High Protein Pasta Salad Recipe

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.