Picture those sunny, breezy days when you’re craving something that’s not just healthy and filling, but also downright satisfying—this Easy High-Protein Pasta Salad promises to deliver just that! Juicy chicken, hearty chickpeas, and zippy vegetables come together with tangy feta and a zingy Mediterranean-inspired dressing, making this a go-to dish you’ll want to whip up all year round. Whether you prep it for meal prep, summer gatherings, or a protein-packed lunch, this vibrant salad checks every box for convenience, flavor, and nutrition.
Ingredients You’ll Need
This recipe is built on the idea that simple, fresh, and wholesome ingredients are all you need for a bold, delicious salad. Every element here adds a little something—color, crunch, creaminess, or a punch of protein—that makes the Easy High-Protein Pasta Salad sing.
- Whole wheat or protein pasta (8 ounces): This serves as a fiber-rich, protein-packed base and holds up beautifully in salads.
- Cooked chicken breast (2 cups, cubed): Tender, lean, and mild, chicken brings serious protein to the party and soaks up the zesty dressing.
- Chickpeas (1 cup, drained and rinsed): These add a creamy texture and a boost of plant-based protein and fiber.
- Cherry tomatoes (1 cup, halved): Juicy, sweet, and colorful, these brighten every bite.
- Cucumber (1 cup, diced): Crisp and refreshing, cucumber balances the richness of the other ingredients.
- Red bell pepper (1/2 cup, chopped): Adds sweet crunch and a splash of color.
- Red onion (1/4 cup, finely chopped): Just enough to add a punchy bite without overpowering the salad.
- Feta cheese (1/2 cup, crumbled): Tangy and creamy, feta is the perfect salty counterpoint.
- Fresh parsley (1/4 cup, chopped): Lifts the flavors with fresh, herby brightness.
- Olive oil (1/3 cup): A flavorful, healthy base for the dressing.
- Red wine vinegar (2 tablespoons): Brings classic tang and a little zip to the mix.
- Lemon juice (1 tablespoon): Adds freshness and helps round out the vinaigrette.
- Dijon mustard (1 teaspoon): Helps emulsify the dressing and injects a subtle bite.
- Dried oregano (1 teaspoon): Gives that unmistakable Mediterranean aroma.
- Garlic powder (1/2 teaspoon): Lends depth without the harshness of raw garlic.
- Salt and black pepper to taste: The essential duo for seasoning to perfection!
How to Make Easy High-Protein Pasta Salad
Step 1: Cook and Cool the Pasta
Bring a pot of salted water to a boil and cook your whole wheat or protein pasta just until al dente—it’s key for a salad that’s sturdy, not soggy! Once drained, rinse the pasta under cold water. This stops the cooking process, cools it down quickly, and helps prevent sticking, setting the stage for a perfectly crisp salad base.
Step 2: Whisk Together the Dressing
In a small bowl, combine olive oil, red wine vinegar, lemon juice, Dijon mustard, oregano, garlic powder, salt, and pepper. Give it a vigorous whisk until smooth and emulsified. This flavor-packed vinaigrette is what makes this Easy High-Protein Pasta Salad so irresistible—it’s tangy with a hint of Mediterranean sunshine.
Step 3: Combine Salad Ingredients
In a large mixing bowl, toss together the cooled pasta, cubed chicken, chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, feta, and parsley. It’s a kaleidoscope of color and texture, and every bite promises protein, crunch, and brightness!
Step 4: Dress and Toss
Pour the vinaigrette over your salad and toss thoroughly until every nook and cranny is coated. The dressing pulls all the flavors together and makes it truly crave-worthy. Don’t forget to taste and adjust for salt and pepper—your salad should be zingy and balanced!
Step 5: Chill for Best Flavor
Pop your completed salad into the refrigerator for at least 30 minutes. This step lets all of those incredible flavors mingle, so every bite feels vibrant and cohesive. The Easy High-Protein Pasta Salad tastes even better after it’s had time to rest!
How to Serve Easy High-Protein Pasta Salad
Garnishes
A final flourish can make all the difference—sprinkle on a little extra fresh parsley, a handful of crumbled feta, or even some toasted pine nuts for an extra crunchy touch. A drizzle of good-quality olive oil just before serving takes it over the top!
Side Dishes
This salad is a meal on its own, but it also pairs beautifully with a slice of crusty whole grain bread or a simple cup of gazpacho. For picnics, serve it alongside sliced watermelon or grilled veggies for a true Mediterranean-inspired feast. Whatever you pair it with, Easy High-Protein Pasta Salad plays well with others.
Creative Ways to Present
Think outside the bowl! Scoop the salad into avocado halves or hollowed-out bell peppers for a fun and portable lunch. Pack individual portions in mason jars for picnics or work lunches, layering the dressing at the bottom and shaking it up just before eating. However you present it, this pasta salad always looks vibrant and inviting.
Make Ahead and Storage
Storing Leftovers
Leftover Easy High-Protein Pasta Salad should be stored in an airtight container in the refrigerator. It keeps its freshness and flavor for up to three days, making it an ideal make-ahead meal for busy weekdays or meal prep routines.
Freezing
While you can technically freeze this salad, it’s best enjoyed fresh from the fridge. The veggies and feta tend to lose their crispness and texture once thawed, though the chicken and pasta would hold up if you absolutely must freeze it.
Reheating
This is one salad you want to serve chilled or at room temperature—no reheating necessary! If the dressing thickens after refrigeration, simply let the salad sit out for a few minutes and give it a gentle toss before enjoying.
FAQs
Can I make Easy High-Protein Pasta Salad vegetarian?
Absolutely! Swap out the chicken for extra chickpeas or use another favorite bean, and you’ll still get that delicious protein boost without any meat.
What kind of pasta works best?
Both whole wheat and protein pasta (such as those made with lentils or chickpeas) work beautifully here. Just make sure it’s sturdy enough to hold up with all the mix-ins and dressing.
Can I use a different cheese instead of feta?
Definitely! Try goat cheese for extra creaminess, or even sharp cheddar for a totally new flavor profile. Just pick a cheese that crumbles well and adds a bit of punch.
How do I meal prep this Easy High-Protein Pasta Salad?
It’s fantastic for meal prep! Store it in single-serving containers for grab-and-go lunches—just give each serving a quick toss before eating to redistribute the dressing.
What are some fun additions to change up the flavors?
Add in kalamata olives, artichoke hearts, or sun-dried tomatoes for a briny or tangy twist. Roasted veggies or even a sprinkle of toasted seeds can make it even heartier and add new flavors to the classic base.
Final Thoughts
If you’re looking for a dish that’s as easy to make as it is to love, the Easy High-Protein Pasta Salad is your answer! With bold Mediterranean flavor, plenty of satisfying protein, and loads of vibrant veggies, it’s the sort of recipe you’ll want to come back to again and again. Give it a try and see how simple, flavorful, and downright joyful healthy eating can be!
Print
Easy High-Protein Pasta Salad Recipe
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Total Time: 30 minutes
- Yield: 6 servings
- Category: Salad
- Method: No-Cook (after pasta is boiled)
- Cuisine: Mediterranean-Inspired
- Diet: Non-Vegetarian
Description
This Easy High-Protein Pasta Salad is a nutritious and flavorful dish perfect for a quick meal or meal prep. Packed with protein from chicken, chickpeas, and feta cheese, it’s a satisfying and delicious option for lunch or dinner.
Ingredients
Pasta Salad:
- 8 ounces whole wheat pasta or protein pasta
- 2 cups cooked chicken breast (cubed)
- 1 cup chickpeas (drained and rinsed)
- 1 cup cherry tomatoes (halved)
- 1 cup cucumber (diced)
- 1/2 cup red bell pepper (chopped)
- 1/4 cup red onion (finely chopped)
- 1/2 cup feta cheese (crumbled)
- 1/4 cup fresh parsley (chopped)
- 1/3 cup olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and black 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 Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, oregano, garlic powder, salt, and black pepper.
- Combine Ingredients: In a large mixing bowl, combine the cooled pasta, chicken, chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, feta cheese, and parsley.
- Toss with Dressing: Pour the dressing over the salad and toss until everything is well coated.
- Chill and Serve: Chill in the refrigerator for at least 30 minutes before serving for best flavor.
Notes
- Substitute tuna or hard-boiled eggs for chicken if desired.
- For a vegetarian version, skip the chicken and add more beans.
- This salad keeps well in the fridge for up to 3 days.
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 370
- Sugar: 4g
- Sodium: 350mg
- Fat: 15g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 6g
- Protein: 27g
- Cholesterol: 55mg
