If you're looking for a lunch or dinner that's quick, fresh and actually fills you up, this Protein Pasta Salad is it. With over 40 grams of protein per serving, it’s the kind of meal that keeps you full and energized. Fueling up after a workout or just need something more satisfying in the middle of a busy day? This pasta salad will help you hit your protein goal every time.
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.
This recipe makes 6 hearty servings, each with 424 calories and over 40 grams of protein. It’s the perfect grab-and-go lunch, post practice dinner or meal prep option that checks all the boxes. It’s fast, flavorful and seriously satisfying.
If you are looking for more pasta salad recipes, check out our: Elote Pasta Salad, Fresh Spring Pasta Primavera with Feta or Lemon Orzo Salad.
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Why We Love This Recipe
- Satisfying: Each serving is loaded with over 40 grams of protein, so it actually fills you up and keeps you going for the whole day. Along with the high protein ingredients, the fresh vegetables provide important nutrients too! You'll love the homemade dressing - you can make a big batch and use in many different recipes.
- Meal prep friendly: You can make this pasta salad ahead and toss it in the fridge. Nothing gets soggy and it still tastes great hours later. This is a great choice for busy days.
- Flavorful: Along with all the great ingredients, the sauce is packed with garlic, dill and just the right amount of tang. Every bite is full of fresh and bold flavor.
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.
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
Yep! If you want to leave out the chicken, go for it. You can add something else with protein like tuna, tofu or even a couple of chopped hard-boiled eggs. You could easily just keep it veggie based too if that’s more your thing.
A food processor makes it super smooth, but it’s not a dealbreaker. A blender works just fine, or you can mix it by hand if you don’t mind a chunkier texture.
Not at all. It’s great cold straight from the fridge, but it also works at room temp so it’s perfect for lunchboxes, picnics or meals on the go. A perfect choice for pasta salad season!
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: 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.
- 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!
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