I’m excited to share this high protein pasta salad recipe that hits all the right notes! It’s creamy and savory, with just the right amount of zesty flavor. Sometimes, finding a filling meal that’s healthy can be tough, especially when you’re juggling dietary needs.
This recipe solves bland lunches, time crunches, and protein shortfalls by delivering a quick, easy pasta salad that stays filling and portable.
As someone who watches what I eat, I often struggle to find meals that pack enough protein without being boring. This salad is a lifesaver! It’s easy to whip up in just 20 minutes, making it perfect for busy weeknights or meal prep for the week ahead.
What makes this high protein pasta salad special is how it stays fresh in the fridge for several days. You won’t have to worry about it getting mushy or bland. With over 40 grams of protein per serving, it really delivers on nutrition while being easy to customize to meet your goals.
If you love a tasty treat, you might also enjoy this Brown Butter Cupcakes. They’re a sweet reward after a healthy meal!
Table of contents
Why You Will Love This Recipe
- Flavorful and Satisfying : This salad’s creamy and tangy taste makes high protein meals anything but boring. You’ll actually look forward to eating it.
- Convenient Meal Prep : It mixes up easily and stays fresh in the fridge for days, making it a hassle-free option for on-the-go lunches.
- Versatile and Customizable : You can tweak the ingredients to fit your nutrition goals or to add your favorite flavors, keeping things exciting.
- Great Texture : With a mix of crispy veggies, creamy dressing, and hearty pasta, this salad has a wonderful variety of textures that makes every bite enjoyable.
High Protein Pasta Salad Recipe
- Prep Time: 20 minutes
- Cool Time: 0 minutes
- Cook Time: 0 minutes
- Total Time: 20 minutes
- Yield: 6 servings 1x
- Category: salad
- Method: no-cook
- Cuisine: American
- Diet: gluten free
Description
A refreshing and protein-packed pasta salad that requires no cooking, perfect for a quick and healthy meal.
Ingredients
Scale
- 8 oz (227 g) cooked pasta, cooled
- 6 oz (170 g) grilled chicken, sliced
- 1/2 red onion, diced
- 1 cup (150 g) cherry tomatoes, sliced
- 1 cup (67 g) shredded kale
- 2 Persian cucumbers, sliced
- 1 red pepper, diced
- 3 oz (85 g) feta cheese, crumbled
- 1 cup (225 g) cottage cheese
- 1 cup (245 g) plain Greek yogurt
- 21/2 teaspoons garlic powder
- 2 tablespoons fresh dill, chopped
- 11/2 teaspoon salt
- 1/41/2 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Cook & Cool Pasta: Start by cooking the pasta until it is al dente, then rinse it under cold water. This stops the cooking process and helps the pasta stay firm. Letting it cool is key because it prevents the dressing from getting too thin later. Do not skip the rinsing, or the pasta might stick together.
- Massage & Prepare Kale: Take a few leaves of kale and massage them with olive oil or lemon juice until they feel softer. This step makes the kale more enjoyable and helps it blend nicely with the other ingredients. Do not skip this; otherwise, the kale can end up a bit tough.
- Mix Veggies & Pasta: Combine the cooled pasta with your chopped veggies of choice. You want this mix to have vibrant colors and crunch. Mixing while the pasta is still cool keeps everything crisp. Be careful not to overmix, or you might break the veggies apart.
- Add Sauce & Toss: Pour in the dressing and give everything a gentle toss. It should coat the pasta and veggies evenly, looking shiny. This is where flavor builds up, so do not skimp on the sauce. Avoid dressing too early; letting the pasta sit too long can dry it out.
- Store & Serve: Spoon the salad into an airtight container and let it chill a bit in the fridge. The flavors meld together nicely, and the salad tastes even better after some time. Remember to keep some dressing aside for serving to revive the salad if needed.
Notes
- Storage Tips: Store leftovers in an airtight container in the fridge for up to 2 days for best freshness. This pasta salad does not freeze well due to the dressing and veggies.
- Expert Tips: If the dressing appears too thin after mixing with pasta, letting the pasta cool for a bit before you dress it helps keep everything together. When kale feels tough after preparation, massaging it with a little olive oil or lemon juice softens it nicely. To prevent the pasta from drying out, keep a bit of dressing aside to add right before serving.
- Reheating Instructions: This salad is best served cold. If necessary, toss the salad again and add reserved dressing before serving.
- Serving Suggestions: Pair this salad with lemon pepper salmon for a complete meal. Serve alongside grilled vegetables for a colorful side. Accompany with a light vinaigrette for extra tang.
- Recipe Variations: You can substitute grilled chicken with rotisserie chicken, turkey, tuna, or hard boiled eggs. For the kale, try spinach, arugula, or shredded lettuce. If you are not a feta fan, goat cheese, shredded parmesan, or cubes of cheddar can be alternatives.
- Ingredient Notes: Choose pasta shapes that you prefer, including chickpea or lentil-based pasta for extra protein. For blended flavors, experiment with different herbs in the dressing.
Nutrition
- Serving Size: 1 serving
- Calories: 424
- Sugar: 0g
- Sodium: 0mg
- Fat: 15g
- Saturated Fat: 0g
- Unsaturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 0g
- Protein: 40g
- Cholesterol: 0mg
Ingredient Notes
- Cooked pasta: Grab your favorite shape; it’s the base of the salad. Just be sure to cool it well, so everything mixes nicely.
- Grilled chicken: Sliced up, it adds protein and keeps things hearty. You could totally swap it out for rotisserie chicken for an easy win!
- Red onion: Diced finely, it brings a nice crunch and bite. If it’s too strong for you, try green onions instead for a milder flavor.
- Cherry tomatoes: Sliced, they give a burst of juiciness and color. You can use regular tomatoes, but the cherry ones are just so much sweeter!
- Shredded kale: This adds some great texture and nutrients. Don’t forget to massage it with olive oil a bit; it makes a big difference!
- Persian cucumbers: They’re crunchy and refreshing. You could swap them with regular cucumbers, just make sure to remove the seeds for less wateriness.
- Red pepper: Diced up, it adds a sweet crunch. If red isn’t your thing, yellow or orange peppers work just as well for a pretty dish!
- Feta cheese: Crumbled on top, it adds a tangy kick. If you’re not a feta fan, goat cheese can be a great alternative too!
- Cottage cheese: This adds creaminess and protein galore! If that’s not your style, you could try ricotta for a smoother texture.
- Plain Greek yogurt: This is key for that creamy dressing. You can replace it with sour cream if you want a different tang!
- Garlic powder: You’ll want this for a nice kick. Fresh garlic can work too, just make sure it’s finely minced to not overpower the salad!
- Fresh dill: Chopped up, it brings in a bright, herby note. If you can’t find fresh, dried dill can be a substitute, just use less!
- Black pepper: It adds some heat and zest. If you’re sensitive to spice, you can leave it out, but a little makes everything better!
- Olive oil: This gives richness and ties everything together. You could use avocado oil too if you’re in the mood for a change!
- Cooked pasta: Grab your favorite shape; it’s the base of the salad. Just be sure to cool it well, so everything mixes nicely.
- Grilled chicken: Sliced up, it adds protein and keeps things hearty. You could totally swap it out for rotisserie chicken for an easy win!
- Red onion: Diced finely, it brings a nice crunch and bite. If it’s too strong for you, try green onions instead for a milder flavor.
- Cherry tomatoes: Sliced, they give a burst of juiciness and color. You can use regular tomatoes, but the cherry ones are just so much sweeter!
- Shredded kale: This adds some great texture and nutrients. Don’t forget to massage it with olive oil a bit; it makes a big difference!
- Persian cucumbers: They’re crunchy and refreshing. You could swap them with regular cucumbers, just make sure to remove the seeds for less wateriness.
- Red pepper: Diced up, it adds a sweet crunch. If red isn’t your thing, yellow or orange peppers work just as well for a pretty dish!
- Feta cheese: Crumbled on top, it adds a tangy kick. If you’re not a feta fan, goat cheese can be a great alternative too!
- Cottage cheese: This adds creaminess and protein galore! If that’s not your style, you could try ricotta for a smoother texture.
- Plain Greek yogurt: This is key for that creamy dressing. You can replace it with sour cream if you want a different tang!
- Garlic powder: You’ll want this for a nice kick. Fresh garlic can work too, just make sure it’s finely minced to not overpower the salad!
- Fresh dill: Chopped up, it brings in a bright, herby note. If you can’t find fresh, dried dill can be a substitute, just use less!
- Black pepper: It adds some heat and zest. If you’re sensitive to spice, you can leave it out, but a little makes everything better!
- Olive oil: This gives richness and ties everything together. You could use avocado oil too if you’re in the mood for a change!
Recipe Tips
- If the dressing appears too thin after mixing with pasta, letting the pasta cool for a bit before you dress it really helps keep everything together.
- When kale feels tough after preparation, massaging it with a little olive oil or lemon juice softens it nicely, making it much more enjoyable.
- For preventing the pasta from becoming dry, keeping a bit of dressing aside to add right before serving keeps your salad fresh and vibrant.
- If cooking the pasta ahead of time, make sure to cool it completely to help maintain the consistency of the dressing when mixed.
- When preparing for leftovers, storing in an airtight container in the fridge is best to keep the salad fresh for a couple of days.
Serving Suggestions
Pair high protein pasta salad with lemon pepper salmon for a complete meal. Serve alongside grilled vegetables for a colorful side.
This pasta salad works well in meal prep or as a healthy lunch option. Use it at a picnic, potluck, or post-workout meal.
Recipe variations
- You can use quinoa or farro instead of pasta if you want a different grain base in your high protein pasta salad.
- Add 2 teaspoons of smoked paprika or 1 tablespoon of lemon juice for an extra layer of flavor in the dressing.
- Either add ½ cup of chopped bell peppers or swap in ½ cup of sun-dried tomatoes for a twist on the vegetable profile.
- If you need to scale the recipe, use 16 oz of pasta and double the protein for a larger batch to serve up to 8 people.
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How to Store?
To keep your high protein pasta salad fresh, follow these storage tips:
Refrigeration: Store in an airtight container in the fridge for up to 2 days. This retains freshness and flavor.
Freezing: This salad does not freeze well due to the dressing and veggies. Best enjoyed immediately.
Thawing: If frozen, allow it to thaw in the refrigerator. Serve fresh after thawing, as quality may change.
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