is satisfying.
Ingredients You’ll Need
The magic behind a good pasta salad is always in its building blocks, and this one proves that great taste doesn’t have to be fussy. Each ingredient truly pulls its weight, lending flavor, texture, or a pop of color that makes the whole dish irresistibly inviting.
- Whole wheat or protein-enriched pasta (8 ounces): Using chickpea or lentil pasta supercharges the protein and brings subtle nuttiness to every bite.
- Cooked and diced chicken breast (1 cup): Tender, lean chicken not only amps up the protein content but also adds savory heartiness.
- Canned chickpeas, rinsed and drained (1 cup): Chickpeas are fantastic for texture and give this salad its signature Mediterranean twist.
- Cherry tomatoes, halved (1 cup): Bursting with juiciness, these tomatoes add sweetness and a gorgeous splash of red.
- Diced cucumber (½ cup): Fresh cucumber brings that classic crunch and subtle cooling effect.
- Chopped red bell pepper (½ cup): Vibrant bell pepper perks up the salad with color and sweet, snappy flavor.
- Finely diced red onion (¼ cup): Just the right punch of sharpness for balance—plus beautiful purple flecks.
- Feta cheese, crumbled (½ cup): Creamy, tangy feta melts into the dressing and ties the flavors together.
- Black olives, sliced (¼ cup): Briny olives cut through the richness and bring another layer of Mediterranean flair.
- Olive oil (3 tablespoons): Good olive oil forms the backbone of that silky, flavorful dressing.
- Red wine vinegar (2 tablespoons): The acidity brightens the salad and lifts all the other flavors.
- Dijon mustard (1 teaspoon): A little spoonful gives the dressing zing and helps it emulsify.
- Dried oregano (1 teaspoon): A must for Mediterranean salads, it brings an unmistakable herbal warmth.
- Salt and pepper to taste: Don’t forget this final touch—it wakes up every other ingredient!
How to Make Easy High-Protein Pasta Salad
Step 1: Cook and Cool the Pasta
Start by cooking your whole wheat or protein-packed pasta according to the package directions—aim for a perfect al dente texture. To keep the salad refreshing and the pasta from getting mushy, drain and rinse it under cold water right away. This simple step not only chills the pasta but also helps lock in that satisfying chew.
Step 2: Prep the Protein and Veggies
While the pasta cools, gather your mix-ins. Dice the cooked chicken breast into hearty, bite-sized pieces. Rinse and drain the chickpeas thoroughly for the cleanest flavor. Cut the cherry tomatoes in half, chop your cucumber and red bell pepper, finely dice the red onion, and crumble that glorious feta. Slicing the olives is the finishing touch—they’re like little flavor bombs waiting to burst!
Step 3: Combine Everything in a Big Bowl
Now the fun part. In a large mixing bowl, combine your cooled pasta, chicken, chickpeas, all the prepared veggies, feta cheese, and olives. This colorful tumble of ingredients already looks inviting—you’ll love how vibrant everything appears before you even add the dressing.
Step 4: Whisk Up the Dressing
In a smaller bowl, whisk together olive oil, red wine vinegar, Dijon mustard, dried oregano, and that essential pinch of salt and pepper. This dressing is simple, but it pulls the whole salad together with tang, depth, and herbal flair. Make sure it’s well combined and creamy-looking before pouring it over the salad.
Step 5: Dress, Toss, and Chill
Pour the dressing evenly over the salad ingredients. Toss everything gently but thoroughly so every component gets coated in that flavorful mixture. For the best result, pop the salad in the fridge for at least 30 minutes before serving—this melds the flavors and makes the Easy High-Protein Pasta Salad truly shine.
How to Serve Easy High-Protein Pasta Salad
Garnishes
This dish loves a finishing flourish! Sprinkle on extra crumbled feta, a handful of chopped fresh parsley, or even a light dusting of cracked black pepper before serving to make your Easy High-Protein Pasta Salad look as inviting as it tastes.
Side Dishes
This salad is hearty enough to stand alone, but it pairs beautifully with warm pita bread, a roasted vegetable platter, or a light soup. Crisp romaine leaves or a simple green salad are fresh companions that let the pasta salad’s bold flavors shine.
Creative Ways to Present
For a fun twist, you can serve individual portions in mason jars for meal prep or picnics. If you’re entertaining, try piling the Easy High-Protein Pasta Salad onto a big platter with extra toppings on the side so everyone can customize their own serving.
Make Ahead and Storage
Storing Leftovers
Leftovers hold up beautifully! Transfer your Easy High-Protein Pasta Salad to an airtight container and refrigerate. It will stay fresh for up to three days, and sometimes the flavors get even better as they meld.
Freezing
While freezing isn’t recommended (the vegetables and feta lose their lovely textures after thawing), you can freeze the cooked chicken separately for easy future prep. If you’re determined to freeze a portion, expect a different experience texture-wise—so fresh is best here!
Reheating
This salad is meant to be enjoyed cold or at room temperature, highlighting its fresh flavors. If you prefer a little warmth, try letting it sit out of the fridge for 10–15 minutes before serving rather than heating it directly.
FAQs
Can I make Easy High-Protein Pasta Salad vegetarian?
Absolutely! Simply skip the chicken breast and add extra chickpeas or stir in cooked quinoa for an added protein boost without meat. It’s just as delicious and robust.
What type Main Course, Salad
Protein-enriched pasta like chickpea, lentil, or whole wheat pasta are ideal—they not only add more nutrition but also hold up well with the dressing and mix-ins. Short shapes like penne, rotini, or fusilli are perfect for scooping up all those tasty extras.
Can I use a different cheese instead of feta?
Sure can! Goat cheese or fresh mozzarella balls are a wonderful swap if you want to change things up. Both offer a creamy touch, though feta’s salty tang is classic for that Mediterranean flavor.
How far ahead can I make Easy High-Protein Pasta Salad?
You can whip this up the night before serving, making it an outstanding choice for meal prep or parties. Just hold off on adding extra fresh herbs or more delicate veggies until right before serving, if possible, for the best crunch and flavor.
How can I add even more protein?
If you’re especially focused on upping the protein, feel free to double the chicken, include extra chickpeas, or toss in some cooked shrimp. You can also try cottage cheese or sliced hard-boiled eggs for a tasty power-up!
Final Thoughts
Sharing a bowl of Easy High-Protein Pasta Salad feels a little like bringing a bit of Mediterranean sunshine to your table. Whether it’s a quick lunch, a meal-prep victory, or a crowd-pleasing dinner, I hope you’ll give this cheerful, nourishing dish a try—you may find it disappearing faster than you expect!
Print
Easy High-Protein Pasta Salad Recipe
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Yield: 6 servings
- Category: Main Course, Salad
- Method: Boiling, No-Cook
- Cuisine: Mediterranean
- Diet: Non-Vegetarian
Description
This Easy High-Protein Pasta Salad is a nutritious and satisfying meal that’s perfect for a quick lunch or meal prep. Packed with whole wheat or protein-enriched pasta, chicken, chickpeas, and colorful veggies, this Mediterranean-inspired salad is tossed in a flavorful vinaigrette dressing.
Ingredients
Pasta Salad:
- 8 ounces whole wheat or protein-enriched pasta
- 1 cup cooked and diced chicken breast
- 1 cup canned chickpeas (rinsed and drained)
- 1 cup cherry tomatoes (halved)
- ½ cup diced cucumber
- ½ cup chopped red bell pepper
- ¼ cup red onion (finely diced)
- ½ cup feta cheese (crumbled)
- ¼ cup black olives (sliced)
Dressing:
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Cook the Pasta: Cook the pasta according to package directions until al dente. Drain and rinse under cold water to cool.
- Prepare the Salad: In a large bowl, combine the cooked pasta, chicken, chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, feta cheese, and olives.
- Make the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, oregano, salt, and pepper.
- Toss and Chill: Pour the dressing over the salad and toss well to combine. Refrigerate for at least 30 minutes before serving to let the flavors meld.
Notes
- This salad can be made up to a day in advance and is perfect for meal prep.
- To make it vegetarian, omit the chicken and add extra chickpeas or cooked quinoa.
Nutrition
- Serving Size: 1½ cups
- Calories: 390
- Sugar: 4 g
- Sodium: 360 mg
- Fat: 17 g
- Saturated Fat: 4 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 6 g
- Protein: 27 g
- Cholesterol: 45 mg
