Easy High Protein Pasta Salad!

This easy high protein pasta salad will be your next go to recipe at all summer get togethers, or if you need a quick lunch on the go! It’s a high protein and high fiber meal that will leave you full and satisfied for hours!

With 30 grams of protein and 10 grams of fiber per serving this is one of the healthiest meals that you can make! You will be sure to feel great all day eating this!

high protein pasta salad in a bowl with a spoon and ingredients around it.

Why I Love This Recipe!

I’m always looking for a high protein fast lunch but it’s hard to always be cooking a full meal everyday. This high protein pasta salad you can make ahead of time and it’s good for 3-4 days!

Of course I want a meal that’s low glycemic index and this recipe perfectly fits! It is LOADED with fresh vegetables which means that there is a ton of fiber (10 grams per serving!) which helps to level out your blood sugars.

The black beans and chicken help to really bump up the protein in this recipe! Depending whether you add the chicken or not there is over 30 grams of protein per serving! It’s hard to find a recipe that has that much protein with so little effort!

Ingredients

Ingredients for high protein pasta salad.

While I give you a list of ingredients here, you can use a variety of ingredients. If you don’t have a certain vegetable that I use, just use what you have! Or add in as many as you want! The beauty of pasta salad is that you can essentially empty your fridge contents into a bowl and the result usually turns out well!

Here are the ingredients that I used:

  • I used a mixture of chickpea pasta and whole wheat pasta. If you’ve ever tried chickpea pasta, it is delicious but I like to have some real pasta in there too. It adds extra protein and fiber using chickpea pasta so I do recommend having at least some in there.
  • Black beans are a delicious and healthy option to up the protein, fiber and make it a low glycemic index recipe!
  • Mozzarella cheese is one of my favourite cheeses out there! I always have shredded mozzarella on hand for my homemade pizza recipe and it works perfectly for this recipe too!
  • I chose these vegetables for one reason, they stand up well overtime and remain crunchy for days if you’re prepping this ahead of time! Fresh cucumbers, cherry tomatoes, and red peppers are some of the best options for a pasta salad.
  • For the chicken in this recipe I used our recipe for Baked Chicken with Feta and oh my goodness… If you haven’t tried this recipe then you need to! It adds AMAZING flavour and adds more protein to the salad!

Marinade Ingredients

This marinade can be used for any type of salad and it pairs perfectly with this recipe especially! You can make it ahead of time and leave it in the fridge for up to 7 days. Just make sure to shake it well before you add.

  • Olive oil
  • White sugar
  • Oregano
  • White vinegar
  • Salt
high protein pasta salad up close.

Storage

You can save and store this recipe for 3-4 days in the refrigerator. If you’re planning to store it, I would keep it in a tightly sealed container and put it in the fridge as soon as you can.

It’s meant to be eaten chilled so it works perfectly to eat over the next few days.

Substitutions & Additions

  • You can use any type of pasta for this recipe but it is a high protein pasta salad in part because of the chickpea pasta. Chickpeas are a good source of protein so it ups the protein in it!
  • You can use any type of chicken for this recipe, pre-cooked rotisserie chicken from the grocery store works! Adding extra chicken to the recipe will make it an even better meal!
  • Any type of cheese works for this recipe, some others I have tried are cheddar cheese and feta cheese. Both taste incredibly delicious!
  • If you don’t have the marinade ingredients feel free to use any type of oil based salad dressing that you have in your fridge such as Italian dressing!
  • You can swap out black beans for any type of beans that you have. You don’t need to cook canned beans, but be sure to rinse them well under cold water to remove the liquid it’s stored in.

Health Benefits

This low glycemic index recipe has SO many health benefits because of the pasta, vegetables, and healthy fats in the cheese and marinade! Here are a few of the health benefits you get from eating this.

Chickpea & Whole Wheat Pasta

Chickpea and whole wheat pasta are both loaded with fiber which helps to regulate blood sugars when you eat. Chickpea pasta also offers a healthy dose of protein too!

Vegetables

The mixture of vegetables offers essential vitamins, minerals and nutrients, while also adding extra fiber to the recipe! They’re also low in calories while offering a lot of volume to a meal!

Cheese & Olive Oil Marinade

We all need healthy fats in our diets and they help to keep us feel full and satisfied at meals. Olive oil is rich in omega-3 fatty acids which is beneficial for brain health!

Recipe Nutrition Facts

This recipe serves approximately 6 people, here are the nutrition facts for these portions:

  • 388 Calories
  • 312.8 Grams of Protein
  • 30 Grams of Carbohydrates
  • 10 Grams of Fiber
  • 13.6 Grams of Fat

Expert Recipe Tips

I always like to share recipes that are easy and nearly impossible to mess up. Thankfully pasta salad doesn’t require an expert to make!

You simply add all of the ingredients to a bowl, pour the marinade over it and mix thoroughly!

That’s it, you’ll appear like an expert cook when you offer it to people, and they won’t know how simple this recipe was. Prepare to impress!

High protein pasta salad.

High Protein Pasta Salad

Michelle Saari RD MSc
This high protein pasta salad is a quick and nutritious meal, featuring whole grain pasta, grilled chicken, chickpeas, and fresh vegetables. Tossed in a zesty lemon vinaigrette, it's packed with flavor and perfect for a healthy lunch or dinner.
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Main Course
Cuisine Italian
Servings 6 people
Calories 338 kcal

Ingredients
  

Pasta

  • 1 Cup Chickpea Pasta
  • 2 Cups Whole Wheat Pasta

Vegetables & Other Ingredients

  • 1 Large Cucumber
  • 1 Large Red Pepper
  • 1 Cup Chopped Tomatoes
  • 1/2 Cup Mozarella
  • 1 Cup Canned Black Beans
  • 1 Pound Chopped Chicken Breast

Marinade

  • 1/4 Cup Olive Oil
  • 1 Tsp Oregano
  • 1/2 Tsp Salt
  • 2 Tbsp White Vinegar
  • 1 Tsp White Sugar

Instructions
 

  • Cook the pasta according to cooking instructions on the package.
  • In a bowl mix together the marinade ingredients.
  • Chop up all the vegetables into small pieces and mix together in a large bowl.
  • For the chicken, you can chop up either a premade roasted chicken into small pieces. Or you can use our Baked Chicken and Feta Recipe! This will add a great flavour to the recipe!
  • In the large bowl add all of your ingredients together, pour the marinade overtop of the mixture and thoroughly mix all the ingredients together.
  • Top with the mozzarella cheese, serve and enjoy!

Notes

  • For the chicken breast you can use any type of chicken breast recipe that you want.  I recommend using our Baked Chicken and Feta Cheese recipe!  I recommend using a very flavourful chicken recipe to add more flavour.
  • You can use any type of pasta that you want for this recipe, using chickpea pasta helps to add more protein to it!
  • The total recipe has 30 grams of protein per serving!  It also has 39 grams of carbohydrates, 10 grams of fiber, and 12.5 grams of healthy fats!
  • You can top with any kind of cheese that you want.
Keyword black beans, chicke pea pasta, chicken, cucumbers, high protein, high protein pasta salad, mozarella cheese, pasta, pasta salad, red peppers, tomatoes, whole wheat, whole wheat pasta

Try making this recipe with our Baked Chicken and Feta recipe, you can find here!

baked chicken and feta on a plate.

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