High Protein Pasta Salad
High Protein Pasta Salad combines protein-enriched pasta, grilled chicken, chickpeas, edamame, crisp vegetables, and a lemon Dijon yogurt dressing. It is a prep-friendly lunch with about 30 grams of protein per serving based on estimated nutrition.
Equipment
- Large Pot
- Colander
- Large mixing bowl
- Whisk
- Cutting Board
- Chef's Knife
Ingredients
- 8 oz whole wheat or protein-enriched pasta
- 1 cup grilled chicken breast diced
- 1/2 cup chickpeas drained and rinsed
- 1/2 cup edamame or green peas
- 1/2 cup cherry tomatoes halved
- 1/2 cup cucumber diced
- 1/4 cup red onion finely chopped
- 1/4 cup feta cheese optional
- 2 tbsp sunflower or pumpkin seeds
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tbsp Greek yogurt optional
- 1 tsp Dijon mustard
- 1/2 tsp garlic powder
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 tbsp fresh parsley or basil chopped
Instructions
- Bring a large pot of salted water to a boil and cook the pasta until al dente according to package directions.
- Drain the pasta and rinse briefly with cool water to stop the cooking and cool it for the salad.
- Whisk olive oil, lemon juice, Greek yogurt, Dijon mustard, garlic powder, salt, and black pepper in a large bowl.
- Add the chicken, chickpeas, edamame or peas, tomatoes, cucumber, red onion, and herbs to the dressing.
- Add the cooled pasta and toss gently until everything is evenly coated.
- Fold in feta if using, then sprinkle sunflower or pumpkin seeds over the salad.
- Chill for at least 20 minutes, taste, and adjust with more lemon juice, salt, or pepper before serving.
Notes
Storage: Keep High Protein Pasta Salad in airtight containers in the refrigerator for up to 4 days.
Freezing: Freezing is not recommended because the fresh vegetables and creamy dressing can release water after thawing.
Reheating: Serve this pasta salad cold or cool rather than reheating it.
Expert Tips: Cook the pasta just to al dente and cool it before mixing so the salad stays fresh and firm.
Meal Prep: For the best texture, pack seeds and extra herbs separately and add them before eating.
Variations: Swap chicken with turkey, tuna, or extra edamame, and change the vegetables based on what is in the fridge.