Looking for a delicious way to refuel after your workout that isn’t another boring chicken breast? This high-protein pasta salad is about to become your new obsession! It’s packed with protein, bursting with Mediterranean flavors, and so satisfying you’ll forget you’re eating something healthy.
I started making this recipe years ago when I was tired of the same old protein options, and it’s become my go-to meal prep staple. The combination of protein-packed pasta, lean turkey, chickpeas, and feta creates a powerhouse dish that keeps you full for hours while supporting those hard-earned muscles!
High-Protein Pasta Salad Recipe
Ingredients
For the Pasta Salad:
- 8 oz protein-enriched pasta (like Barilla Protein+, chickpea pasta, or lentil pasta)
- 8 oz cooked turkey breast, diced
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper (red or yellow), diced
- 1/2 red onion, finely chopped
- 3/4 cup reduced-fat feta cheese, crumbled
- 1/4 cup kalamata olives, pitted and sliced
- 1/4 cup fresh basil, chopped
- 2 tbsp fresh parsley, chopped
For the Lemon-Herb Dressing:
- 3 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tbsp red wine vinegar
- 2 cloves garlic, minced
- 1 tsp Dijon mustard
- 1 tsp honey
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions
- Cook the pasta: Bring a large pot of salted water to a boil. Cook the protein pasta according to package directions until al dente (usually 7-9 minutes). Drain and rinse under cold water to stop the cooking process.
- Prepare the dressing: In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, Dijon mustard, honey, oregano, salt, and pepper until well combined.
- Combine ingredients: In a large bowl, add the cooled pasta, diced turkey, chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, olives, and herbs.
- Dress and toss: Pour the dressing over the salad and toss gently to coat all ingredients. Add the crumbled feta cheese and toss again lightly.
- Chill: For best flavor, refrigerate for at least 30 minutes before serving to allow the flavors to meld together.
- Serve: Enjoy cold or at room temperature. Store leftovers in an airtight container in the refrigerator for up to 4 days.
Nutrition Information (per serving, makes 4 servings)
- Calories: 425
- Protein: 32g
- Carbohydrates: 45g
- Fat: 15g
- Fiber: 8g
What makes this salad special is the combination of textures and flavors – the chewy pasta, crunchy vegetables, creamy feta, and that bright lemon-herb dressing that ties everything together. The protein count is impressive too – you’re getting it from multiple sources, which gives you a nice array of amino acids.
I love making a big batch on Sunday and having it ready for quick lunches throughout the week. The flavors actually get better after a day in the fridge as everything marinates in that zesty dressing!
Pro tip: Don’t overcook your protein pasta! It tends to cook faster than regular pasta, so start checking it about a minute before the package directions suggest. The perfect texture should be just slightly firm to the bite – true al dente.
Have you tried cooking with protein-enriched pasta before? It’s a game-changer for anyone looking to boost their protein intake while still enjoying comforting carbs!
High-Protein Mediterranean Pasta Salad
Equipment
- Large pot for cooking pasta
- Colander/strainer
- Cutting board and knife
- Large mixing bowl
- Small bowl for dressing
- Whisk
- Measuring cups and spoons
- Storage container with lid
Ingredients
- 8 oz protein-enriched pasta
- 8 oz cooked turkey breast diced
- 15 oz chickpeas drained and rinsed
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- 1 bell pepper diced
- 1/2 red onion finely chopped
- 3/4 cup reduced-fat feta cheese
- 1/4 cup kalamata olives
- Fresh herbs basil and parsley
- Lemon-herb dressing olive oil, lemon juice, vinegar, garlic, Dijon, honey, oregano
Instructions
- Cook protein pasta until al dente, drain and cool
- Prepare lemon-herb dressing by whisking all dressing ingredients
- Combine pasta with all vegetables, turkey, chickpeas and herbs
- Pour dressing over salad and toss
- Add feta cheese and toss lightly
- Refrigerate 30 minutes before serving
- Store leftovers up to 4 days
Notes
- For a vegan version, omit the turkey and feta cheese. Add extra chickpeas and consider adding some cubed tofu marinated in lemon and herbs.
- This salad is perfect for meal prep and actually tastes better the next day when the flavors have had time to develop.
- Feel free to customize with your favorite vegetables like artichoke hearts, roasted red peppers, or sun-dried tomatoes.