Ever made a pasta salad for lunch, only to be hungry an hour later? That used to be me. Traditional pasta salads taste great, but let’s be real, they’re more of a side dish than a satisfying meal. That’s why I started experimenting with protein-rich twists. The result is this creamy high protein pasta salad that’s hearty enough to keep you full all afternoon, light enough not to weigh you down, and versatile enough for family dinners or meal-prep lunches.

If you’ve been searching for a pasta salad that’s equal parts delicious, filling, and easy, this one deserves a spot in your weekly rotation.

Ingredients

8 oz chickpea rotini pasta (like Banza or Barilla legume pasta)
½ red bell pepper, diced (110g)
½ English cucumber, diced (135g)
1 ½ cups broccoli florets, finely chopped (125g)
1 cup cherry tomatoes, halved (145g)
¼ cup red onion, diced
¼ cup fresh chopped parsley
¼ cup fresh chopped basil
1.5 oz fat-free feta cheese, crumbled
2.25 oz can of sliced black olives, drained
Salt and black pepper, to taste

Dressing:

¼ cup extra virgin olive oil (50g)
4 tbsp red wine vinegar (50g)
1 tbsp Dijon mustard
1 garlic clove, finely minced
Pinch of salt and pepper

Instructions

Cook the pasta
Boil the chickpea rotini according to package instructions, but shave off 1–2 minutes from the recommended time. Chickpea pasta cooks fast and can turn mushy if overdone. Drain and rinse under cold water to stop cooking.
Make the dressing
In a small bowl or jar, whisk together olive oil, red wine vinegar, Dijon mustard, garlic, salt, and pepper until smooth and emulsified.
Assemble the salad
Add cooled pasta to a large bowl. Mix in chopped bell pepper, cucumber, broccoli, cherry tomatoes, red onion, parsley, basil, feta, and olives.
Toss & chill
Pour the dressing over the salad and stir well. Refrigerate for at least 30 minutes before serving to let flavors blend.
Adjust & serve
Before serving, taste and adjust seasoning. If it seems a little dry, drizzle with a touch of olive oil or vinegar.

Tips & Tricks for the Perfect Protein Pasta Salad

Watch the pasta: Chickpea pasta can go from al dente to mush in seconds. Test it early.
Cool completely: Never add dressing while pasta is warm, it’ll absorb too much liquid and lose its bite.
Size matters: Dice veggies about the same size as pasta so each forkful has a balanced mix.
Meal prep hack: Store pasta, veggies, and dressing separately if making ahead, then combine before serving.

Substitutions & Variations

Pasta swaps: Lentil, edamame, or black bean pasta work too. Whole wheat pasta is fine but lower in protein.
Cheese options: Try reduced-fat feta, goat cheese, or vegan tofu crumbles with lemon juice and salt.
Herb flexibility: Use dried herbs if fresh aren’t handy (⅓ the amount).
Vinegar swaps: Apple cider vinegar or lemon juice give a fresh tang.
Add-ins: Carrots, celery, yellow bell pepper, or even roasted chickpeas for crunch.

FAQs About High Protein Pasta Salad

Can I freeze pasta salad?

Not really recommended. Chickpea pasta and fresh veggies lose their texture after freezing. Stick to refrigerating.

How long does it last in the fridge?

Up to 5 days in an airtight container. The flavors actually improve after day one.

What protein can I add to make it even heartier?

Grilled chicken, shrimp skewers, or marinated tofu work beautifully. Even a scoop of tuna makes it a full meal.

Nutrition Breakdown (per serving, 4 servings total)

Calories: ~190
Protein: 20 g
Carbs: 14 g
Fat: 15 g
Fiber: 6 g

(Nutrition values will vary slightly depending on exact brands used.)

This creamy high protein pasta salad is proof that meal-prep recipes don’t have to be boring or leave you hungry. It’s fresh, flavorful, and flexible enough to adapt to whatever you’ve got in the fridge. Personally, I love making a big batch on Sunday so weekday lunches are handled, no mid-afternoon snack raid required.

If you try it, let me know how you made it your own: Did you toss in extra protein? Go full vegan? Add a crunchy topping? Your version might just inspire someone else.

Print the recipe, share it with a friend who’s always “too busy to cook,” or save it for your next Sunday prep session.