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Ultimate High-Protein Pasta Salad

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A quick, filling, and healthy pasta salad packed with protein, colorful veggies, and a tangy lemon-herb dressing. Perfect for meal prep, lunches, or casual gatherings.

Ingredients

Scale
  • 8 ounces whole wheat rotini or high-protein pasta (e.g., Barilla Protein+)
  • 1 cup cooked, diced grilled chicken breast (about 150 grams) or 1 can chickpeas, drained and rinsed for vegetarian option
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/2 red bell pepper, diced
  • 1/4 cup red onion, finely chopped (soak briefly in cold water to mellow)
  • 1/2 cup frozen peas, thawed
  • 1/3 cup crumbled feta cheese (optional)
  • 2 tablespoons chopped fresh parsley or basil
  • 1/4 cup plain Greek yogurt
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice (about one lemon)
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, minced
  • Salt and freshly ground black pepper, to taste
  • Optional pinch of red pepper flakes

Instructions

  1. Bring a large pot of salted water to a boil. Add 8 ounces of whole wheat rotini and cook according to package instructions, about 8-10 minutes, until al dente. Stir occasionally to prevent sticking. Drain in a colander and rinse under cold water to stop cooking and cool the pasta. Set aside.
  2. In a medium bowl, combine 1/4 cup plain Greek yogurt, 2 tablespoons olive oil, 2 tablespoons fresh lemon juice, 1 teaspoon Dijon mustard, and 1 minced garlic clove. Whisk until smooth and creamy. Season with salt, black pepper, and a pinch of red pepper flakes if using. Taste and adjust seasoning if needed.
  3. While pasta cooks, halve 1 cup cherry tomatoes, dice 1 medium cucumber and 1/2 red bell pepper, finely chop 1/4 cup red onion (soak briefly if desired), and thaw 1/2 cup frozen peas. Dice 1 cup cooked grilled chicken breast into bite-sized pieces or prepare chickpeas if using.
  4. In a large bowl, combine the cooled pasta, veggies, protein, and 1/3 cup crumbled feta cheese. Add 2 tablespoons chopped fresh herbs (parsley or basil). Pour the dressing over everything and gently toss to coat all ingredients evenly.
  5. Cover and refrigerate the salad for at least 30 minutes before serving to let flavors meld. Serve chilled or at room temperature.

Notes

Rinse pasta under cold water after cooking to stop cooking and prevent clumping. Use whole wheat or protein-enriched pasta for added fiber and fullness. If dressing is too thick, thin with a teaspoon of water or olive oil. Let grilled chicken cool before mixing to avoid wilting veggies. Salad tastes better after resting at least 30 minutes. Store leftovers in airtight container up to 3 days.

Nutrition

Keywords: high-protein pasta salad, healthy pasta salad, meal prep salad, grilled chicken pasta salad, vegetarian pasta salad, whole wheat pasta salad

Find it online: https://pokirecipes.com/ultimate-high-protein-pasta-salad-easy-healthy-meal-recipe-ideas/