High Protein Pasta Salad

If you’re looking for a hearty, protein-rich dish that doesn’t feel heavy, this high protein pasta salad is a solid go-to. It’s colorful, filling, and loaded with grilled chicken, chickpeas, fresh veggies, and a sprinkle of feta for creaminess and tang. It packs in nutrition without sacrificing flavor, making it perfect for meal prep or a balanced lunch.

This salad hits all the marks: lean protein from grilled chicken and chickpeas, complex carbs from the pasta, fresh crunch from cucumbers and spinach, and creamy, salty notes from feta cheese. The juicy cherry tomatoes add brightness, while a simple lemon-herb dressing brings everything together.

Ingredients

Grilled chicken breast, sliced

• Cooked rotini or any short pasta
• Canned chickpeas, drained and rinsed
• Cherry tomatoes, whole or halved
• Cucumber, sliced
• Fresh spinach or mixed greens
• Crumbled feta cheese
• Chopped parsley (optional)
• Olive oil
• Lemon juice
• Salt and black pepper
• Tools You’ll Need
• Grill pan or skillet for chicken
• Large pot for boiling pasta
• Salad bowl or meal prep containers
• Sharp knife for slicing vegetables and chicken
• Strainer for rinsing chickpeas and draining pasta

Instructions

Step 1: Cook the pasta

Boil your preferred pasta according to package directions. Drain and rinse under cold water to stop the cooking process. Let it cool completely.

Step 2: Grill the chicken

Season chicken breast with olive oil, salt, pepper, and herbs of your choice. Grill or sear on both sides until cooked through. Let it rest, then slice or cube.

Step 3: Prep the veggies

Slice cucumbers, halve the cherry tomatoes, and rinse the spinach. Combine in a large bowl with chickpeas.

Step 4: Assemble the salad

Add cooled pasta, grilled chicken, and feta to the bowl with the vegetables. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss gently to combine.

Tips

Swap grilled chicken with hard-boiled eggs or tofu for a vegetarian version.

Make a batch ahead and store it in the fridge for up to 3 days—ideal for meal prep.

Add red onions or olives for more Mediterranean flair.

Use whole wheat pasta for extra fiber and nutrients.

Serving Ideas

Pack it in a lunchbox for work or school.

Serve it chilled at summer picnics or potlucks.

Enjoy as a post-workout meal to refuel with protein and carbs.

Pair it with a light soup or grilled veggies for a complete dinner.

Frequently Asked Questions

Can I use canned chicken or rotisserie chicken?

Yes, both are great time-savers. Just shred or cube and mix in.

Is this dish suitable for meal prep?

Absolutely. Store in airtight containers and add dressing just before serving if possible.

Can I use another type of pasta?

Yes—penne, fusilli, or even lentil/chickpea pasta for added protein are all good options.

See You in the Kitchen

Whether you’re eating clean, training hard, or just looking for a tasty, satisfying salad, this high protein pasta salad delivers. Try it out, make it your own, and enjoy the boost of energy and flavor in every bite.

Happy cooking!

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