You know those days when you’re rushing between work, errands, and life, and suddenly realize you forgot to plan lunch? That was me… until I perfected this High Protein Pasta Salad. It’s become my go-to for busy weeks—packed with 25g of protein per serving and ready in just 20 minutes! I make a big batch every Sunday, and it keeps me fueled through those chaotic afternoons when takeout feels tempting. The best part? It’s loaded with fresh veggies and a simple lemony dressing that makes it taste anything but “healthy.” Trust me, this isn’t your sad desk-lunch salad.
Table of Contents
Table of Contents
Why You’ll Love This High Protein Pasta Salad
This isn’t just another pasta salad – it’s your new secret weapon for delicious, nutritious eating without the hassle! Here’s why it’s become my absolute favorite:
- Protein powerhouse: Between the whole wheat pasta, chicken breast, and feta cheese, each bite delivers serious staying power to keep you full for hours
- Meal prep magic: It gets better as it sits, making it perfect for Sunday batch cooking – just grab and go!
- Crazy versatile: I’ve made this with shrimp, chickpeas, even leftover steak – whatever’s in my fridge works
- No cooking skills needed: If you can boil pasta and chop veggies, you’re golden
- Flavor that pops: The lemon-oregano dressing brightens everything up – way better than mayo-heavy versions
Seriously, this salad checks all the boxes – nutritious, easy, and actually exciting to eat. My coworkers constantly ask “What smells so good?” when I pop my lunch container open!
Ingredients for High Protein Pasta Salad
Here’s everything you’ll need to make this flavor-packed salad happen – I’ve learned the hard way that prepping everything before mixing is key to perfection! These simple ingredients come together like magic:
- 8 oz whole wheat pasta – I like penne or rotini to catch all the good stuff
- 1 cup cooked chicken breast, diced – Rotisserie chicken works wonders here
- 1/2 cup cherry tomatoes, halved – Quarter them if they’re large
- 1/2 cup cucumber, diced – Peel if the skin is thick
- 1/4 cup red onion, finely chopped – Soak in cold water for 10 minutes if you want less bite
- 1/4 cup feta cheese, crumbled – Goat cheese makes a great substitute
- 2 tbsp olive oil – The good stuff really makes a difference
- 1 tbsp lemon juice – Fresh squeezed is best
- 1 tsp dried oregano – Rub between your fingers to wake up the flavor
- Salt and pepper to taste – Don’t skip seasoning each layer!
See? Nothing fancy – just good, wholesome ingredients that do the heavy lifting for you. I often double everything except the dressing for meal prep – the flavors develop beautifully!
Equipment Needed
Don’t worry – you won’t need any fancy gadgets for this! Just grab these basic kitchen staples:
- A large mixing bowl (I use my trusty stainless steel one)
- Small whisk or fork for the dressing
- Medium pot for cooking the pasta
- Sharp knife and cutting board
- Colander to drain the pasta
That’s it! No special equipment required – just simple tools you probably already have in your kitchen drawers.
How to Make High Protein Pasta Salad
Alright, let’s get cooking! I promise this is one of those “easier than it looks” recipes that will make you feel like a kitchen pro. Just follow these simple steps – I’ve made this so many times I could do it in my sleep!
Step 1: Cook the Pasta
First things first – bring a pot of salted water to a rolling boil (I use about 1 tablespoon of salt for a big pot). Add your whole wheat pasta and stir immediately to prevent sticking. Now here’s my secret – cook it for 1 minute less than the package says! We want it al dente – that perfect bite with just a little resistance. Mushy pasta turns this salad into a sad, soggy mess.
Drain it well in a colander, then spread it out on a baking sheet to cool for about 10 minutes. Trust me, this prevents all the veggies from wilting when you mix everything together!
Step 2: Prepare the Vegetables and Protein
While the pasta cooks, let’s prep our mix-ins. Dice the chicken into bite-sized chunks – I like mine about 1/2 inch pieces. Halve the cherry tomatoes (watch out for squirting juices!), dice the cucumber, and finely chop the red onion. If raw onion is too strong for you, soak the pieces in cold water for 10 minutes – it takes the edge off beautifully.
Toss all these into your large mixing bowl. I sometimes add a pinch of salt to the veggies to start drawing out their flavors while I finish the other steps.
Step 3: Make the Dressing
This simple dressing is where the magic happens! In a small bowl, whisk together the olive oil, lemon juice, oregano, and a good pinch of salt and pepper. Whisk until it looks slightly creamy – about 30 seconds of vigorous stirring should do it. Taste and adjust – want more tang? Add another squeeze of lemon. Need more herb flavor? Crumble in extra oregano.
The dressing will separate as it sits, so give it another quick whisk right before using.
Step 4: Combine and Serve
Now for the fun part! Add the cooled pasta to your bowl of veggies and chicken. Pour the dressing over everything and gently toss until every piece is coated – I like to use two big spoons for this. Be gentle but thorough – you want even distribution without smashing the tomatoes.
Finally, sprinkle the crumbled feta over top. The salty tang cuts through everything perfectly. You can serve immediately, but if you can wait 30 minutes, the flavors start to really come together. And remember – this salad gets even better the next day!
Tips for the Best High Protein Pasta Salad
After making this salad more times than I can count, I’ve picked up some game-changing tricks that take it from good to “can’t-stop-eating-it” great:
- Chill time is magic: Let it sit in the fridge for at least 30 minutes before serving – the flavors marry beautifully!
- Season in layers: I add a little salt to the pasta, then the veggies, then the finished salad – it makes every bite perfect
- Dressing tip: If it seems dry after chilling, drizzle with a tiny bit more olive oil and lemon before serving
- Texture trick: Toast the pasta in a dry pan for 2 minutes after draining for extra nutty flavor
- Feta last: Add most of the cheese when mixing, but save some to sprinkle on top for presentation
Oh, and don’t be shy with the black pepper – freshly cracked makes all the difference!
Variations for High Protein Pasta Salad
One of my favorite things about this recipe is how easily it adapts to whatever I have on hand! Here are some delicious twists I’ve tried over the years:
- Protein swaps: Swap chicken for grilled shrimp, flaked tuna, chickpeas, or even diced tofu for a vegetarian version
- Extra crunch: Add diced bell peppers, sunflower seeds, or sliced almonds for texture
- Fresh herb love: Try basil, parsley, or dill instead of oregano – each brings its own personality
- Greek-style: Add kalamata olives and skip the feta for a saltier vibe
- Creamy option: Mix in a tablespoon of Greek yogurt to the dressing for extra tang
Honestly, the possibilities are endless – this salad becomes whatever you need it to be! My rule? If it sounds good together, it probably is.
Serving and Storage
This high protein pasta salad is seriously low-maintenance when it comes to storage – one of the reasons I adore it for meal prep! Here’s how I handle leftovers:
Portion it out into airtight containers (I use glass ones so I can see the pretty colors) right after making it. It’ll keep beautifully in the fridge for up to 3 days – though mine never lasts that long! The flavors actually improve overnight as everything mingles together.
When serving, I sometimes let it sit at room temp for 10 minutes to take the chill off. No reheating needed – the cold crunch is part of the appeal! If you must warm it, microwave just the pasta and chicken for 30 seconds first, then stir in the fresh veggies to maintain their texture.
Pro tip: Keep any extra dressing on the side if you’re prepping multiple days’ worth – just drizzle over each portion as you eat to prevent sogginess.
Nutritional Information
Let’s talk numbers – because who doesn’t love knowing exactly what’s fueling their body? This salad packs a serious nutritional punch! One serving (about 1/4 of the recipe) gives you roughly:
- 350 calories – The perfect lunch portion
- 25g protein – Keeps you full for hours
- 5g fiber – Thanks to that whole wheat pasta
- 12g healthy fats – Mostly from the olive oil and feta
Of course, these values can change based on your exact ingredients – I always recommend checking labels if you’re tracking closely. The best part? You’re getting all this goodness in a dish that actually tastes incredible!
FAQ About High Protein Pasta Salad
I get questions about this recipe all the time – here are the answers to the ones that pop up most often!
Can I use Greek yogurt instead of feta?
Absolutely! I often swap in 1/4 cup plain Greek yogurt when I want extra creaminess. Just mix it right into the dressing – it adds a lovely tang and bumps up the protein even more.
How can I add more protein?
My favorite ways: toss in a can of rinsed chickpeas, add hard-boiled eggs, or mix in some quinoa. Grilled shrimp or steak strips work great too. Basically any lean protein you love will shine here!
Will regular pasta work instead of whole wheat?
Of course – but you’ll lose some fiber and protein. If you go this route, I’d suggest adding extra chicken or cheese to make up the difference. The texture will be slightly softer too.
Can I make this vegan?
Yes! Skip the chicken and feta, use chickpeas or baked tofu, and swap the honey in the dressing for maple syrup. I’ve done it for friends and it’s still delicious!
Try this recipe and share your creations with me – I’d love to hear your favorite twists on it! You can find more recipe inspiration on Pinterest.
Similar Recipes You’ll Love
- Craving more pasta bowls? Try the Black Bean Corn Pasta Salad — plant-based and filling.
- Looking for something creamier? This Caprese Pasta Salad with Creamy Pesto brings big flavor with fresh basil.
- Or check out the Sun-Dried Tomato Pasta Salad — a Mediterranean take on satisfying salads.
- For a hot lunch alternative, this Street Corn Chicken Rice Bowl is rich in protein and zesty seasoning.
25g Protein Pasta Salad That Keeps You Full for Hours
- Total Time: 20 mins
- Yield: 4 servings 1x
- Diet: Low Fat
Description
A nutritious and filling high protein pasta salad perfect for meal prep or a quick lunch.
Ingredients
- 8 oz whole wheat pasta
- 1 cup cooked chicken breast, diced
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions
- Cook pasta according to package instructions. Drain and let cool.
- In a large bowl, combine cooked pasta, chicken, tomatoes, cucumber, and red onion.
- In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
- Pour dressing over the pasta mixture and toss to combine.
- Top with crumbled feta cheese before serving.
Notes
- Store in an airtight container in the refrigerator for up to 3 days.
- Add more protein by including chickpeas or grilled shrimp.
- For extra flavor, add fresh herbs like basil or parsley.
- Prep Time: 10 mins
- Cook Time: 10 mins
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 3g
- Sodium: 200mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 5g
- Protein: 25g
- Cholesterol: 45mg
