Protein Pasta Salad That’ll Keep You Full, Fueled & Craving More

Protein pasta salad has become one of my favorite mealtime heroes. It’s quick to make, endlessly adaptable, and hits that perfect sweet spot: something hearty enough to satisfy but fresh enough that you’ll look forward to every bite. Whether you’re packing lunches, feeding a crowd, or just trying to clean out the fridge in a way that actually feels like a win, this simple salad does it all—and it does it deliciously.

Protein Pasta Salad That’ll Keep You Full, Fueled & Craving More

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

• Author: Olivia Bennett
• Total Time: 20 minutes
• Yield: 4 servings 1x

Pin Recipe

Print Recipe

Description

A hearty, high-protein pasta salad made with chickpeas, grilled chicken, fresh vegetables, and a creamy Greek yogurt dressing.

---

Ingredients

Scale 1x2x3x

8 oz chickpea pasta

1 cup grilled chicken, chopped

1/2 cup chickpeas, rinsed

1/2 cup cherry tomatoes, halved

1/3 cup cucumber, diced

1/4 cup red onion, chopped

2 hard-boiled eggs, chopped

1/4 cup feta or mozzarella balls

2 tbsp parsley, chopped

Salt and pepper to taste

— Dressing —

1/4 cup plain Greek yogurt

1 tbsp olive oil

2 tsp Dijon mustard

1 tsp lemon juice

1 garlic clove, minced

Salt and pepper to taste

Cook Mode Prevent your screen from going dark

---

Instructions

1. Cook pasta according to package instructions and let it cool.

2. In a large bowl, combine pasta, chicken, chickpeas, tomatoes, cucumber, onion, eggs, and cheese.

3. In a small bowl, whisk together the Greek yogurt, olive oil, mustard, lemon juice, garlic, salt, and pepper.

4. Pour the dressing over the salad and toss everything to coat evenly.

5. Add parsley, taste, and adjust seasoning if needed.

6. Chill for at least 30 minutes before serving.

Notes

Use chickpea or lentil pasta to boost the protein.

Tuna or tofu can replace the chicken for variation.

Store in an airtight container in the fridge for up to 4 days.

Add arugula or spinach just before serving for a fresh green touch.

• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Category: Salads
• Method: Mixing
• Cuisine: American

Nutrition

• Serving Size: 1 bowl
• Calories: 380
• Sugar: 4g
• Sodium: 420mg
• Fat: 14g
• Saturated Fat: 3g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 35g
• Fiber: 5g
• Protein: 35g
• Cholesterol: 115mg

Why I Love Protein Pasta Salad (And You Might Too)

Back in my small Vermont kitchen growing up, pasta salad was a summer staple. My mom would toss rotini with whatever veggies we had lying around and a tangy homemade vinaigrette that never failed to bring us to the table. But let’s be honest—those early versions weren’t exactly filling. I’d find myself rummaging for peanut butter crackers an hour later.

That changed for me one hot July afternoon here in Asheville. I had a leftover grilled chicken breast, a box of chickpea pasta, and some cherry tomatoes that needed saving. Out came the cutting board. I chopped, stirred, and tossed it all together with a Greek yogurt-based dressing, and wow—it was everything I wanted. Creamy, savory, fresh, and surprisingly protein-packed. That bowl of protein pasta salad kept me full for hours and sparked a whole new obsession.

Now, I make it at least once a week. It holds up great in the fridge, travels well in lunchboxes, and offers endless room to play. Some days I go the Mediterranean route with chickpeas and olives, others I lean into smoky bacon and hard-boiled eggs. The base idea stays the same: pasta + protein + crunch + zing.

And I’m not the only one hooked. My kids love it, my neighbors ask for the recipe, and even my pickiest friend (the one who eats like a bird) goes back for seconds. Want a similarly refreshing dish? Try my Retinol Carrot Salad—it’s just as bright and balanced, perfect as a side to any protein.

Why I Always Come Back to Protein Pasta Salad

I first made protein pasta salad on a sticky summer night with just some chickpea pasta, leftover chicken, and a half-empty jar of vinaigrette. It was an experiment born from an empty fridge—but it turned into a weekly staple that I now crave. These days, it’s one of those recipes I never measure, just toss, taste, and trust.

If you love low-effort, high-impact recipes, you’ll also appreciate my Retinol Carrot Salad—bright, crisp, and great alongside anything pasta-based.

What Makes a Protein Pasta Salad Actually “Protein-Packed”

To make a protein pasta salad that really holds up as a meal, you need more than just noodles and dressing. The protein is the power player—and thankfully, there are tons of ways to get it in.

I often use:

• Grilled chicken or tuna for a classic base
• Chickpeas or lentils for vegetarian protein power
• Mozzarella pearls or hard-boiled eggs for texture and balance
• Greek yogurt dressings for a creamy, protein-rich finish

The goal is to hit around 25–35 grams of protein per serving. With the right combo of pasta (think chickpea or lentil-based), fresh veggies, and lean proteins, you’ve got a salad that eats like a full plate.

I like to keep the texture varied—crunchy cucumbers, crisp red onions, maybe some herbs for brightness. It’s a cold salad that still feels warm and comforting in all the right ways.

Best Proteins for Pasta Salad That Taste Great Cold

Not all proteins work well in a cold dish. You want something that holds its flavor and texture, even after a night in the fridge. That’s why I keep a mental list of protein go-tos when I’m prepping a protein pasta salad.

Here are my favorites:

• Grilled Chicken – Always reliable, especially with Italian or Greek dressings
• Canned Tuna or Salmon – Great with creamy or lemony dressings
• Chickpeas and Lentils – Plant-based, fiber-rich, and super filling
• Hard-Boiled Eggs – A budget-friendly way to layer in richness
• Tofu or Tempeh – Great for vegan versions with bold seasonings
• Diced Turkey or Ham – Works well with cheddar and mustard vinaigrettes

You don’t have to stick to just one. Combining chickpeas and grilled chicken, for example, gives you great texture and serious staying power.

Balancing Protein with Crunch and Freshness

Protein may be the star, but protein pasta salad works best when you bring in texture and contrast. Think about balance—something crisp, something creamy, and something bright.

Good examples:

• Cucumbers, bell peppers, and celery for crunch
• Cherry tomatoes or sun-dried tomatoes for a sweet-acid bite
• Red onion or scallions for a bit of zip
• Fresh parsley, dill, or basil to wake up the whole bowl

Dressings matter too. I love a Greek yogurt base with lemon, garlic, and olive oil. It adds creaminess without feeling heavy. A light vinaigrette with Dijon and honey also works wonders with tuna or lentils.

Need inspiration for a bold, green-forward dish that pairs beautifully? Check out my Killed Lettuce Salad. It’s packed with flavor and comes together in minutes—just like this one.

Build the Perfect Protein Pasta Salad: Ingredients & How-To

The best thing about making protein pasta salad is how flexible it is. But when you want a reliable version to keep you full and happy, this one’s my favorite. It’s balanced, hearty, and holds up great in the fridge for 3–4 days.

Ingredients

• 8 oz chickpea pasta (or whole wheat)
• 1 cup grilled chicken, chopped (or canned tuna)
• 1/2 cup chickpeas, drained and rinsed
• 1/2 cup cherry tomatoes, halved
• 1/3 cup cucumber, diced
• 1/4 cup red onion, finely chopped
• 2 hard-boiled eggs, chopped
• 1/4 cup feta cheese or mozzarella balls
• 2 tbsp parsley, chopped
• Salt and pepper to taste

For the dressing:

• 1/4 cup plain Greek yogurt
• 1 tbsp olive oil
• 2 tsp Dijon mustard
• 1 tsp lemon juice
• 1 garlic clove, minced
• Salt and pepper, to taste

Instructions

1. Cook pasta according to package directions. Drain and rinse under cold water.
2. In a large bowl, combine pasta, chicken, chickpeas, tomatoes, cucumber, onion, eggs, and cheese.
3. In a small jar or bowl, whisk together all dressing ingredients until smooth.
4. Pour dressing over salad and toss to coat evenly.
5. Add parsley, then season with salt and pepper to taste.
6. Cover and refrigerate for 30 minutes before serving, if possible.

That’s it—your full meal in a bowl. I like to make a double batch and store individual servings in glass containers for grab-and-go lunches. If you’re craving something cozy to serve this alongside, my Chicken Shepherd’s Pie pairs surprisingly well for a warm-cold dinner duo.

Meal Prep & Customizing Protein Pasta Salad for Every Diet

Protein pasta salad isn’t just easy to make—it’s a dream to prep ahead. With a few smart moves, you can stretch one bowl into several meals without losing flavor or texture.

How to Meal Prep It Like a Pro

Here’s how I keep it fresh:

• Toss the base, but save the dressing until just before eating if you’re storing more than 2 days
• Use airtight containers and a paper towel under the lid to absorb moisture
• Avoid adding delicate greens (like spinach) until right before serving
• Chill for at least 30 minutes after assembly to let flavors blend

It keeps for up to 4 days in the fridge, and the flavor only improves. I make a batch on Sunday and eat it through Wednesday—no sad desk lunches here.

If you’re planning a full week of meals, pair it one day with something hot and filling, like my Chicken Enchilada Casserole with White Sauce. The contrast of creamy casserole and chilled salad is a weeknight win.

Make It Yours: Vegan, Gluten-Free, or Low-Carb

Protein pasta salad is naturally flexible. You can easily tweak it to fit your dietary goals.

Try these variations:

• Vegan: Use tofu or edamame, skip the eggs and cheese, and opt for a tahini or hummus-based dressing
• Gluten-Free: Choose chickpea, lentil, or brown rice pasta
• Low-Carb: Swap pasta for spiralized zucchini or cauliflower florets, then bump up protein with more meat or beans

Whatever your path, you’ll still get a balanced bowl packed with flavor and fuel.

Frequently Asked Questions About high protein pasta salad

Conclusion on Protein Pasta Salad Your Go-To

Protein pasta salad isn’t just a recipe—it’s a reliable solution for busy days, picky eaters, and anyone who wants to feel full without fuss. With so many ways to customize it, you’ll never get bored. Whether you’re using grilled chicken, chickpeas, tuna, or tofu, every version can taste brand new with a simple change in dressing or veggies.

This salad’s been a lifesaver for me during hectic weeks, and I hope it becomes that for you, too. If you’ve ever burned the onions or forgotten the salt, you’re not alone. But when you land on something this good—and this easy—it’s worth keeping in your back pocket.

Let’s keep cooking, experimenting, and making delicious messes in the kitchen together. You bring the spoon. I’ll bring the stories.