5 High Protein Pasta Salad Recipes for a Healthy & Satisfying Meal

5 High Protein Pasta Salad Recipes for a Healthy Meal

Pasta salads are a delicious way to enjoy a balanced meal, but adding protein-packed ingredients can take them to the next level.

Whether you’re looking for a healthy lunch, a low-calorie side dish, or a meal-prep option, these high-protein pasta salads will keep you full and energized.

Let’s dive into five mouthwatering recipes that blend flavor, nutrition, and convenience.

1. Grilled Chicken & Avocado Protein Pasta Salad

This healthy chicken pasta salad is packed with lean protein, heart-healthy fats, and fresh vegetables. It’s perfect for meal prep or a quick, satisfying lunch.

Ingredients:

• 2 cups whole wheat or chickpea pasta (for extra protein)
• 1 grilled chicken breast, diced
• 1 avocado, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup feta cheese (optional)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• Salt and pepper to taste

Instructions:

1. Cook the pasta according to package instructions. Drain and let it cool.
2. In a large bowl, combine pasta, diced chicken, avocado, cherry tomatoes, and red onion.
3. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
4. Drizzle the dressing over the salad and toss gently to combine.
5. Garnish with feta cheese and serve chilled.

2. Mediterranean Tuna & Chickpea Protein Pasta Salad

This protein-packed salad is bursting with Mediterranean flavors and makes for a refreshing, low-calorie meal.

Ingredients:

• 2 cups protein pasta (such as lentil or chickpea pasta)
• 1 can tuna in water, drained
• 1/2 cup chickpeas, drained and rinsed
• 1/2 cup cucumber, diced
• 1/4 cup Kalamata olives, sliced
• 1/4 cup red bell pepper, chopped
• 2 tbsp fresh parsley, chopped
• 2 tbsp extra virgin olive oil
• 1 tbsp red wine vinegar
• 1 tsp oregano
• Salt and pepper to taste

Instructions:

1. Cook the pasta according to the package instructions. Rinse with cold water and drain.
2. In a large bowl, combine pasta, tuna, chickpeas, cucumber, olives, red bell pepper, and parsley.
3. In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper.
4. Pour the dressing over the salad and mix well.
5. Chill for 30 minutes before serving for best flavor.

3. Vegan Pesto & Tofu High-Protein Pasta Salad

This creamy, dairy-free pasta salad is loaded with plant-based protein and bursting with basil pesto flavor.

Ingredients:

• 2 cups whole wheat pasta or quinoa pasta
• 1/2 block firm tofu, cubed
• 1/2 cup cherry tomatoes, halved
• 1/4 cup pine nuts
• 1/4 cup fresh basil leaves
• 2 tbsp dairy-free pesto
• 1 tbsp lemon juice
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Cook the pasta according to package directions. Drain and cool.
2. In a skillet, heat olive oil and pan-fry tofu until golden brown.
3. In a large bowl, mix pasta, cherry tomatoes, tofu, and pine nuts.
4. Stir in pesto, lemon juice, salt, and pepper.
5. Serve chilled, garnished with fresh basil.

4. Spicy Thai Peanut Chicken Protein Pasta Salad

A fusion of spicy, savory, and nutty flavors, this Thai-inspired salad is rich in protein and full of crunch.

Ingredients:

• 2 cups whole wheat or edamame pasta
• 1 grilled chicken breast, sliced
• 1/2 cup shredded carrots
• 1/4 cup red bell pepper, julienned
• 1/4 cup chopped peanuts
• 2 tbsp chopped cilantro
• 2 tbsp peanut butter
• 1 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp sriracha
• 1 tsp honey

Instructions:

1. Cook pasta according to package directions, then drain and cool.
2. In a large bowl, combine pasta, chicken, carrots, bell pepper, and peanuts.
3. In a small bowl, whisk together peanut butter, soy sauce, rice vinegar, sriracha, and honey.
4. Pour the dressing over the salad and toss to coat evenly.
5. Serve garnished with cilantro and extra peanuts.

5. Italian-Style High-Protein Pasta Salad with Turkey & Mozzarella

This protein pasta salad is full of bold Italian flavors and makes for an easy, healthy meal-prep option.

Ingredients:

• 2 cups chickpea or whole wheat pasta
• 1/2 cup cooked turkey breast, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup mozzarella pearls
• 1/4 cup black olives, sliced
• 1 tbsp balsamic vinegar
• 1 tbsp olive oil
• 1 tsp Italian seasoning
• Salt and pepper to taste

Instructions:

1. Cook the pasta as directed, then rinse with cold water and drain.
2. In a bowl, mix pasta, turkey, cherry tomatoes, mozzarella, and olives.
3. In a small bowl, whisk together balsamic vinegar, olive oil, Italian seasoning, salt, and pepper.
4. Drizzle the dressing over the salad and toss gently.
5. Serve chilled or at room temperature.

These five high-protein pasta salad recipes are perfect for a healthy, satisfying meal. Whether you’re looking for a quick lunch, a meal-prep option, or a flavorful side dish, these protein-packed salads deliver the best combination of taste and nutrition!