How much protein is in a high protein pasta salad?

The amount of protein depends on the ingredients you use. One portion of high protein pasta salad, made with chickpea pasta, chicken, and mixed vegetables, usually provides 25 to 40 grams of protein. If you keep it vegetarian, using beans and cheese, you can still get around 20 to 30 grams.

Can I make a high protein pasta salad ahead of time?

Yes. It works well for meal prep. You can prepare it the night before, store it in an airtight container, and refrigerate it. To keep the texture fresh, add the dressing right before eating instead of mixing it in too early.

What pasta is best for a high protein pasta salad?

Lentil and chickpea pasta stand out as excellent options since they naturally pack more protein compared to standard pasta. Popular options include Barilla Protein+ and Banza, which are both reliable for taste and nutrition.

Can I make this recipe vegetarian or vegan?

Absolutely. For a vegetarian option, use beans, chickpeas, edamame, and cheese. For a vegan high protein pasta salad, replace the cheese with nutritional yeast or vegan cheese and add tofu or tempeh for extra protein.

What is the typical storage life of high protein pasta salad in the refrigerator?

When kept in a sealed container in the refrigerator, it usually stays fresh for 3 to 5 days. If the salad loses moisture after a day, drizzle some olive oil or mix in a fresh portion of dressing to restore its taste and texture.

Is high protein pasta salad good for weight loss?

Yes, because it combines lean protein, fiber, and healthy fats. These help you feel full longer, which makes it easier to stay within your daily calorie goals. For personalized advice, check resources like the U.S. Department of Agriculture’s nutrition database at USDA FoodData Central .

High Protein Pasta Salad: Easy 30-Minute Meal Prep Recipe

Name: High Protein Pasta Salad
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Cuisine: American
Ingredients: 12 oz (340 g) chickpea pasta (fusilli or rotini); 2 cups (300 g) cooked chicken breast, diced or shredded; 1 can (15 oz / 425 g) chickpeas, drained and rinsed; 1 cup (150 g) cherry tomatoes, halved; 1 English cucumber (250 g), diced; 1 red bell pepper (150 g), diced; 1/4 medium red onion (35 g), finely chopped; 1/2 cup (70 g) pitted olives, sliced (optional); 3/4 cup (85 g) mozzarella pearls or 1/2 cup (75 g) feta, crumbled; 1/4 cup (10 g) fresh parsley or basil, chopped

Description

High Protein Pasta Salad made with chickpea pasta, lean chicken, Greek yogurt dressing, and colorful vegetables. About 30 g protein per serving. Perfect for meal prep, busy lunches, and post-workout dinners.

Ingredients

Scale

12 oz (340 g) chickpea pasta (fusilli or rotini)

2 cups (300 g) cooked chicken breast, diced or shredded

1 can (15 oz / 425 g) chickpeas, drained and rinsed

1 cup (150 g) cherry tomatoes, halved

1 English cucumber (250 g), diced

1 red bell pepper (150 g), diced

1/4 medium red onion (35 g), finely chopped

1/2 cup (70 g) pitted olives, sliced (optional)

3/4 cup (85 g) mozzarella pearls or 1/2 cup (75 g) feta, crumbled

1/4 cup (10 g) fresh parsley or basil, chopped

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Instructions

1. Bring a large pot of salted water to a boil. Add chickpea pasta and cook until al dente per package directions minus 1 minute. Drain and rinse under cold water to stop cooking.

2. Dice or shred cooked chicken. Rinse and drain chickpeas well; pat dry to avoid watering down the salad.

3. Chop cucumber, bell pepper, red onion, and halve tomatoes. Chop herbs. Keep pieces small for the best bite.

4. In a small bowl, whisk 1/3 cup (80 ml) extra-virgin olive oil, 1/4 cup (60 ml) red wine vinegar, 1/4 cup (60 g) plain Greek yogurt, 1 tbsp (15 g) Dijon, 1 minced garlic clove, 1 1/4 tsp kosher salt, 1/2 tsp black pepper, and 1 tsp dried oregano until smooth.

5. In a large mixing bowl, combine cooled pasta, chicken, chickpeas, vegetables, olives, and cheese. Pour over dressing and toss gently until evenly coated.

6. Refrigerate 30 minutes before serving to let flavors meld. Garnish with fresh herbs and adjust salt, pepper, or lemon to taste.

7. For meal prep, portion into 6 airtight containers. Reserve a few tablespoons of dressing to add right before eating.

Notes

Protein boost: add 1 cup (150 g) shelled edamame to reach 30–35 g protein per serving.

Vegetarian: omit chicken and add 1 extra cup beans or edamame.

Dairy-free: use dairy-free yogurt or a vinaigrette and skip the cheese.

Gluten-free: choose certified GF chickpea or lentil pasta.

Storage: keeps 3–5 days refrigerated; refresh with a splash of olive oil or dressing.

Food safety: if using chicken, cook to 165°F (74°C) and refrigerate leftovers within 2 hours.

Prep Time: 15 minutes
Cook Time: 10 minutes
Category: Main Course, Salad
Method: Stovetop
Cuisine: American, Mediterranean

Nutrition

Serving Size: 1/6 recipe (~1.5 cups)
Calories: 430
Sugar: 6g
Sodium: 520mg
Fat: 15g
Saturated Fat: 4g
Unsaturated Fat: 11g
Trans Fat: 0g
Carbohydrates: 43g
Fiber: 8g
Protein: 30g
Cholesterol: 55mg