If you’re on the lookout for a vibrant, nutritious meal that comes together quickly and packs a protein punch, this Easy High-Protein Pasta Salad Recipe is an absolute game-changer. It’s bursting with fresh, colorful veggies, tender chicken, and tangy feta, all tossed in a zesty homemade dressing that ties everything beautifully. Whether you’re prepping for lunch, a light dinner, or bringing a dish to a potluck, this salad hits all the right notes with its satisfying textures and balanced flavors.
Ingredients You’ll Need
This recipe keeps it simple but never boring. Each ingredient has a purpose, whether it’s adding wholesome protein, crunch, or a splash of freshness that’ll make your taste buds dance. Using whole-grain pasta not only boosts fiber but also adds a nutty base for the salad’s vibrant mix.
- 8 oz whole-grain pasta: Provides a hearty, fiber-rich base that holds up well in the salad.
- 1 cup cooked chicken breast, diced: Adds lean protein for a filling meal.
- 1 cup cherry tomatoes, halved: Bring juicy sweetness and bright color to the bowl.
- 1 cup cucumber, diced: Offers a crisp, refreshing crunch.
- ½ cup red bell pepper, diced: Adds sweetness and vibrant red hue.
- ¼ cup red onion, finely chopped: Gives a gentle sharpness that balances the salad.
- ¼ cup feta cheese, crumbled: Infuses a creamy, tangy richness.
- ¼ cup black olives, sliced: Introduce a salty depth of flavor.
- ¼ cup fresh parsley, chopped: Brightens everything with a burst of herbaceous freshness.
- ¼ cup extra-virgin olive oil: Creates a luscious, velvety dressing base.
- 2 tablespoons red wine vinegar: Adds a sharp, tangy kick to the dressing.
- 1 teaspoon Dijon mustard: Gives the dressing a subtle warmth and helps emulsify it beautifully.
- 1 teaspoon dried oregano: Brings an aromatic, savory note.
- Salt and pepper, to taste: Essential seasoning elements that enhance all the flavors.
How to Make Easy High-Protein Pasta Salad Recipe
Step 1: Cook the Pasta
Start by cooking the whole-grain pasta according to the package directions until it’s perfectly al dente. This ensures a firm yet tender bite that won’t become mushy when tossed with the other ingredients. Once cooked, drain it and rinse under cold water. This step stops the pasta from cooking further and cools it down, making it salad-ready.
Step 2: Prepare the Dressing
While the pasta is cooling, whisk together the extra-virgin olive oil, red wine vinegar, Dijon mustard, dried oregano, salt, and pepper in a small bowl. This simple homemade dressing is where much of the magic happens, marrying tanginess and herbaceous notes with silky richness that lightly coats every component.
Step 3: Combine the Main Ingredients
In a large mixing bowl, bring together the cooled pasta, diced cooked chicken, cherry tomatoes, cucumber, red bell pepper, red onion, crumbled feta, sliced black olives, and chopped parsley. The variety of colors and textures here creates a salad that’s as appealing visually as it is on the palate.
Step 4: Toss with Dressing
Pour the dressing over the combined ingredients and gently toss everything to ensure every bite is evenly coated. Mixing carefully keeps the ingredients intact while infusing the salad with flavor.
Step 5: Serve or Chill
You can dig right in or refrigerate it for up to three days. Chilling allows the flavors to meld beautifully, making the salad even more flavorful with time.
How to Serve Easy High-Protein Pasta Salad Recipe
Garnishes
To add an extra pop of flavor and texture, consider topping your pasta salad with freshly cracked black pepper, a sprinkle of finely chopped fresh basil or mint, or even a few toasted pine nuts for a subtle crunch. These garnishes elevate the dish and add a little flair to your presentation.
Side Dishes
This easy high-protein pasta salad stands well on its own but pairs wonderfully with light sides like grilled vegetables, a crisp green salad, or warm garlic bread. The pasta salad’s hearty protein and veggies make it a balanced partner for many summer or picnic-style meals.
Creative Ways to Present
For a fun twist, serve the salad in hollowed-out bell peppers or tomatoes for individual colorful bowls. Alternatively, spoon it onto a bed of leafy greens or plate it alongside a scoop of hummus and pita wedges for a Mediterranean-inspired spread perfect for entertaining.
Make Ahead and Storage
Storing Leftovers
Leftover pasta salad keeps very well in an airtight container in the refrigerator for up to three days. The flavors deepen over time, making it an ideal make-ahead meal for busy weekdays or spontaneous picnics.
Freezing
Freezing this pasta salad isn’t recommended because the fresh vegetables and feta cheese can become watery or lose their texture after thawing. For best results, enjoy it fresh or refrigerated.
Reheating
This salad is best enjoyed cold or at room temperature, so reheating is not necessary. If you prefer a slightly warmer dish, allow the salad to come to room temperature before serving rather than heating it up.
FAQs
Can I use a different protein instead of chicken?
Absolutely! This Easy High-Protein Pasta Salad Recipe is very flexible. You can swap chicken for cooked shrimp, canned tuna, boiled eggs, or even chickpeas for a vegetarian option. Each upgrade seamlessly adds protein and flavor.
What type of pasta works best?
Whole-grain pasta is ideal for this recipe because of its nutty flavor and additional fiber, but you can use any pasta shape you like. Small shapes like rotini, penne, or fusilli work well to hold onto the dressing and ingredients.
Can I prepare this salad in advance?
Yes! In fact, making this salad a few hours ahead or even a day in advance enhances the flavor as the dressing has time to soak in. Just be sure to store it covered in the fridge until ready to serve.
Is this recipe suitable for meal prep?
Definitely. Its high protein content, fresh vegetables, and ease of assembly make this salad a fantastic meal prep choice for busy weeks, keeping lunches exciting and nutritious.
How can I make the dressing creamier?
If you’d like a creamier dressing, try adding a spoonful of Greek yogurt or a bit of mayo to the olive oil and vinegar mixture. This will add smoothness without overpowering the bright flavors.
Final Thoughts
This Easy High-Protein Pasta Salad Recipe is a true winner in my kitchen and I can’t recommend it enough. It’s quick, nourishing, and endlessly adaptable—perfect for anyone wanting a tasty meal that’s as good for the body as it is for the soul. Give it a try, and I’m confident it’ll become one of your favorites too!
Print
Easy High-Protein Pasta Salad Recipe
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 4 servings
- Category: Salad
- Method: Stovetop
- Cuisine: American
- Diet: Low Fat
Description
A quick and easy high-protein pasta salad featuring whole-grain pasta, diced chicken breast, fresh vegetables, and a tangy homemade dressing. Perfect for a nutritious lunch or light dinner, packed with wholesome ingredients and vibrant flavors.
Ingredients
Salad Ingredients
- 8 oz whole-grain pasta
- 1 cup cooked chicken breast, diced
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ½ cup red bell pepper, diced
- ¼ cup red onion, finely chopped
- ¼ cup feta cheese, crumbled
- ¼ cup black olives, sliced
- ¼ cup fresh parsley, chopped
Dressing Ingredients
- ¼ cup extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon dried oregano
- Salt and pepper, to taste
Instructions
- Cook Pasta: Cook the whole-grain pasta according to the package instructions until al dente, then drain and rinse it under cold water to stop the cooking process and cool it down.
- Prepare Dressing: In a small bowl, whisk together the extra-virgin olive oil, red wine vinegar, Dijon mustard, dried oregano, salt, and pepper until well combined to create a tangy and flavorful dressing.
- Combine Salad Ingredients: In a large bowl, mix the cooled pasta, diced cooked chicken breast, halved cherry tomatoes, diced cucumber, diced red bell pepper, finely chopped red onion, crumbled feta cheese, sliced black olives, and chopped fresh parsley.
- Add Dressing: Pour the prepared dressing over the salad ingredients and gently toss everything together to evenly coat the salad with the dressing.
- Serve or Chill: Serve the pasta salad immediately for a fresh taste or refrigerate for up to 3 days to allow the flavors to meld and intensify.
Notes
- Use whole-grain pasta to increase fiber and overall nutrition.
- Rinsing the pasta under cold water stops the cooking process and prevents it from becoming mushy.
- Feel free to substitute chicken breast with chickpeas for a vegetarian option.
- Refrigerate leftovers in an airtight container to keep the salad fresh up to 3 days.
- Add more fresh herbs like basil or mint for additional flavor variations.
