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High Protein Pasta Salad Recipe (Ready in 20 Minutes)

If you're looking for a healthy, filling meal that's perfect for lunch, meal prep, or a light dinner, this High Protein Pasta Salad is an excellent choice. Packed with lean protein, fresh vegetables, whole-grain pasta, and a tangy homemade dressing, this recipe is satisfying, nutritious, and easy to make in just 20 minutes.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Salad
Cuisine American
Servings 4 people
Calories 420 kcal

Ingredients
  

Ingredient For the Pasta Salad

  • 8 oz whole wheat rotini pasta
  • 2 cup cooked grilled chicken breast, diced
  • 1 cup low-fat cottage cheese
  • 1/2 cup plain Greek yogurt
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/2 cup red bell pepper, diced
  • 1/4 cup red onion, finely chopped

Ingredient For the Dressing

  • 2 tbsp extra virgin olive oil
  • 1 tbsp fresh lemon juice
  • 1 tbsp Dijon mustard
  • 1 tbsp garlic powder
  • 1/2 tbsp teaspoon Italian seasoning
  • Salt, to taste
  • Black pepper, to taste

Optional Ingredient

  • 1/4 cup shredded cheddar cheese (optional)
  • 2 tbsp chopped fresh parsley (optional)
  • 2 tbsp sliced black olives (optional)
  • 1/4 cup sweet corn kernels (optional)
  • 1 tbsp sunflower seeds (optional)
  • 1 tbsp pumpkin seeds (optional)
  • Crushed red pepper flakes (optional, for a spicy kick)

Instructions
 

Step 1: Cook the Pasta

  • Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to the package directions until al dente. Drain and rinse under cold water to stop the cooking process. Let it cool completely.

Step 2: Prepare the Dressing

  • In a small mixing bowl, whisk together the olive oil, lemon juice, Dijon mustard, Greek yogurt, cottage cheese, garlic powder, Italian seasoning, salt, and black pepper. Add honey if you prefer a slightly sweeter dressing.

Step 3: Combine the Ingredients

  • In a large salad bowl, add the cooled pasta, diced grilled chicken, cherry tomatoes, cucumber, red bell pepper, and red onion. Stir gently until everything is evenly combined.

Step 4: Add the Dressing

  • Pour the creamy dressing over the pasta mixture. Toss gently until every piece is coated.

Step 5: Add Optional Toppings

  • If desired, fold in the shredded cheddar cheese, black olives, corn, parsley, sunflower seeds, and pumpkin seeds for extra flavor, crunch, and nutrition.

Step 6: Chill or Serve

  • Serve immediately or refrigerate for 20–30 minutes for even better flavor. Garnish with additional parsley and freshly cracked black pepper before serving.

Notes

  • Swap grilled chicken for grilled shrimp or turkey.
  • Use chickpea pasta for even more protein.
  • Add spinach or baby kale (optional) for extra greens.
  • Sprinkle feta cheese (optional) for a Mediterranean twist.
  • Add diced avocado (optional) for healthy fats.