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High Protein Pasta Salad Recipe

I combined chickpeas, edamame, and whole-grain pasta into a Protein Pasta Salad that sneaks extra protein into weeknight meals without any fuss.

A photo of High Protein Pasta Salad Recipe

I can’t stop testing versions of this High Protein Pasta Salad Meal Prep idea, and the best one actually surprised me. I toss chickpea or lentil pasta with pops of cherry tomatoes, and that contrast is weirdly addictive.

It looks like a simple side but eats like a full lunch, textural, bright and oddly satisfying. I once made a batch after a 14 hour day and it kept me going without the heavy sluggish feeling, so yeah it’s practical too.

I mess up ratios sometimes, leave things a bit rustic, and more often than not those little mistakes turn out to be the best parts.

Ingredients

Ingredients photo for High Protein Pasta Salad Recipe

  • Packed with protein and fiber, keeps you full longer, swaps for regular pasta.
  • Lean animal protein, repairs muscle, tuna adds omega 3s and savory flavor.
  • Young soybeans, great plant protein source, lots of fiber and minerals.
  • Starchy beans with fiber and protein, give creamy texture and nutty taste.
  • Salty crumbly cheese, adds tang and creaminess, gives calcium and protein.
  • Sweet/tart bursts, add vitamin C and freshness, brighten every bite.
  • Dark leafy greens, give iron vitamin K and a peppery fresh pop.
  • Heart healthy fat, helps absorb nutrients, smooth dressing base and richness.
  • Lemon, yogurt, mustard bring bright acid, creaminess and tang to dressings.

Ingredient Quantities

  • 12 oz high protein pasta such as chickpea or lentil pasta
  • 2 cups cooked shredded chicken breast or 1 15 oz can tuna packed in water, drained
  • 1 cup shelled edamame, cooked
  • 1 cup canned chickpeas 15 oz, drained and rinsed
  • 3/4 cup crumbled feta cheese
  • 1 cup cherry tomatoes
  • 1 medium cucumber, chopped
  • 1 red bell pepper, diced
  • 1 small red onion, thinly sliced
  • 2 cups baby spinach or arugula, packed
  • 1/4 cup chopped fresh parsley
  • 1/4 cup toasted slivered almonds or pine nuts
  • 1/3 cup extra virgin olive oil
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons plain Greek yogurt
  • 1 tablespoon Dijon mustard
  • 1 tablespoon red wine vinegar
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • Salt and black pepper to taste

How to Make this

1. Bring a large pot of salted water to a boil, add 12 oz high protein pasta and cook to al dente according to package directions, reserve 2 tablespoons pasta water, drain and rinse under cold water so it cools fast, toss with a little olive oil so it doesn’t stick and set aside.

2. If using chicken, shred about 2 cups cooked chicken breast; if using tuna, drain one 15 oz can and flake it with a fork. Use either chicken or tuna, not both unless you really want extra protein.

3. Cook 1 cup shelled edamame if frozen or heat briefly if fresh, drain. Drain and rinse 1 cup canned chickpeas and pat dry. Thinly slice 1 small red onion, halve 1 cup cherry tomatoes, chop 1 medium cucumber, dice 1 red bell pepper.

4. Toast 1/4 cup slivered almonds or pine nuts in a dry skillet over medium heat until fragrant and lightly golden, about 3 to 4 minutes, stirring so they dont burn. Transfer to a plate to cool.

5. Whisk together the dressing in a jar or bowl: 1/3 cup extra virgin olive oil, 3 tablespoons fresh lemon juice, 2 tablespoons plain Greek yogurt, 1 tablespoon Dijon mustard, 1 tablespoon red wine vinegar, 1 teaspoon garlic powder, 1 teaspoon dried oregano, salt and black pepper to taste. If it seems too thick add a splash of the reserved pasta water to loosen it.

6. In a very large bowl combine the cooled pasta, shredded chicken or flaked tuna, edamame, chickpeas, cherry tomatoes, cucumber, red bell pepper and red onion.

7. Add 2 cups packed baby spinach or arugula, 1/4 cup chopped fresh parsley and 3/4 cup crumbled feta cheese to the bowl.

8. Pour the dressing over the salad and toss gently but thoroughly so everything gets coated, then sprinkle the toasted nuts on top. Taste and adjust salt, pepper or lemon if needed.

9. Let the salad chill in the fridge at least 20 to 30 minutes so flavors meld, or serve right away at room temp. Garnish with extra parsley or feta if you want.

Equipment Needed

1. Large pot for boiling the pasta
2. Colander or fine mesh strainer to drain and rinse
3. Large mixing bowl for tossing everything together
4. Cutting board and chef’s knife for the veggies and herbs
5. Skillet for toasting the slivered almonds or pine nuts
6. Measuring cups and spoons for the dressing and ingredients
7. Jar or small bowl plus a whisk or fork to mix the dressing
8. Salad servers or tongs and a spoon or spatula for tossing
9. Can opener (if you’re using canned tuna or chickpeas)

FAQ

Yes. Make it up to 24 hours ahead for best texture. Store dressing separately and toss just before serving if you can. Once dressed it will keep in an airtight container in the fridge 3 to 4 days. Add the nuts and greens right before serving so they stay crisp.

Totally. Use 2 cups shredded cooked chicken or a 15 oz can tuna like the recipe lists. For vegetarian boost edamame and chickpeas, or add cubed, pan-seared tofu or tempeh. For vegan, use dairy free yogurt and vegan feta or omit the cheese. Protein will change depending on what you choose.

Cook the pasta al dente, rinse under cold water to stop the cooking, and toss with a little olive oil so it wont stick. Wait until the pasta is fully cool before adding the dressing heavy on the oil can make it looser but it helps keep texture.

It can be if you use chickpea or lentil pasta that is labeled gluten free. Check labels for cross contamination if you have celiac. All other ingredients here are naturally gluten free.

Rough estimate for 6 servings: expect roughly 20-35 g protein per serving and about 300-450 calories, depending on whether you use chicken or tuna and how much oil or nuts you add. Use a nutrition calculator for a precise number based on your brands.

Put the oil, lemon, yogurt, mustard, vinegar and seasonings in a jar and shake hard to emulsify. If you want lighter, use more lemon and yogurt and cut the oil. Add feta and herbs last so they stay bright. If the salad seems dry next day, add a splash more lemon and a drizzle of olive oil and toss.

High Protein Pasta Salad Recipe Substitutions and Variations

  • High protein pasta (12 oz): whole wheat pasta for a similar chew but less protein, brown rice pasta if you need gluten free, or 100% buckwheat soba for a nutty taste and extra protein — cooks faster sometimes
  • Cooked shredded chicken breast or canned tuna: extra firm tofu, crumbled and pan-seared for a veg option, canned salmon (drained and flaked) for more omega 3s, or leftover rotisserie chicken if you’re in a rush
  • Crumbled feta cheese (3/4 cup): soft goat cheese for a tangy creamier bite, ricotta salata or grated Parmesan if you want less tang and more salt, or reduced fat cottage cheese for lower calories
  • Toasted slivered almonds or pine nuts (1/4 cup): pumpkin seeds or sunflower seeds as nut free swaps, chopped walnuts for a richer earthy note, or lightly toasted sesame seeds for a subtle crunch

Pro Tips

– Cook the pasta just to al dente and rinse it cold so it stops cooking, then toss with a little oil so it doesn’t clump. Keep 1 or 2 tablespoons of the pasta cooking water, it’ll save a too-thick dressing and help everything coat evenly.

– Make the dressing in a jar and shake it hard, or whisk vigorously so the yogurt and oil really come together. If the dressing tastes flat add a little more lemon, or a tiny pinch of sugar, not more salt at first.

– Toast the nuts slow and watch them, they go from perfect to burnt in like 30 seconds. Fold most of them in but save a small handful to sprinkle on top right before serving so you get crunch.

– If you’re prepping ahead keep the greens and nuts separate from the dressed salad and only toss them in right before serving. Also taste the protein (canned tuna or rotisserie chicken) for salt before seasoning the whole bowl, canned stuff is often salty already.

High Protein Pasta Salad Recipe

High Protein Pasta Salad Recipe

Recipe by Francis Mead

0.0 from 0 votes

I combined chickpeas, edamame, and whole-grain pasta into a Protein Pasta Salad that sneaks extra protein into weeknight meals without any fuss.

Servings

6

servings

Calories

597

kcal

Equipment: 1. Large pot for boiling the pasta
2. Colander or fine mesh strainer to drain and rinse
3. Large mixing bowl for tossing everything together
4. Cutting board and chef’s knife for the veggies and herbs
5. Skillet for toasting the slivered almonds or pine nuts
6. Measuring cups and spoons for the dressing and ingredients
7. Jar or small bowl plus a whisk or fork to mix the dressing
8. Salad servers or tongs and a spoon or spatula for tossing
9. Can opener (if you’re using canned tuna or chickpeas)

Ingredients

  • 12 oz high protein pasta such as chickpea or lentil pasta

  • 2 cups cooked shredded chicken breast or 1 15 oz can tuna packed in water, drained

  • 1 cup shelled edamame, cooked

  • 1 cup canned chickpeas 15 oz, drained and rinsed

  • 3/4 cup crumbled feta cheese

  • 1 cup cherry tomatoes

  • 1 medium cucumber, chopped

  • 1 red bell pepper, diced

  • 1 small red onion, thinly sliced

  • 2 cups baby spinach or arugula, packed

  • 1/4 cup chopped fresh parsley

  • 1/4 cup toasted slivered almonds or pine nuts

  • 1/3 cup extra virgin olive oil

  • 3 tablespoons fresh lemon juice

  • 2 tablespoons plain Greek yogurt

  • 1 tablespoon Dijon mustard

  • 1 tablespoon red wine vinegar

  • 1 teaspoon garlic powder

  • 1 teaspoon dried oregano

  • Salt and black pepper to taste

Directions

  • Bring a large pot of salted water to a boil, add 12 oz high protein pasta and cook to al dente according to package directions, reserve 2 tablespoons pasta water, drain and rinse under cold water so it cools fast, toss with a little olive oil so it doesn't stick and set aside.
  • If using chicken, shred about 2 cups cooked chicken breast; if using tuna, drain one 15 oz can and flake it with a fork. Use either chicken or tuna, not both unless you really want extra protein.
  • Cook 1 cup shelled edamame if frozen or heat briefly if fresh, drain. Drain and rinse 1 cup canned chickpeas and pat dry. Thinly slice 1 small red onion, halve 1 cup cherry tomatoes, chop 1 medium cucumber, dice 1 red bell pepper.
  • Toast 1/4 cup slivered almonds or pine nuts in a dry skillet over medium heat until fragrant and lightly golden, about 3 to 4 minutes, stirring so they dont burn. Transfer to a plate to cool.
  • Whisk together the dressing in a jar or bowl: 1/3 cup extra virgin olive oil, 3 tablespoons fresh lemon juice, 2 tablespoons plain Greek yogurt, 1 tablespoon Dijon mustard, 1 tablespoon red wine vinegar, 1 teaspoon garlic powder, 1 teaspoon dried oregano, salt and black pepper to taste. If it seems too thick add a splash of the reserved pasta water to loosen it.
  • In a very large bowl combine the cooled pasta, shredded chicken or flaked tuna, edamame, chickpeas, cherry tomatoes, cucumber, red bell pepper and red onion.
  • Add 2 cups packed baby spinach or arugula, 1/4 cup chopped fresh parsley and 3/4 cup crumbled feta cheese to the bowl.
  • Pour the dressing over the salad and toss gently but thoroughly so everything gets coated, then sprinkle the toasted nuts on top. Taste and adjust salt, pepper or lemon if needed.
  • Let the salad chill in the fridge at least 20 to 30 minutes so flavors meld, or serve right away at room temp. Garnish with extra parsley or feta if you want.

Notes

  • Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.

Nutrition Facts

  • Serving Size: 421g
  • Total number of serves: 6
  • Calories: 597kcal
  • Fat: 27g
  • Saturated Fat: 5.3g
  • Trans Fat: 0g
  • Polyunsaturated: 2.5g
  • Monounsaturated: 10g
  • Cholesterol: 56mg
  • Sodium: 350mg
  • Potassium: 583mg
  • Carbohydrates: 51.5g
  • Fiber: 13.3g
  • Sugar: 5g
  • Protein: 38.1g
  • Vitamin A: 1500IU
  • Vitamin C: 50mg
  • Calcium: 117mg
  • Iron: 2.3mg

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