Why You’ll Love This Recipe
This pasta salad is a nutritious twist on a classic favorite. It’s packed with lean protein, full of texture and flavor, and ideal for busy days when you need a grab-and-go meal. It’s easy to make in large batches, highly customizable, and holds up well in the fridge—making it perfect for meal prep or weekday lunches.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Cooked chicken breast (grilled, baked, or rotisserie), shredded or chopped
- High-protein pasta (such as lentil, chickpea, or whole wheat pasta)
- Cherry tomatoes, halved
- Cucumber, diced
- Bell pepper, chopped
- Red onion, finely diced
- Baby spinach or arugula
- Feta cheese or mozzarella pearls (optional)
- Olive oil
- Lemon juice or red wine vinegar
- Dijon mustard
- Garlic, minced
- Salt and pepper
- Optional: fresh herbs like parsley, dill, or basil
Directions
- Cook the high-protein pasta according to package instructions. Drain and rinse under cold water to stop the cooking process.
- In a small bowl, whisk together olive oil, lemon juice or vinegar, Dijon mustard, garlic, salt, and pepper to make the dressing.
- In a large mixing bowl, combine the cooked pasta, chopped chicken, cherry tomatoes, cucumber, bell pepper, red onion, and greens.
- Pour the dressing over the salad and toss gently until everything is evenly coated.
- Stir in feta cheese or mozzarella pearls if using.
- Taste and adjust seasoning as needed.
- Chill in the refrigerator for at least 30 minutes before serving for best flavor.
Servings and timing
This recipe makes 4–6 servings.
Prep time: 15 minutes
Cook time: 10 minutes (for pasta)
Total time: 25 minutes (plus chill time)
Variations
- Spicy version: Add diced jalapeños or a dash of hot sauce to the dressing.
- Creamy option: Use a light Greek yogurt-based dressing instead of vinaigrette.
- Add more protein: Mix in boiled eggs, chickpeas, or edamame.
- Mediterranean twist: Add olives, sun-dried tomatoes, and fresh oregano.
- Dairy-free: Omit cheese or use a dairy-free alternative.
Storage/Reheating
Store the pasta salad in an airtight container in the refrigerator for up to 4 days.
Serve cold or at room temperature. If it dries out a bit, stir in a splash of olive oil or lemon juice before serving.
This dish is not recommended for freezing due to texture changes in the pasta and vegetables.
FAQs
What makes this pasta salad high in protein?
The combination of lean chicken and protein-enriched pasta adds a high dose of protein to each serving.
Can I use regular pasta instead?
Yes, you can, but the protein content will be lower. For a protein boost, pair regular pasta with extra chicken or chickpeas.
Is this good for meal prep?
Absolutely. It holds up well in the fridge and makes a great grab-and-go lunch or post-workout meal.
Can I make it vegetarian?
Yes, just omit the chicken and add beans, tofu, or extra veggies for protein.
What kind of chicken works best?
Grilled or baked chicken breast works best. Rotisserie chicken is a great shortcut.
How do I keep the pasta salad from drying out?
Keep it refrigerated and store it in an airtight container. Stir in extra dressing or olive oil if needed before serving.
Is this dish gluten-free?
Yes, if you use certified gluten-free pasta and check your dressing ingredients.
Can I use store-bought dressing?
Yes, a light Italian or balsamic vinaigrette works well if you’re short on time.
Can I serve this warm?
It’s best served cold or at room temperature, but you can warm it slightly if you prefer.
What sides go well with this?
It pairs nicely with fruit salad, whole grain crackers, or roasted vegetables.
Conclusion
High Protein Pasta Salad with Chicken is a flavorful, nutrient-dense dish that’s easy to prepare and perfect for meals on the go. With lean protein, fiber-rich veggies, and a zesty homemade dressing, this salad is not only delicious but also keeps you feeling full and fueled. Whether you’re meal prepping or feeding a crowd, it’s a healthy go-to recipe you’ll want to make again and again.
PrintHigh Protein Pasta Salad with Chicken
High Protein Pasta Salad with Chicken is a nutritious and flavorful meal made with lean chicken, protein-packed pasta, and fresh vegetables tossed in a zesty homemade vinaigrette. Perfect for meal prep or quick lunches.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Yield: 4–6 servings
- Category: Salad
- Method: Mixing
- Cuisine: American
- Diet: Low Fat
Ingredients
- 2 cups cooked chicken breast, shredded or chopped
- 8 oz high-protein pasta (chickpea, lentil, or whole wheat)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, chopped
- 1/4 cup red onion, finely diced
- 2 cups baby spinach or arugula
- 1/2 cup feta cheese or mozzarella pearls (optional)
- 1/4 cup olive oil
- 2 tablespoons lemon juice or red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper, to taste
- Optional: 2 tablespoons chopped fresh parsley, dill, or basil
Instructions
- Cook the high-protein pasta according to package directions. Drain and rinse under cold water to stop cooking.
- In a small bowl, whisk together olive oil, lemon juice (or vinegar), Dijon mustard, minced garlic, salt, and pepper to make the dressing.
- In a large bowl, combine cooked pasta, chicken, cherry tomatoes, cucumber, bell pepper, red onion, and greens.
- Pour dressing over the mixture and toss gently to coat evenly.
- Stir in feta cheese or mozzarella pearls if using.
- Taste and adjust seasoning as needed.
- Chill in the refrigerator for at least 30 minutes before serving.
Notes
- Use rotisserie chicken for a quicker prep option.
- If pasta salad dries out, add a splash of olive oil or lemon juice before serving.
- Make it vegetarian by substituting chicken with chickpeas or tofu.
- This salad tastes even better the next day once the flavors meld.
Nutrition
- Serving Size: 1.5 cups
- Calories: 390
- Sugar: 4g
- Sodium: 420mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 60mg
