If you’re on the lookout for a dish that’s as bursting with flavor as it is packed with protein, this Easy High-Protein Pasta Salad Recipe is your new best friend. Combining wholesome whole-grain pasta with lean chicken breast and vibrant veggies, it’s a refreshing, satisfying salad that works perfectly for quick lunches, light dinners, or even as a hearty side at your next gathering. The blend of tangy feta, zesty dressing, and crisp fresh ingredients makes every bite a celebration of taste and nutrition. Trust me, once you try this salad, it’ll become a staple in your recipe rotation.
Ingredients You’ll Need
The beauty of this Easy High-Protein Pasta Salad Recipe lies in its simplicity and the quality of every ingredient. Each one plays a crucial role, from the whole-grain pasta that offers fiber and texture, to the juicy cherry tomatoes and crunchy cucumbers adding fresh bursts of flavor and color.
- 8 oz whole-grain pasta: Provides a hearty base packed with fiber and a satisfying chew.
- 1 cup cooked chicken breast, diced: The star protein that keeps you full and energized.
- 1 cup cherry tomatoes, halved: Adds natural sweetness and vibrant color.
- 1 cup cucumber, diced: Offers a refreshing crunch to balance the dish.
- ½ cup red bell pepper, diced: Brings a mild sweetness and lively color contrast.
- ¼ cup red onion, finely chopped: Adds a slight sharpness that cuts through the creaminess of the cheese.
- ¼ cup feta cheese, crumbled: Infuses a salty, tangy richness that elevates every bite.
- ¼ cup black olives, sliced: Contributes a briny depth, complementing the other flavors beautifully.
- ¼ cup fresh parsley, chopped: A burst of herbal brightness that rounds out the salad.
- ¼ cup extra-virgin olive oil: Forms the base of the dressing, adding smoothness and healthy fats.
- 2 tablespoons red wine vinegar: Provides acidity to balance out the richness.
- 1 teaspoon Dijon mustard: Lends a gentle tang and helps emulsify the dressing.
- 1 teaspoon dried oregano: Adds an earthy, Mediterranean flair.
- Salt and pepper, to taste: Essential seasoning to bring all ingredients together.
How to Make Easy High-Protein Pasta Salad Recipe
Step 1: Cook the Pasta
Start by cooking your whole-grain pasta according to the package instructions. The key here is not to overcook it; you want the pasta al dente so it retains a bit of bite, which gives the salad a great texture. Once cooked, drain the pasta and rinse it under cold water to quickly cool and stop the cooking process.
Step 2: Prepare the Dressing
While the pasta cools, whisk together the extra-virgin olive oil, red wine vinegar, Dijon mustard, dried oregano, salt, and pepper in a small bowl. This simple dressing packs a punch by marrying tanginess with earthy herbs and a touch of sharpness from the mustard. It literally brings the whole salad together like magic.
Step 3: Combine the Salad Ingredients
In a large bowl, gently toss the cooled pasta with diced cooked chicken breast, halved cherry tomatoes, diced cucumber, red bell pepper, finely chopped red onion, crumbled feta cheese, sliced black olives, and chopped fresh parsley. The colorful medley not only looks enticing but also delivers a fantastic variety of flavors and textures.
Step 4: Toss with Dressing
Pour the dressing over your salad bowl and gently toss to coat everything evenly. Be careful to mix delicately so the feta doesn’t completely crumble apart — you want those little pockets of creamy deliciousness throughout the salad. This step is where the dish truly comes alive.
Step 5: Serve or Chill
You can serve this pasta salad immediately for a fresh, vibrant taste, or let it chill in the fridge for an hour or two to allow the flavors to meld even more deeply. Either way, it’s a delightful meal that’s ready in just 15 minutes, perfectly fitting into your busy lifestyle.
How to Serve Easy High-Protein Pasta Salad Recipe
Garnishes
A sprinkle of extra chopped parsley or a little more crumbled feta right before serving can add a lovely finishing touch. For a bit of extra crunch, try adding a handful of toasted pine nuts or slivered almonds. These little additions not only brighten up the presentation but also bring fresh layers of texture.
Side Dishes
This pasta salad is quite the star on its own, but if you want to round out the meal, consider light sides like a crisp green salad or grilled veggies. A piece of crusty whole-grain bread also pairs wonderfully, soaking up any leftover dressing and making the meal feel complete.
Creative Ways to Present
Want to impress? Serve your Easy High-Protein Pasta Salad Recipe in hollowed-out tomatoes or bell peppers for a colorful, edible bowl. Alternatively, layering it in a mason jar makes for a fantastic on-the-go option that’s both practical and stylish. The vibrant colors make it a crowd-pleaser at picnics and potlucks alike.
Make Ahead and Storage
Storing Leftovers
This salad keeps beautifully in the refrigerator for up to 3 days. Store it in an airtight container to preserve freshness and flavor. The salad’s ingredients hold their texture well, though the pasta will absorb some dressing over time, intensifying the taste.
Freezing
While this salad is best enjoyed fresh or chilled, freezing is not recommended as the fresh vegetables and feta can lose their texture and flavor after thawing. For the best experience, stick to making just the amount you plan to eat within a few days.
Reheating
Since this Easy High-Protein Pasta Salad Recipe is designed to be enjoyed cold or at room temperature, reheating isn’t necessary or advised. However, if you prefer a warm version, try separating a portion and gently warming the chicken and pasta before mixing with the fresh vegetables and dressing.
FAQs
Can I use other types of pasta?
Absolutely! While whole-grain pasta provides extra fiber and a nutty flavor, you can swap it for other types like chickpea pasta for even more protein or your favorite shape to suit your preference.
Is this recipe suitable for meal prep?
Yes, it’s fantastic for meal prep since it keeps well and tastes even better after sitting for a while. Just keep the dressing separate until you’re ready to eat for maximum freshness.
Can I substitute the chicken for a plant-based protein?
Definitely! Grilled tofu, tempeh, or cooked chickpeas work beautifully as protein-rich alternatives that keep this pasta salad hearty and filling.
What if I don’t like olives or onions?
No problem at all. You can simply omit them or swap with other crunchy veggies like radishes or snap peas to maintain texture and flavor balance.
How can I make this salad more flavorful?
Try adding fresh herbs like basil or mint, a squeeze of lemon juice, or a sprinkle of crushed red pepper flakes. A dash of garlic powder in the dressing also amps up the taste wonderfully.
Final Thoughts
I can’t recommend this Easy High-Protein Pasta Salad Recipe enough if you’re craving a nutritious, delicious meal that’s quick to put together and perfectly balanced. Whether it’s for a hectic workday lunch or a lively weekend gathering, this salad brings simple ingredients to life with fresh flavors and satisfying protein. Give it a try—you just might find your new favorite go-to dish.
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Easy High-Protein Pasta Salad Recipe
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Diet: Low Fat
Description
This Easy High-Protein Pasta Salad is a nutritious and flavorful dish perfect for quick lunches or light dinners. Combining whole-grain pasta with lean chicken breast and a variety of fresh vegetables, it offers a balanced meal rich in protein, fiber, and healthy fats. The tangy homemade dressing with olive oil, red wine vinegar, and Dijon mustard ties all the ingredients together for a refreshing and satisfying salad that can be enjoyed immediately or chilled to enhance the flavors.
Ingredients
Pasta 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 the pasta: Bring a large pot of salted water to a boil and cook the whole-grain pasta according to the package instructions until al dente.
- Cool the pasta: Drain the cooked pasta and rinse under cold water to stop the cooking process and cool it down, preventing it from becoming mushy.
- Prepare the 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 and emulsified.
- 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.
- Toss with dressing: Pour the dressing over the combined salad ingredients and toss gently to ensure everything is evenly coated.
- Serve or refrigerate: Serve the pasta salad immediately for a fresh taste or refrigerate for up to 3 days to allow the flavors to meld together beautifully.
Notes
- Use leftover cooked chicken or rotisserie chicken for convenience.
- For a vegetarian version, omit the chicken and add chickpeas or your favorite beans.
- This salad can be stored in an airtight container in the refrigerator for up to 3 days.
- Feel free to customize the vegetables based on seasonal availability or personal preference.
- To keep the salad fresher longer, add the feta cheese just before serving.
- Prep Time: 10 minutes
- Cook Time: 5 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
