There’s something special about a recipe that checks every box: easy to make, full of color, bursting with flavor, and packed with nutrition. That’s exactly what you get with this high protein pasta salad. Whether you’re meal prepping for the week, planning a family picnic, or just want something light but satisfying after a long day, this recipe delivers all the balance you need—without skimping on taste.
This article dives into everything you need to know: why this salad is a weekly favorite in my home, how to make it step-by-step, smart substitutions, meal prep tips, and answers to the most common questions readers ask. Let’s get into it.
High Protein Pasta Salad
Table of Contents
The Story & Flavor Power of a High Protein Pasta Salad
Inspired by Summer, Loved Year-Round
This high protein pasta salad is more than just a bowl of ingredients—it’s a nostalgic nod to long summer afternoons, when my mom would toss together whatever fresh veggies we had on hand, drizzle them with a simple vinaigrette, and somehow make magic. I’ve taken that comforting idea and given it a modern twist with chickpea rotini, creamy fat-free feta, and fresh herbs that brighten every bite.
The first time I made it with Banza chickpea pasta, I knew it was a keeper. The pasta holds up without turning soggy, offers a massive protein boost, and pairs beautifully with crisp vegetables like cucumber, red pepper, and broccoli. I especially love using this when I need something that keeps me full and energized—whether it’s after school pickup, a walk in the park, or prepping for a busy week ahead.
This is the kind of dish that tastes even better the next day, making it ideal for meal prep. I’ve often paired it with light grilled proteins or just enjoyed it on its own. And if you love versatile recipes, be sure to check out the Creamy Pasta Salad or the vibrant Black Bean and Corn Pasta Salad for more ideas!
Why This Salad Is a Must-Try
Let’s talk about what makes this dish stand out:
- High protein and fiber from chickpea pasta and vegetables, keeping you satisfied for hours.
- Fresh and crunchy texture from cucumbers, tomatoes, and red bell pepper.
- Simple vinaigrette that ties everything together with olive oil, vinegar, and Dijon mustard.
- Meal prep-friendly—the flavors only deepen after chilling.
- Dairy optional—you can skip or swap the feta if needed.
You can also change it up! Toss in roasted chickpeas for crunch, swap the feta for goat cheese, or even add grilled chicken or tofu for extra bulk. It’s endlessly flexible.
And if you’re a fan of bright, tomato-forward flavors, the Caprese Pasta Salad is another amazing option to bookmark next.
Ingredients & Easy Prep for the Best High Protein Pasta Salad
What You’ll Need: Fresh, Colorful & Protein-Packed
Here’s the beauty of this high protein pasta salad: it’s made with simple, whole ingredients that deliver bold flavor and serious nutrition. The star of the show? Chickpea rotini, which offers over 20g of protein per serving and a pleasantly chewy texture that doesn’t fall apart in the fridge.
Ingredients:
- 8 oz. chickpea rotini (e.g. Banza)
- ½ red bell pepper, chopped (110g)
- ½ English cucumber, chopped (135g)
- 1½ cups broccoli florets, finely chopped (125g)
- 1 cup cherry tomatoes, halved (145g)
- ¼ cup red onion, chopped
- ¼ cup fresh parsley, chopped
- ¼ cup fresh basil, chopped
- 1.5 oz. fat-free feta cheese, crumbled
- 2.25 oz. can sliced black olives, drained
- Salt and pepper, to taste
Dressing:
- ¼ cup extra virgin olive oil
- 4 tbsp. red wine vinegar
- 1 tbsp. Dijon mustard
- 1 garlic clove, minced
- Salt and pepper, to taste
Try pairing this salad with something tangy and crisp like my Cucumber Tomato Salad or serve it alongside Zesty Italian Pasta Salad at your next gathering for a crowd-pleasing spread.
How to Make It: Step-by-Step Simplicity
- Cook the chickpea pasta until al dente, then rinse under cold water to stop the cooking.
- Chop all vegetables and herbs.
- Whisk the dressing ingredients until well combined.
- In a large bowl, toss the pasta, veggies, herbs, feta, and olives.
- Drizzle the dressing over and mix gently to coat everything.
- Chill in the fridge for at least 30 minutes before serving.
You can meal prep it alongside Mediterranean Chicken Pasta Salad for even more flavor-packed lunches.
Variations & Nutrition Boosts for High Protein Pasta Salad
Easy Add-Ins to Keep It Fresh Every Time
One of the things I love most about this high protein pasta salad is how flexible it is. Once you’ve got the base—chickpea pasta, chopped veggies, a zippy dressing—you can switch up the flavors in endless ways:
- Add grilled chicken, shrimp, or tofu
- Toss in roasted chickpeas or sunflower seeds
- Swap veggies based on season or what’s on hand
- Stir in a little hummus or Greek yogurt for a creamy twist
Just like I do in my Baked Broccoli Cheese Balls or Crockpot Chickpea Stew, adapting to what’s in your fridge makes it fun and practical.
Tips for Meal Prep & Storage
This salad holds up beautifully in the fridge, making it perfect for lunches and potlucks:
- Store it in an airtight container for 3–4 days
- Keep the dressing separate if prepping ahead
- Freshen leftovers with a drizzle of olive oil or squeeze of lemon
- For a warm version, microwave lightly before adding herbs
Pair it with the High Protein Cheesecake Fluff for a sweet, satisfying finish to your meal prep week.
Print
High Protein Pasta Salad: A Flavorful, Fresh, and Satisfying Meal
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A vibrant high protein pasta salad made with chickpea rotini, crisp vegetables, and a tangy dressing. Great for meal prep or fresh summer meals.
Ingredients
8 oz. Chickpea Rotini pasta (e.g. Banza)
1/2 red bell pepper, chopped
1/2 English cucumber, chopped
1.5 cups broccoli florets, finely chopped
1 cup cherry tomatoes, chopped
1/4 cup red onion, chopped
1/4 cup fresh parsley, chopped
1/4 cup fresh basil, chopped
1.5 oz. fat free feta cheese, crumbled
2.25 oz. can of sliced black olives, drained
Salt and pepper to taste
Dressing:
1/4 cup extra virgin olive oil
4 tbsp. red wine vinegar
1 tbsp. Dijon mustard
1 garlic clove, minced
Salt and pepper to taste
Instructions
1. Cook chickpea pasta according to package instructions, rinse under cold water.
2. Chop all vegetables and herbs.
3. Whisk dressing ingredients together in a small bowl.
4. In a large mixing bowl, combine pasta, vegetables, herbs, feta, and olives.
5. Pour dressing over salad and toss to combine.
6. Chill for 30+ minutes before serving.
Notes
Store in airtight container in fridge for up to 4 days.
Add grilled chicken or tofu for extra protein.
Dressing can be made ahead and refrigerated.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Salads
- Method: Boil
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 4g
- Sodium: 390mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 7g
- Protein: 18g
- Cholesterol: 10mg
FAQs About High Protein Pasta Salad
Can I make this high protein pasta salad ahead of time?
Yes! It tastes even better after chilling. Just stir before serving.
What kind of pasta is best for high protein salads?
Legume-based pastas like chickpea or lentil rotini are ideal for added protein and texture.
Is this recipe good for weight loss?
It can be! It’s high in fiber and protein, making it very filling with balanced macros.
Can I use other vegetables or dressings?
Definitely. Swap veggies or try different vinaigrettes like in my Sun-Dried Tomato Pasta Salad or Best Broccoli Salad Recipe.
Conclusion: Your Go-To Healthy Pasta Salad
This high protein pasta salad is more than just a lunch—it’s a nourishing, delicious way to enjoy bold flavors and balanced macros. It’s colorful, fresh, and easy to make your own. Whether you’re serving it for a backyard cookout or prepping weekday lunches, this recipe gives you everything you want in a wholesome, satisfying bowl.
