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High-Protein Pasta Salad

High-Protein Pasta Salad: Your Ultimate Healthy Meal Prep

This High-Protein Pasta Salad is a nutritious and filling dish perfect for meal prep, featuring lean chicken, chickpeas, fresh vegetables, and a zesty dressing.
Prep Time 15 minutes
Cook Time 10 minutes
Chill Time 30 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Salads
Cuisine: Healthy
Calories: 450

Ingredients
  

For the Salad
  • 8 ounces Whole Wheat or Protein-Enriched Pasta
  • 1 cup Diced Grilled Chicken Breast Can substitute with tofu for vegetarian option
  • 1 can Chickpeas Drained
  • 1 cup Thawed Edamame or Green Peas Frozen varieties can be used
  • 1 cup Cherry Tomatoes Halved
  • 1 medium Cucumber Diced or use zucchini as an alternative
  • 1 small Red Onion Thinly sliced
  • 1/2 cup Feta Cheese Optional
  • 1/4 cup Sunflower or Pumpkin Seeds Can swap for favorite nuts
For the Dressing
  • 1/4 cup Olive Oil Can substitute with avocado oil
  • 2 tablespoons Fresh Lemon Juice Can substitute with lime juice
  • 1/4 cup Greek Yogurt Optional, can use dairy-free yogurt for vegan option
  • 1 tablespoon Dijon Mustard Can use yellow mustard as alternative
  • 1 teaspoon Garlic Powder
  • to taste Salt
  • to taste Black Pepper

Equipment

  • large pot
  • Mixing bowls
  • whisk
  • Airtight Container

Method
 

Cooking Instructions
  1. Boil a large pot of salted water. Add pasta and cook according to package directions until al dente, usually about 8-10 minutes. Drain and rinse under cold water.
  2. In a mixing bowl, whisk together olive oil, lemon juice, Greek yogurt, Dijon mustard, garlic powder, salt, and black pepper until creamy.
  3. In a large bowl, combine cooled pasta with diced chicken, drained chickpeas, thawed edamame, cherry tomatoes, cucumber, red onion, and feta cheese if using.
  4. Pour the dressing over the pasta salad and toss gently until evenly coated.
  5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
  6. Before serving, toss the salad gently again and adjust seasoning if necessary. Garnish with fresh herbs if desired.

Nutrition

Serving: 1servingCalories: 450kcalCarbohydrates: 45gProtein: 30gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 10gSugar: 6gVitamin A: 15IUVitamin C: 30mgCalcium: 10mgIron: 20mg

Notes

This salad is versatile; feel free to swap ingredients based on what you have on hand.

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