I make this high protein pasta salad on weeks when life feels a little too full and I still want to eat something that tastes good. It is the kind of meal that sits quietly in the fridge, ready when I need it, no fuss. That alone makes it worth making again and again.

I started throwing this together after getting tired of salads that left me hungry an hour later. I wanted something fresh but also filling, something that felt like real food and not just a side dish pretending to be lunch. This one finally checked every box.

There is texture, color, and enough protein to actually keep me satisfied. Plus it holds up beautifully for a few days, which makes it perfect for meal prep or those grab and go moments when cooking just is not happening.

Why This Is One of My Go-To Meal Prep Recipes

I like recipes that work harder so I do not have to. This pasta salad is one of those rare dishes that tastes just as good on day three as it does right after mixing. Sometimes I think it gets even better once everything has had time to soak into the dressing.

It also does not feel repetitive, which is important when you are eating leftovers. The crunch from the vegetables, the tender chicken, and the sharp cheese keep every bite interesting enough that I never feel like I am forcing myself to finish it.

Ingredients Needed for the Recipe

• Chicken breast – Adds the main source of protein and makes the salad hearty and satisfying.
• Chickpea pasta – Gives extra protein and fiber while holding the dressing well.
• English cucumber – Brings freshness and a cool crunch to balance the richer ingredients.
• Cherry tomatoes – Add juiciness and a little natural sweetness.
• Red bell pepper – Provides color, texture, and a mild sweetness.
• Shredded carrots – Add subtle crunch and help round out the vegetables.
• Sweet onion – Gives a gentle bite without overpowering the salad.
• Sharp cheddar cheese – Adds richness and a bold savory flavor.
• White wine vinegar – Brings brightness and balances the heavier ingredients.
• Olive oil – Helps create a smooth dressing and ties everything together.
• Dijon mustard – Adds depth and a slight tang while helping emulsify the dressing.
• Honey – Softens the acidity with just a touch of sweetness.
• Parmesan cheese – Gives the dressing a salty, nutty finish.
• Italian seasoning – Adds a familiar herb flavor that makes the salad feel complete.
• Salt and black pepper – Enhance all the other flavors.

How to make High Protein Pasta Salad?

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Step 1 – Cook the Pasta

Bring a pot of salted water to a boil and cook the chickpea pasta according to the package directions. Keep a close eye on it because this type of pasta cooks faster and can get soft if overdone.

Once it is just tender, drain and rinse it under cold water. This stops the cooking process and helps the pasta stay firm when mixed with the dressing.

Step 2 – Prepare the Dressing

In a small bowl, whisk together the white wine vinegar, olive oil, honey, Dijon mustard, parmesan, Italian seasoning, salt, and pepper. I like to whisk a little longer than I think I need to so it becomes smooth and slightly creamy.

Taste it and adjust the seasoning if needed. The flavor should be bright but balanced, not too sharp and not too sweet.

Step 3 – Chop and Prep the Ingredients

Dice the cucumber, halve the tomatoes, chop the bell pepper, and finely cut the onion. Try to keep the pieces similar in size so every bite gets a little of everything.

If you are using rotisserie chicken, shred or chop it into bite sized pieces. It saves time and blends beautifully into the salad.

Step 4 – Combine the Salad Base

In a large mixing bowl, add the cooled pasta, chicken, vegetables, and cheddar cheese. This is when it really starts to look like a meal instead of separate ingredients.

Give everything a gentle toss just to distribute the ingredients before adding the dressing. It helps prevent clumping later.

Step 5 – Add the Dressing

Pour the dressing evenly over the mixture. Start with most of it, then save a small amount in case you want to refresh the salad later.

Toss everything together gently until coated. Take your time here so the pasta stays intact and the ingredients do not get mashed.

Step 6 – Let It Rest

For the best flavor, let the salad sit for about 15 to 20 minutes before serving. This allows the dressing to soak into the pasta and vegetables.

Right before serving, sprinkle a little extra parmesan on top if you like. It adds a nice finishing touch.

Simple Ways to Change It Up

This recipe is incredibly flexible, which is one reason I keep coming back to it. You can swap ingredients based on what you already have without worrying about ruining the balance.

Sometimes I change the cheese, sometimes I add more vegetables, and occasionally I even switch the protein. It always works out, which makes it feel less like a strict recipe and more like a formula.

• Use feta instead of cheddar for a slightly tangier flavor.
• Add olives for a briny contrast.
• Mix in spinach or chopped broccoli for extra greens.
• Swap chicken for beans or edamame to keep it plant based.
• Stir in fresh herbs like basil, parsley, or dill for brightness.

Tips

• Cook the pasta just to al dente so it does not become mushy later.
• Rinse the pasta with cold water to stop the cooking and keep the texture firm.
• Use pre cooked or rotisserie chicken to save time during busy weeks.
• Cut vegetables evenly so every bite feels balanced.
• Reserve a little dressing to refresh leftovers before serving.
• Let the salad sit for a few minutes after mixing so flavors can develop.
• Do not overdress at first, you can always add more later.
• Store it in airtight containers to keep everything crisp.

Storage and Make-Ahead Notes

This pasta salad was made for planning ahead. I portion it into containers and keep it in the refrigerator, where it stays fresh for several days without losing its texture.

Before eating leftovers, I like to add a small splash of the reserved dressing and toss it again. That quick refresh brings everything back to life and makes it taste newly made.

If you are preparing it for a gathering, you can assemble it earlier in the day and chill it until serving. It actually benefits from that rest time, which takes some pressure off when hosting.

Just give it a gentle stir before setting it out. The flavors settle together nicely, and you get a pasta salad that feels thoughtful without requiring last minute work.

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High Protein Pasta Salad Recipe

Author: Elly Cooking Method: Assembling, Boiling, No Cook Cuisine: American Courses: Main Course

Difficulty: easy Prep Time 15 mins Cook Time 10 mins Total Time 25 mins

Servings: 5 Estimated Cost: $ 12 Calories: 560

Best Season: Summer, Spring

Description

This high protein pasta salad is so easy to make, absolutely delicious, and perfect to meal prep for lunches. It packs an impressive 39 grams of protein and 9 grams of fiber per serving for a balanced, satisfying meal you'll love. Made with chickpea pasta, lean chicken, fresh veggies, and a zesty Italian Parmesan vinaigrette, it's a nutritious powerhouse that doesn't sacrifice flavor.

ingredients

Servings

Pasta Salad

• 1 lb chicken breast or rotisserie chicken (cooked, chopped and cooled)
• 8 oz chickpea pasta (cooked according to package directions and cooled)
• 1 cup English cucumber (diced)
• 1 cup cherry tomatoes (halved)
• 1 red bell pepper (diced)
• 1 cup shredded carrots
• 1 small sweet onion (diced)
• 4 oz sharp cheddar cheese (cubed)

Italian Parmesan Vinaigrette

• 3 tbsp white wine vinegar
• ¹⁄₄ cup olive oil (or avocado oil)
• 1 tbsp Dijon mustard
• 1 tbsp honey
• ¹⁄₄ cup parmesan cheese (grated)
• ¹⁄₂ tsp Italian seasoning
• 1 pinch salt (more to taste)
• 1 pinch black pepper (more to taste)

Instructions

1. Make the dressing

   In a small bowl, combine white wine vinegar, olive oil, honey, Dijon mustard, parmesan cheese, Italian seasoning, salt, and pepper. Whisk until fully combined. Taste and adjust salt and pepper as needed.
   Mark as complete

2. Prepare ingredients

   Cook chickpea pasta according to package directions until al dente. Rinse under cold water to stop cooking and cool completely. Chop cooked chicken, dice vegetables, and cube cheese.
   Don't overcook chickpea pasta—it's more fragile than traditional pasta. Rinse in cold water after cooking.
   Mark as complete

3. Combine salad

   In a large mixing bowl, add cooled chicken, cooked chickpea pasta, cucumber, cherry tomatoes, red bell pepper, shredded carrots, sweet onion, and cheddar cheese.
   Mark as complete

4. Dress and toss

   Pour the prepared dressing over the pasta and vegetable mixture. Toss gently until all ingredients are evenly coated.
   Mark as complete

5. Serve or store

   Top with additional parmesan cheese if desired. Serve immediately, or refrigerate for meal prep. Makes 4-6 servings.
   For best flavor, let salad chill 30 minutes before serving.
   Mark as complete

Nutrition Facts

Servings 5

Serving Size 1 serving (approx. 1.5 cups)

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Amount Per Serving

Calories 560kcal

% Daily Value *

Total Fat 25gg39%

Saturated Fat 9gg45%

Trans Fat 0gg

Cholesterol 80mgmg27%

Sodium 500mgmg21%

Potassium 450mgmg13%

Total Carbohydrate 45gg15%

Dietary Fiber 9gg36%

Sugars 10gg

Protein 39gg78%

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Calcium 20% mg

Iron 15% mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

• Don't overcook your pasta. Chickpea pasta is more fragile than traditional pasta. Cook to al dente (usually 6-8 minutes) and rinse in cold water to stop cooking.
• Time savers. Use rotisserie chicken and pre-chopped veggies to cut prep time. Store-bought Italian dressing works in a pinch too!
• Freshen leftovers. Pasta absorbs dressing over time. Add a splash of fresh dressing or lemon juice before serving leftovers for best flavor.
• Make it vegetarian. Omit chicken and add 1 cup edamame or black beans for plant-based protein.

Keywords: high protein pasta salad, meal prep lunch, chickpea pasta, healthy pasta salad, protein-packed dinner, easy lunch recipe