Creating a nutritionally balanced high protein pasta salad that is not too carb heavy and actually has plenty of protein takes a bit of know-how. With years of recipe development experience combined with nutrition training, we easily pulled together this delicious pasta salad packed with 30 grams of protein, 9 fiber and tons of fresh veggies. Read on to see how easy it is to make your own!
In need of a hearty pasta salad that’s as great for meal prep or to serve your family and friends? This protein pasta salad fits the bill perfectly, and while we love the ingredients and flavors as is, you can easily customize to make it your own!
Jump to:
- Why you’ll love this protein pasta salad
- Ingredients Needed for Salad
- Protein Pasta vs Regular
- How to make this high protein chicken pasta salad
- Salad dressing recipe for pasta salad
- Serving and storing the protein pasta salad
- Recipe highlight
- Ingredient Tips and Substitutions
- Did you make this recipe?
- High Protein Pasta Salad with Chicken
Why you’ll love this protein pasta salad
- Great for meal prep or feeding a crowd thanks to the hearty pasta salad, which maintains its texture and flavor for a few days.
- Nutritionally balanced with a great mix of protein, fiber filled carbs, healthy fats and tons of veggies.
- Easy, fast and delicious. You can have a huge batch of this flavorful pasta salad ready to enjoy in about 40 minutes or less.
- Customizable, working with a variety of veggies or protein options you have on hand.
Ingredients Needed for Salad
- 1 package (at least 12 ounces) of your favorite protein pasta. Feel free to use any shape like rotini or penne, just don’t use spaghetti. We love Barilla for a more economical option, and Banza is also great if Barilla isn’t available.
- 12 ounces cooked chicken, cut into small bite-size pieces. You will need about 1 pound of raw chicken to yield 12 ounces cooked chicken.
- 12 slices of salami (56 grams), thinly cut into matchstick size pieces.
- 1 cup (100 grams) cucumbers, preferably Persian or hothouse variety.
- 1 cup (150 grams) cherry tomatoes, sliced in half.
- 1 cup (25 grams) spinach or other dark leafy green like arugula, finely chopped.
- ⅓ cup (50 grams) kalamata olives, sliced in half.
Protein Pasta vs Regular
Does it really make that much of a difference to use “protein pasta”? Well, if you’re looking for a way to easily add more protein and fiber to your meals, little extra bits here and there can add up!
On average, protein pasta like this one from Barilla, has 10g of protein per 2 oz serving and 5 grams of fiber. And brands like Banza has even more, coming in at 14 grams of protein and 8 grams of fiber per 2 oz serving.
Compared to regular pasta, which has 7 grams of protein and 3 grams of fiber per 2 oz serving, protein pasta is an easy way to add a few extra grams of each without a big difference in taste or texture. If you want the biggest protein bang, opt for brands like Banza which offers twice as much protein and fiber over regular pasta.
Ingredients for pasta salad dressing
- ¾ cup quality extra virgin olive oil
- ¼ cup fresh squeezed lemon juice from about 1-1.5 lemons
- 1 teaspoon dried oregano
- 1 garlic clove, minced
- ½ teaspoon kosher or sea salt
- ¼ teaspoon black pepper
How to make this high protein chicken pasta salad
Prep Chicken
Sprinkle cubed chicken pieces with salt, pepper and Italian seasoning. Add 1 tablespoon of olive oil and 1 diced garlic clove to a large sauté pan. Cook for 7-9 minutes on medium heat, till chicken is cooked through. Immediately transfer to serving dish and place in the fridge to cool down.
Cook pasta
In a large stockpot, cook pasta according to package directions. When al dente, strain and set in a large serving bowl and toss with a bit of olive oil to avoid pasta sticking together. Place in the fridge to cool down while you prep the rest of the salad.
Prep Veggies
Chop and slice veggies and olives. Remove pasta and chicken from the fridge and add all ingredients to the pasta.
Add dressing
Find simple directions to make the best salad dressing for pasta salad below. When dressing is ready, add ⅓-1/2 cup of the prepared dressing and toss all ingredients to combine. Season to taste with salt and pepper and add a bit more dressing if desired.
Salad dressing recipe for pasta salad
This simple recipe makes the best salad dressing for pasta salad because it’s fresh but packs a flavorful punch. A light vinaigrette doesn’t stand up to all the hearty vegetables, proteins and pasta so we need a dressing that will give a major dose of flavor! This one definitely fits the bill.
Add all ingredients to a bowl or measuring cup.
Whisk all ingredients together and add ⅓-1/2 cup to the pasta salad. Reserve extra pasta salad dressing in a lidded container in the fridge.
Serving and storing the protein pasta salad
If desired, garnish finished salad with fresh oregano leaves and some crumbled feta cheese. Serve immediately or cover and store in the fridge for up to 5 days.
If making the pasta salad for meal prep, immediately divide up into meal prep containers (these are my favorite lidded glass containers), and store in the fridge.
Thanks to the slightly denser texture of the protein pasta, it holds up extremely well with the veggies and salad dressing, and doesn’t get soggy. Even if you’re not looking to add extra protein through the pasta, it’s a great option for this salad just because it winds up tasting great for several days.
Recipe highlight
Greek yogurt marinated chicken thighs are another great protein option to add to this salad. Same Mediterranean inspired flavors and easy preparation as the sautéed chicken bites.
Ingredient Tips and Substitutions
- For an even quicker prep, use store bought shredded chicken, cut into small bite-sized pieces, or rotisserie chicken.
- Purchase “light” salami to reduce calories from fat. Light salami has 55% less fat and 40% fewer calories than regular salami, making a smart choice for those mindful of specific nutrition and health goals.
- Chopped bell peppers make an excellent addition or substitution for the tomatoes.
Is protein Pasta Gluten Free?
Not all protein pastas are gluten free, with many brands including this particular line from Barilla, using whole wheat flour along with chickpeas or lentils.
There are many gluten free “protein pastas” though, which are usually made from chickpeas or a blend of beans. Two good options that we have taste tested are Banza protein pasta, which is certified gluten free, as well as the Barilla chickpea protein pasta.
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Did you make this recipe?
If you gave this recipe a try, I’d love your feedback! Any tips or recipe additions you’d like to share, I’d love to hear it! Let’s connect down in the comments below.
High Protein Pasta Salad with Chicken
Ingredients
For the pasta salad
- 12 ounces Dry protein pasta
- 2 tablespoon Olive oil divided
- 1 lb Chicken breast cut into bite sized pieces; 12 ounces cooked
- 2 teaspoon Italian seasoning
- Salt and pepper
- 12 slices Light salami thinly sliced
- 1 cup Cucumbers 100 grams; thinly sliced
- 1 cup Cherry tomatoes 150 grams; sliced in half
- 1 cup Baby spinach 25 grams; finely chopped
- ⅓ cup Kalamata olives 50 grams; sliced in half
For the pasta salad dressing
- ¾ cup Olive oil
- ¼ cup Lemon juice
- 1 teaspoon Dried oregano
- 1 Garlic clove minced
- ½ teaspoon Kosher salt
- ¼ teaspoon Black pepper
Instructions
- Cook pasta according to package directions. When al dente, strain and set in a large serving bowl and toss with 1 tablespoon of olive oil so pasta doesn't stick. Set in the fridge to cool down while you prepare the remainder of the salad.12 ounces Dry protein pasta, 2 tablespoon Olive oil
- While pasta is cooking, cook the chicken. Toss chicken pieces in Italian seasoning, salt and pepper. Warm 1 tablespoon olive oil in a large pan over medium heat and cook seasoned chicken bites for 8-12 minutes, till cooked through. Transfer to a plate and set in the fridge to cool.1 lb Chicken breast, 2 teaspoon Italian seasoning, Salt and pepper
- Cut up and slice the vegetables and salami while pasta and chicken cook and then cool for about 20 minutes.12 slices Light salami, 1 cup Cucumbers, 1 cup Cherry tomatoes, 1 cup Baby spinach, ⅓ cup Kalamata olives
- Prepare the salad dressing by adding all ingredients to a bowl or lidded jar and whisking or shaking till ingredients are incorporated.¾ cup Olive oil, ¼ cup Lemon juice, 1 teaspoon Dried oregano, 1 Garlic clove, ½ teaspoon Kosher salt, ¼ teaspoon Black pepper
- When pasta and chicken are cooled down, add chicken and vegetables to the bowl of pasta. Add ⅓ cup-½ cup of prepared dressing and toss till well combined. Taste and season with additional salt and pepper and more dressing if desired. Optional garnishes of light feta cheese and fresh oregano.
- Serve immediately or cover in an airtight container and store in the fridge for up to 5 days till ready to eat.
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