This High-Protein Pasta Salad is a balanced, energizing meal that combines whole grain or legume-based pasta with lean protein, crisp veggies, and a zesty dressing. Perfect for lunchboxes, post-workout meals, or summer picnics, it’s both satisfying and nutrient-dense.
Yields: 6-8 servings
Prep time: 20 minutes
Cook time: 10-12 minutes
✨ Why You’ll Love This
✔ 40g protein per serving with smart ingredient swaps
✔ No sad salads – hearty and satisfying
✔ Stays fresh for 4 days – perfect for meal prep
✔ Balanced macros (carbs + protein + healthy fats)
Ingredients:
- 1 (8-12 ounce) box chickpea pasta (rotini, penne, or farfalle work well)
- 8 ounces fresh mozzarella balls (pearl or small), halved if larger
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup fresh basil leaves, chopped
- For the dressing:
- 1/4 cup extra virgin olive oil
- 3 tablespoons red wine vinegar
- 1 tablespoon Dijon mustard
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
- Optional protein additions:
- 1 cup cooked and cubed grilled chicken or chickpeas
Equipment:
- Large pot
- Colander
- Large mixing bowl
- Whisk or fork
Instructions :
Step 1: Cook the Pasta
- Bring a large pot of salted water to a boil. Add the chickpea pasta and cook according to package directions, usually about 8-10 minutes, until al dente.
Step 2: Drain and Rinse the Pasta
- Drain the cooked pasta in a colander. Rinse with cold water to stop the cooking process and cool it down quickly. This also helps to prevent the pasta from sticking together.
Step 3: Prepare the Dressing
- In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, and dried oregano. Season with salt and freshly ground black pepper to taste.
Step 4: Combine Salad Ingredients
- In a large mixing bowl, combine the cooked and cooled chickpea pasta, mozzarella balls, halved cherry tomatoes, halved Kalamata olives, and thinly sliced red onion.
Step 5: Add Optional Protein (if using)
- If you are adding grilled chicken or chickpeas, add them to the bowl with the other salad ingredients.
Step 6: Dress the Salad
- Pour the prepared dressing over the pasta and vegetable mixture. Toss gently to ensure everything is well coated.
Step 7: Add Fresh Basil
- Stir in the chopped fresh basil leaves.
Step 8: Chill (Optional)
- For best flavor, cover the pasta salad and refrigerate for at least 20-30 minutes to allow the flavors to meld together.
Step 9: Serve and Enjoy!
- Serve your high-protein pasta salad chilled. It’s a delicious and satisfying meal on its own or a great accompaniment to other dishes.
💎 Chef’s Pro Tips
✅ Protein boost: Add 2 hard-boiled eggs (sliced)
✅ Meal-prep hack: Store dressing separately if making ahead
✅ Vegan option: Use tofu + nutritional yeast
📊 Nutrition (Per Serving)
| Calories 420 | Protein 40g | Carbs 35g |
| Fiber 8g | Sugar 4g | Gluten-Free ✔ |
🍽 Serving Ideas
Post-Workout: With extra grilled chicken
Low-Carb: Reduce pasta, double veggies
Picnic Perfect: Pack in mason jars
Enjoy your delicious homemade High-Protein Pasta Salad!
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