High Protein Pasta Salad Recipe for Easy Healthy Meals Daily
Ingredients
For the High Protein Pasta Salad
- 12 ounces dry chickpea pasta, such as rotini, penne, or shells.
- 1 pound boneless, skinless chicken breasts.
- 1 tablespoon olive oil.
- 1/2 teaspoon kosher salt.
- 1/4 teaspoon ground black pepper.
- 1 cup cherry tomatoes, halved.
- 1 cup diced English cucumber.
- 1/2 cup diced red bell pepper.
- 1/3 cup finely diced red onion.
- 1/4 cup chopped fresh parsley.
- 1/2 cup crumbled feta cheese.
For the High Protein Greek Yogurt Dressing
- 3/4 cup plain nonfat Greek yogurt.
- 2 tablespoons extra-virgin olive oil.
- 3 tablespoons fresh lemon juice.
- 1 tablespoon Dijon mustard.
- 1 tablespoon red wine vinegar.
- 1 small garlic clove, finely grated or minced.
- 1 teaspoon dried oregano.
- 1/2 teaspoon kosher salt.
- 1/4 teaspoon ground black pepper.
- 1 to 2 tablespoons water, as needed to thin the dressing.
Optional Ingredients
- 1/4 cup sliced Kalamata olives for a salty Mediterranean flavor.
- 1/4 teaspoon red pepper flakes for gentle heat.
- 1/2 cup baby spinach, roughly chopped.
- 1/2 avocado, diced and added just before serving.
- 2 tablespoons chopped fresh dill.
- 1/4 cup sunflower seeds for extra crunch.
Ingredient Substitutions
- Chickpea pasta: Substitute lentil pasta or another high-protein pasta. Regular whole-wheat pasta works too, but the protein amount will change.
- Chicken breast: Use cooked turkey breast, canned tuna, or leftover rotisserie chicken. If using rotisserie chicken, remove the skin for a lighter salad.
- Greek yogurt: Plain 2% Greek yogurt can replace nonfat yogurt for a richer dressing.
- Feta cheese: Try reduced-fat feta, grated Parmesan, or small mozzarella pearls.
- Red wine vinegar: Apple cider vinegar or white wine vinegar works well.
- Fresh parsley: Substitute basil, dill, or a combination of fresh herbs.
Equipment Needed
- Large pot for boiling pasta.
- Large skillet.
- Colander.
- Large mixing bowl.
- Medium mixing bowl.
- Cutting board.
- Sharp chef’s knife.
- Measuring cups.
- Measuring spoons.
- Liquid measuring cup.
- Whisk.
- Wooden spoon or silicone spatula.
- Tongs.
- Instant-read meat thermometer.
- Fine grater or garlic press, optional.
- Airtight storage containers for meal prep, optional.
Step-by-Step Instructions
1. Prepare the vegetables
Wash and dry all fresh produce. Halve the cherry tomatoes, dice the cucumber and red bell pepper, finely chop the red onion, and chop the parsley.
Try to cut the vegetables into small, similar-size pieces. This gives you a better mix of pasta, chicken, and vegetables in every bite.
The vegetables should look evenly chopped without large chunks.
Do not add dripping-wet vegetables to the salad. Excess water can thin the dressing and make the finished pasta salad watery.
2. Cook the chickpea pasta
Bring a large pot of water to a rolling boil. Cook the 12 ounces of chickpea pasta according to the package directions until just al dente.
Chickpea pasta can soften quickly, so begin checking it about 1 minute before the suggested cooking time ends.
The pasta should be tender when bitten but still hold its shape without turning mushy.
Drain immediately in a colander. Rinse briefly under cool water to stop the cooking process, then shake off as much excess water as possible. Let the pasta drain while you prepare the remaining ingredients.
Overcooking chickpea pasta is one of the fastest ways to ruin the texture of a cold pasta salad.
3. Season the chicken
Pat the chicken breasts dry with paper towels. If one end is much thicker than the other, gently pound the chicken to a more even thickness.
Rub with 1 tablespoon olive oil, then season both sides with 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper.
Even thickness matters because it helps the chicken cook at the same rate from edge to center.
4. Cook the chicken
Heat a large skillet over medium to medium-high heat. Add the seasoned chicken breasts and cook for about 5 to 7 minutes on the first side.
Flip and continue cooking for another 5 to 7 minutes, depending on thickness.
The outside should be lightly golden, the center should no longer look pink, and the internal temperature at the thickest part must reach 165°F.
Transfer the chicken to a clean cutting board and rest for 5 minutes before cutting.
Do not slice the chicken immediately after cooking. Resting helps retain moisture, giving you juicier pieces in the salad.
5. Make the creamy high protein dressing
In a medium bowl, combine.
3/4 cup plain nonfat Greek yogurt.
2 tablespoons extra-virgin olive oil.
3 tablespoons fresh lemon juice.
1 tablespoon Dijon mustard.
1 tablespoon red wine vinegar.
1 minced garlic clove.
1 teaspoon dried oregano.
1/2 teaspoon kosher salt.
1/4 teaspoon black pepper.
Whisk until smooth and creamy. Add 1 tablespoon water at a time if the dressing seems too thick.
The finished dressing should easily coat the back of a spoon but still be loose enough to toss through the pasta.
6. Dice the rested chicken
Cut the cooked chicken into small bite-size cubes.
For the best texture, aim for roughly 1/2-inch to 3/4-inch pieces. Very large chunks make the pasta salad harder to eat and distribute the protein unevenly.
7. Assemble the salad
Add the cooled pasta to a large mixing bowl. Add the diced chicken, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and feta cheese.
Pour about three-quarters of the dressing over the ingredients. Toss gently until everything is evenly coated.
Add more dressing as needed.
The pasta should look lightly creamy and evenly coated, not submerged in dressing.
Never combine piping-hot pasta with the Greek yogurt dressing. Excess heat can affect the creamy texture and make fresh vegetables lose their crunch.
8. Chill and serve
Cover the High Protein Pasta Salad and refrigerate for at least 15 to 30 minutes before serving.
This short chilling time allows the flavors of lemon, garlic, oregano, feta, and vegetables to come together.
Before serving, stir the salad well. If it looks a little dry after chilling, mix in 1 tablespoon of water, lemon juice, or a small spoonful of Greek yogurt.
Serve cold or slightly chilled.
Nutrition Facts
Cost To Make This Recipe
Item – Estimated Cost (USD).
Chickpea pasta – $3.25.
Chicken breasts – $5.50.
Greek yogurt – $1.50.
Fresh vegetables – $4.25.
Feta cheese – $1.75.
Lemon, garlic, and herbs – $1.50.
Olive oil, mustard, vinegar, and seasonings – $1.25.
Estimated Total Recipe Cost
Approximately $19.00 USD.
Estimated Cost Per Serving
Approximately $3.17 USD per serving.
