If you're looking for a pasta salad that's actually high in protein - not just labeled that way - this is it. This high protein pasta salad delivers 40g of protein per serving, making it perfect for meal prep, busy weekdays, or anyone focused on balanced, macro-friendly meals.
As a cookbook author and recipe developer, I love creating recipes that feel satisfying without being overly complicated. This version combines lean protein, hearty pasta, and a creamy dressing for a meal that keeps you full and energized.
It's flavorful, easy to prep ahead, and flexible enough to fit your nutrition goals.
This salad has grilled chicken, Greek yogurt, cottage cheese, and even the pasta (especially if you use a chickpea or lentil-based one like Banza or Brami) which all contribute to the high protein count. It's creamy, flavorful and packed with fresh veggies, so you get a good balance of everything in one bowl.
If you are looking for more pasta salad recipes, check out our: Elote Pasta Salad, Fresh Spring Pasta Primavera with Feta, Fall Pasta Salad, or Lemon Orzo Salad.
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Macro Breakdown (Per Serving - 6 Servings Total)
- Calories:Â ~450
- Protein:Â 40g
- Carbohydrates:Â ~42g
- Fat:Â ~15g
Balanced, filling, and ideal for meal prep or post-workout lunches.
Why We Love This Recipe
- Over 40g of protein per serving:Â This is a true high-protein meal, not just a label. It's filling, balanced, and keeps you satisfied for hours.
- Balanced macros:Â With protein, carbs, and healthy fats, this pasta salad is designed to fuel busy days, workouts, and long afternoons.
- Perfect for meal prep:Â It holds up beautifully in the fridge for 3-4 days without getting soggy, making it ideal for weekly lunch prep.
- Fresh, bold flavor:Â The creamy homemade dressing is packed with garlic, dill, and just the right amount of tang for a bright, satisfying bite.
- Customizable:Â Add more vegetables, adjust the dressing, or increase the protein to match your goals.
- Easy to make ahead:Â It comes together quickly and tastes even better after the flavors have had time to meld.
- Works as a full meal or side:Â Serve it on its own for a protein-packed lunch or alongside grilled meats for dinner.
Ingredients
Here are the ingredients you will need for this high protein pasta salad:
- Pasta: You will need 8 ounces of cooked pasta in your preferred shape. Shells, penne or rotini all work great
- Chicken: Grilled and sliced chicken is best for this recipe.
- Red onion
- Tomatoes: Use cherry tomatoes for the best flavor.
- Kale
- Cucumber: I recommend sliced persian cucumbers.
- Red pepper
- Feta cheese
- Cottage cheese
- Greek yogurt
- Garlic powder
- Dill: Use fresh dill for the best flavor.
- Salt & black pepper
- Olive oil
See recipe card below for quantities.
Instructions
Let's make this simple recipe together!
- Step 1: In a food processor, combine the cottage cheese, yogurt, garlic powder, dill, salt, pepper, and olive oil. Blend until the mixture is smooth.
- Step 2: In a large mixing bowl, combine the pasta, chicken, red onions, tomato, kale, cucumber, and red pepper.
- Step 3: Pour the sauce over the pasta and veggies, then toss everything together until well combined.
- Step 4: Top with the crumbled feta and serve.
How This Compares to TikTok Cottage Cheese Protein Salads
High-protein salads have taken over TikTok - especially versions that rely heavily on cottage cheese or Greek yogurt for protein.
This pasta salad takes a more balanced approach:
- 40g of protein per serving
- Lean protein sources beyond just dairy
- Balanced carbs and fats for sustained energy
- Creamy texture without being overly heavy
If you love the cottage cheese trend, you can absolutely mix some into the dressing for even more protein. But this version is designed to be satisfying, flavorful, and realistic for everyday meal prep.
Substitutions and Variations
Here are some common recipe substitutions and variations for this high-protein pasta salad recipe.
- Chicken: Swap the grilled chicken for rotisserie chicken, turkey, tuna or even hard boiled eggs for a different protein boost.
- Kale: Try spinach, arugula or shredded lettuce.
- Feta: Feta adds a nice salty bite, but goat cheese, shredded parmesan or even cubes of cheddar work too.
- Additions: Throw in some extra veggies like shredded carrots, corn or roasted veggies you might have on hand.
Equipment
Here is some kitchen equipment you will need for this great recipe. You can find all of these products on Amazon.
- Large bowl: Use a large bowl to serve this salad. I love this one!
- Serving spoon: These serving spoons are always a hit whenever I have people over!
Storage
Here are storage and reheating instructions for leftover pasta salad:
- Refrigerator Storage: Store leftovers in an airtight container in the fridge for up to 2 days for the best freshness.
- Freezer Storage: This pasta salad doesn't freeze well due to the dressing and veggies, so it's best enjoyed fresh or refrigerated.
Top Tips
Here are some expert tips to make this easy pasta salad:
- Cook and cool the pasta: Letting the pasta cool for a few minutes helps keep the sauce from thinning out too much when you mix it all together.
- Massage the kale: If your kale feels tough, give it a quick massage with a little olive oil or lemon juice to soften it up before tossing it in.
- Make the sauce ahead: You can blend the sauce up to a day in advance and keep it in the fridge until you're ready to mix.
Frequently Asked Questions
Each serving contains approximately 40 grams of protein, making it a true high-protein meal rather than just a side dish. The protein comes from lean chicken, protein pasta, Greek yogurt, and cottage cheese.
This recipe combines multiple protein sources instead of relying on just one. Lean chicken provides the majority of the protein, while protein pasta and a Greek yogurt-based dressing add additional protein and creaminess.
Yes. This pasta salad stores well in the refrigerator for 3-4 days. The flavors continue to develop, and the texture holds up beautifully without becoming soggy.
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with this high protein pasta salad:
High Protein Pasta Salad Recipe
Ingredients
For the pasta salad:
- 8 oz pasta cooked
- 6 oz grilled chicken sliced
- ½ red onion diced
- 1 cup cherry tomatoes sliced
- 1 cup shredded kale
- 2 Persian cucumbers sliced
- 1 red pepper diced
- 3 oz feta crumbled
For the sauce:
- 1 cup cottage cheese
- 1 cup plain Greek yogurt
- 2 teaspoon garlic powder
- 2 tablespoons fresh dill chopped
- 1 teaspoon salt
- ¼ teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Combine sauce ingredients in a food processor. Pulse on low until combined and smooth.
- Combine pasta, chicken, red onion, cherry tomatoes, kale, cucumbers, and red pepper in a large bowl.
- Pour sauce over pasta salad and toss well, until combined.
- Top with feta cheese and serve immediately.
Notes
Tips and Tricks:
- Cook and cool the pasta:Â Letting the pasta cool for a few minutes helps keep the sauce from thinning out too much when you mix it all together.
- Massage the kale:Â If your kale feels tough, give it a quick massage with a little olive oil or lemon juice to soften it up before tossing it in.
- Make the sauce ahead:Â You can blend the sauce up to a day in advance and keep it in the fridge until you're ready to mix.
- More Protein: To add even more protein, use a protein pasta like Banza or Brami.
- Make Ahead: You can make this up to 8 hours ahead of time and serve chilled.
- Reduce Food Waste: Use any veggies you have on hand!Â
Did You Make This Recipe?
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