I did not set out to create a healthy meal prep situation. I just wanted something cold, satisfying, and easy to grab when I was too busy to cook again. Somehow this pasta salad turned into the thing I make every single week.
It started on a day when I had leftover chicken sitting in the fridge and absolutely no motivation. I threw things into a bowl, crossed my fingers, and hoped for the best. What came out was way better than expected.
Now it is one of those recipes I rely on when life feels chaotic. It fills me up, tastes fresh even after a few days, and does not feel like typical meal prep food.
What Makes This Feel Like Real Food Instead of “Healthy Food”
A lot of high protein meals feel repetitive. Same textures. Same flavors. Same slightly sad energy. This is not that.
You get crunch from the vegetables, richness from the cheese, and enough protein from the chicken and chickpea pasta to actually keep you full. I do not find myself digging through the pantry an hour later looking for snacks.
It is balanced without trying too hard. There is flavor, color, and texture in every bite, which makes it feel like something you want to eat, not something you are forcing yourself to eat.
Ingredients I Used for the Recipe
- 1 lb cooked chicken breast (chopped) – this is the main protein source and makes the salad hearty enough to be a full meal.
- 8 oz chickpea pasta (cooked and cooled) – adds extra protein and fiber while still giving that classic pasta salad feel.
- 1 cup diced English cucumber – brings freshness and a clean crunch that keeps the salad from feeling heavy.
- 1 cup halved cherry tomatoes – adds juiciness and a little natural sweetness.
- 1 red bell pepper (diced) – for color, crunch, and a slightly sweet bite.
- 1 cup shredded carrots – gives texture and balances the savory ingredients.
- 1 small sweet onion (diced) – adds sharpness that wakes everything up.
- 4 oz sharp cheddar cheese (cubed) – makes the salad satisfying and adds richness.
- 3 tbsp white wine vinegar – the base of the dressing that keeps it bright and tangy.
- 1/4 cup olive oil – smooths out the dressing and ties everything together.
- 1 tbsp Dijon mustard – gives depth and helps emulsify the dressing.
- 1 tbsp honey – just enough sweetness to balance the acidity.
- 1/4 cup grated parmesan cheese – adds salty flavor and a little creaminess.
- 1/2 tsp Italian seasoning – brings that familiar pasta salad taste.
- Salt and black pepper to taste – essential for pulling all the flavors into focus.
How to make High Protein Pasta Salad?
Step 1 – Cook the Pasta Just Right
Boil the chickpea pasta according to the package directions, but do not overcook it. This type of pasta can get soft fast, and nobody wants mushy pasta salad.
Once done, rinse it under cold water to stop the cooking and let it cool completely.
Step 2 – Prep the Chicken
Chop or shred your cooked chicken into bite sized pieces. I often use leftover or rotisserie chicken because it saves time and honestly tastes great here.
If you are cooking chicken fresh, let it cool before adding so it does not warm up the salad.
Step 3 – Chop All the Vegetables
Dice the cucumber, tomatoes, bell pepper, carrots, and onion. Try to keep everything around the same size so you get a little bit of everything in each bite.
This is the part where it starts looking colorful and you feel like you made something impressive.
Step 4 – Make the Dressing
In a small bowl, whisk together the vinegar, olive oil, Dijon mustard, honey, parmesan, Italian seasoning, salt, and pepper.
It should look slightly creamy and smell tangy. Taste it. Adjust it. I almost always add another pinch of salt.
Step 5 – Combine Everything
In a large mixing bowl, add the pasta, chicken, chopped vegetables, and cheddar cheese.
Pour the dressing over the top and gently toss until everything is coated. Take your time here so you do not break the pasta.
Step 6 – Let It Sit Before Eating
This is hard, but letting it sit for about 15 minutes helps the flavors come together. It tastes good right away, but even better once it settles.
If you want, sprinkle a little extra parmesan on top before serving.
Tips
Do Not Overcook the Pasta
This is the number one mistake I made the first time. Chickpea pasta is less forgiving than regular pasta, so aim for al dente. Soft pasta will fall apart once you mix everything.
Use What You Have
This recipe is flexible. I have swapped in different vegetables depending on what was in my fridge, and it always works. Broccoli, spinach, even leftover roasted veggies can go in.
Make Extra Dressing
Pasta salad absorbs dressing as it sits. I like to reserve a small amount and toss it in again before eating leftovers. It brings everything back to life.
Chop Ingredients Small
Smaller pieces mean better distribution. You want every forkful to feel balanced, not like you are eating around giant chunks.
Give It Time in the Fridge
This tastes even better after a few hours. The flavors settle, the dressing soaks in, and it becomes the kind of meal you look forward to.
How I Actually Eat This Throughout the Week
I portion this into containers and keep it in the fridge for up to five days. It holds up surprisingly well, which still feels like a small miracle.
Some days I eat it straight from the container while standing in the kitchen. Other days I add extra greens or a squeeze of lemon to change it up.
What I like most is that it saves me from the daily “what am I going to eat” spiral. It is already there, already good, and actually keeps me full.
And unlike a lot of meal prep meals, I do not get tired of it halfway through the week. That alone is reason enough to keep making it again and again.
High Protein Pasta Salad Recipe
Description
This high protein pasta salad is so easy to make, absolutely delicious, and perfect to meal prep for lunches. It packs an impressive 39 grams of protein and 9 grams of fiber per serving for a balanced, satisfying meal you'll love.
ingredients
Pasta Salad
Italian Parmesan Vinaigrette
Instructions
-
Make the dressing
In a small bowl, combine white wine vinegar, olive oil, honey, dijon mustard, parmesan cheese, Italian seasoning, salt and pepper. Whisk until fully combined. Add additional salt and pepper to taste. -
Prepare ingredients
In a large mixing bowl, add cooked chicken breast, cooked chickpea pasta, cucumber, tomato, bell pepper, shredded carrots, sweet onion and cheddar. -
Combine
Add dressing to the bowl of pasta ingredients and toss gently until thoroughly combined. -
Serve
Top with additional parmesan cheese if desired and enjoy! Makes 4-6 servings.
Nutrition Facts
Servings 5
- Amount Per Serving
- Calories 580kcal
- % Daily Value *
- Total Fat 25gg39%
- Saturated Fat 8gg40%
- Trans Fat 0gg
- Cholesterol 75mgmg25%
- Sodium 450mgmg19%
- Potassium 520mgmg15%
- Total Carbohydrate 48gg16%
- Dietary Fiber 9gg36%
- Sugars 8gg
- Protein 39gg78%
- Calcium 25% mg
- Iron 15% mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Don't overcook your pasta. Chickpea pasta is more fragile than traditional pasta, so make sure you cook it to al dente according to the package instructions, usually about 6-8 minutes of boil time. When it's finished cooking, rinse in cold water to stop the cooking process.
- Time savers. Save yourself some time by using rotisserie chicken and your favorite Italian dressing from the grocery store.
- Freshen leftovers with dressing. The key to meal prepping pasta salad is tossing the pasta salad with a splash of fresh dressing before eating. Either make extra homemade or use your favorite store-bought.