High Protein Pasta Salad - iFoodReal.com (original) (raw)

My High Protein Pasta Salad is packed with 23 grams of protein, crunchy veggies, and creamy Greek yogurt dressing. Easy to make and perfect for summer gatherings or meal prep!

Why You’ll Love This Recipe

Because we live in an era of high protein recipes, I developed this high protein pasta salad on the brink of summer. Yay! Between dinner time and leftovers for lunch, entire bowl was gone by the morning.

Obviously my family loved it and here is why I think yours will too:

• Extremely flavorful: I am using my unique technique as in tomato pasta salad to melt feta cheese, so every noodle gets a delicious coating.
• Protein-packed: I do have my healthy pasta salad recipe and it’s delish, but this high protein pasta salad recipe packs 23 g of protein along with 24 g of complex carbs and 4 g fiber.
• Creamy: The Greek yogurt dressing is from my Greek yogurt tuna pasta salad but with no mayo. Low fat and low calorie, mixed with juicy tomatoes and hot pasta it becomes extremely creamy!
• Easy to make: It’s a one bowl pasta salad recipe. While pasta cooks and cools, you chop other ingredients, and just mix. You create entire salad as you go!

Ingredients for High Protein Pasta Salad

Here I list my recommendations for ingredients and possible substitutions. Please see recipe card below for full ingredients list and instructions.

• Protein pasta: Use the protein pasta you love the taste of and ingredients. It should be short pasta like rotini or fusilli. I use Banza chickpea pasta. In a pinch, whole grain pasta is high in protein as well.
• Chicken breast: Any cooked chicken works. I used leftover grilled chicken breast.
• Feta cheese: I prefer to buy a block of goat feta and crumble myself. I find store-bought crumbled feta less tasty and packed with preservatives. Goat cheese will be delicious as well.
• Parsley: Fresh herbs add a layer of flavor to the pasta salad. You can also use dill or basil.
• Garlic: You will need freshly grate garlic clove to mix with feta, parsley and garlic for that Mediterranean flavor.
• Red wine vinegar: It’s my go-to for any pasta salad. White wine vinegar will be delicious too.
• Bocconcini: I used mini mini mozzarella pearls cut in half. You can use any fresh mozzarella, just be sure to cut it into small pieces.
• Olives: Pitted Kalamata olives chopped into bite-sized pieces. Green olives will work as well.
• Red onion: To add zest. In a pinch, 2 teaspoons of onion powder will do.
• Tomatoes: For salads, I like to cut grape or cherry tomatoes in half. They release juices that become part of the dressing but also hold their shape. However, chopped flavorful tomatoes like on the vine or Kumato will work.
• Red bell pepper: For crunch, color and sweetness.
• Greek yogurt: Makes the dressing, adds protein. My go-to is 2% Greek yogurt but non-fat yogurt works as well.
• Dried oregano: For extra flavor.
• Salt and pepper: Salt to salt the pasta water and salad, and black pepper for just the salad.

How to Make High Protein Pasta Salad

1. Cook pasta: Bring large pot of salted water to a boil and cook pasta as per package instructions.
2. Make feta base: While pasta is cooking, in a large bowl, combine feta, garlic and dill.
3. Let pasta marinate: To the bowl, transfer hot drained pasta, drizzle with vinegar, toss and let sit. Some of pasta water is fine here.
4. Chop remaining ingredients: Chop vegetables, chicken, olives, and mozzarella. Add to the bowl with pasta.
5. Add dressing: Sprinkle everything with oregano, salt and pepper. Add Greek yogurt on top and stir gently.
6. Let it chill: Let pasta salad marinate for 30 minutes on a counter or in the fridge. Then enjoy!

Make Ahead Tip

Prepare pasta salad up to the step when you add oregano and yogurt. Cover and store in the refrigerator for up to 24 hours. When ready, dress, chill and serve.

Tips for Best Results

Here are my top tips for my one of a kind high protein pasta salad.

• Don’t overcook pasta: You want it to be firm and al dente. Take out one and taste test. No one likes mushy pasta salad!
• Don’t skip the feta step: Hot pasta, even with some pasta water, melts the cheese. Plus while warm is absorbs all the flavors much faster.
• For more fiber: Add more fresh vegetables like peas, broccoli or green beans.
• For more protein: Add a can of chickpeas or white beans but keep in mind they also add carbs. But also high in fiber, which is another hot topic these days. Also diced tofu or hard-boiled eggs are high in protein.

Serving Ideas

Since this pasta salad already packs 23 grams of protein, it works perfectly as a lunch on its own. To beef it up for dinner, serve with:

• Lean protein: Top with a slice of grilled chicken breast or 3-4 baked chicken tenders.
• Greens: Serve on a bed of baby spinach or fresh arugula to add volume and a peppery bite.
• Along grilled meats
• Bring it to any cookout or backyard party and share the recipe, they will be asking.:)

How to Store

Store: It’s perfect for meal prep! You can keep pasta salad in the fridge for 2-3 days. It has never lived in our house to see day 2. Make sure you store it in an airtight container and you can always rehydrate it with more Greek yogurt.

Freeze? No. Pasta doesn’t thaw well. Most people do not freeze pasta salads.

Reheat? This high protein pasta salad tastes delicious warm right after making. Afterwards, it’s just as delicious served cold. You can always warm it up a bit in a microwave.

More Pasta Salad Recipes to Try

• ▢ 6 ounces short protein pasta, or whole grain pasta (I used Banza)
• ▢ 1/2 cup feta cheese, crumbled
• ▢ 1 medium garlic clove, grated
• ▢ 1/3 cup parsley, dill or basil, finely chopped
• ▢ 2 tablespoons red wine vinegar
• ▢ 1 large cooked chicken breast, finely chopped (1 1/4 cups)
• ▢ 1/2 cup mini mini bocconcini, cut in half
• ▢ 1 cup grape or cherry tomatoes, cut in half
• ▢ 1 large red bell pepper, chopped
• ▢ 1/2 cup pitted kalamata olives, coarsely chopped
• ▢ 1/4 cup red onion, finely chopped
• ▢ 2 teaspoons dried oregano
• ▢ 1/2 teaspoon salt
• ▢ 1/2 teaspoon ground black pepper
• ▢ 3/4 cup Greek yogurt

Cook ModePrevent your screen from going dark

• Cook pasta in a pot with salted water until al dente.
• While pasta is cooking, in a large bowl, add feta cheese, garlic and parsley.
• Add drained hot pasta to the bowl with cheese, drizzle with vinegar and toss with a large spoon well. Let sit to absorb flavors while you are chopping remaining ingredients.
• Chop chicken, mozzarella, tomatoes, bell pepper, olives and onion, adding to the bowl with pasta.
• Sprinkle with dried oregano, salt and pepper. Add Greek yogurt and mix gently to combine.
• Let pasta sit for 30 minutes for the best flavor. Since pasta is still warm, I just leave it on a counter. if it's a hot summer day, place it in the fridge.
• Enjoy and adjust any seasonings to taste, if needed.

🎉 Last step! If you made this recipe, please leave a review and let us know what you think!

• Store: Refrigerate in an airtight container for up to 2-3 days. Don’t freeze.

Serving: 1cup, Calories: 273kcal, Carbohydrates: 24g, Protein: 23g, Fat: 11g, Saturated Fat: 4g, Trans Fat: 0.002g, Cholesterol: 37mg, Sodium: 555mg, Fiber: 4g, Sugar: 4g

Nutrition information is automatically calculated, so should only be used as an approximation.

Categories:
4th of July-Memorial Day-Labor Day, Chicken Recipes, Cooking Method, Diet, Dinner Recipes, Greek Yogurt Recipes, High Protein Recipes, Holidays, Meal Prep, Pasta Dinner Recipes, Pasta Salads, Protein, Salad Recipes

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Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 14 years making it my mission to help you cook quick and easy meals for your family!