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High-Protein Pasta Salad Recipe
John

Easy High-Protein Pasta Salad

A creamy, tangy, and satisfying pasta salad loaded with lean and plant proteins, crisp vegetables, and an herby Greek yogurt dressing-perfect for meal prep or picnics.
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Prep Time 20 minutes
Cook Time 10 minutes
Chill Time 20 minutes
Total Time 30 minutes
Servings: 6 bowls
Course: Main Course
Cuisine: American
Calories: 520
Ingredients Method Notes

Ingredients
  

Pasta & Proteins
  • 12 oz short pasta (rotini or penne) cooked al dente and cooled
  • 2 cups cooked chicken breast cubed or shredded
  • 1 can (15 oz) chickpeas drained and rinsed
  • 1 cup edamame, shelled thawed
Vegetables & Add-ins
  • 1.5 cups cherry tomatoes halved
  • 1 cup cucumber diced
  • 0.5 cup red onion thinly sliced
  • 0.5 cup kalamata olives pitted, chopped (optional)
  • 0.5 cup feta crumbled (optional)
Herby Yogurt Dressing
  • 1 cup plain Greek yogurt 2% or whole milk
  • 3 tbsp extra-virgin olive oil
  • 1 lemon zest and 3 tbsp juice
  • 2 tsp Dijon mustard
  • 1 tsp honey
  • 2 cloves garlic finely minced
  • 0.5 tsp kosher salt plus more to taste
  • 0.25 tsp black pepper freshly ground
  • 0.25 tsp red pepper flakes optional heat
  • 0.5 cup fresh herbs chopped parsley and dill

Method
 

  1. Boil pasta in well-salted water until al dente (about 8–10 minutes). Drain, spread on a sheet pan, and toss with 1 tsp olive oil to cool without sticking.
  2. In a large bowl, whisk yogurt, olive oil, lemon zest and juice, Dijon, honey, garlic, salt, pepper, and red pepper flakes until smooth.
  3. Fold in chicken, chickpeas, and edamame to coat with dressing.
  4. Add tomatoes, cucumber, and red onion; toss gently.
  5. Add cooled pasta and herbs; toss until evenly dressed. Adjust salt, pepper, and lemon to taste.
  6. Optional: Add olives and feta. Chill 20 minutes before serving for best texture.

Notes

If the salad thickens after chilling, stir in 1–2 tbsp cold water to loosen. For a dairy-free version, use a thick plant yogurt and an extra drizzle of olive oil.