Simple High Protein Pasta Salad is a fast, fresh way to get dinner on the table or lunches ready for the week. With pasta, chickpeas, veggies, and feta tossed in a bright lemon dressing, every bite is hearty and flavorful. Ready in just 15 minutes, this recipe is perfect for busy nights, meal prep, or summer gatherings. Quick, nutritious, and customizable it’s a pasta salad worth repeating.
Why This Simple High Protein Pasta Salad Is a Weeknight Win
- Fast prep: You can have it ready in just 15 minutes.
- Easy cleanup: Fewer dishes mean less mess.
- Big flavor: Fresh ingredients make each bite delicious.
How to Make Simple High Protein Pasta Salad (3 Steps & Timing)
Step 1: Cook the Pasta
Start by boiling water in a large pot. Add 8 oz of pasta (whole grain or chickpea pasta works great) and cook according to package instructions, usually about 8–10 minutes. When done, drain the pasta and let it cool for a few minutes.
Step 2: Combine the Ingredients
In a large bowl, mix the cooled pasta with one cup of halved cherry tomatoes, one cup of diced cucumber, one cup of drained and rinsed chickpeas, half a cup of crumbled feta cheese, and a quarter cup of finely chopped red onion. Stir well to combine all the ingredients.
Step 3: Dress the Salad
In a small bowl, whisk together a quarter cup of olive oil, two tablespoons of lemon juice, and salt and pepper to taste. Pour this dressing over the salad mixture and toss everything together. For a fresh touch, sprinkle some chopped parsley or basil on top before serving. You can enjoy this salad right away or store it for meal prep.
Ingredients You Will Need
- 8 oz pasta (whole grain or chickpea pasta)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 cup chickpeas, drained and rinsed
- 1/2 cup feta cheese, crumbled
- 1/4 cup red onion, finely chopped
- 1/4 cup olive oil
- 2 tbsp lemon juice
- Salt and pepper to taste
- Fresh herbs (parsley or basil) for garnish
Quick Sides & Serving Ideas
- Grilled chicken or shrimp for extra protein.
- Crusty bread to soak up the dressing.
- A simple green salad for crunch.
- Hummus or yogurt dip for a fun appetizer.
Storage & Reheat (No Soggy Leftovers)
Store your Simple High Protein Pasta Salad in an airtight container in the fridge for up to 3 days. If you want to freeze it, it will keep well for about a month. To crisp it back up after freezing, give it a quick toss in the air fryer or oven at 350°F for 5-7 minutes.
10-Minute Prep & Time-Saving Shortcuts
- Use pre-chopped vegetables to save time.
- Buy rotisserie chicken to add more protein.
- Look for bagged salad mixes with protein options.
- Choose canned chickpeas for quicker prep.
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Smart Swaps & Variations
- Swap chickpeas for black beans for a different flavor.
- Use mozzarella instead of feta for a creamier texture.
- Replace olive oil with a flavored vinaigrette for a zing.
- Choose spiralized zucchini instead of pasta for a low-carb option.
Simple High Protein Pasta Salad
Ingredients
Pasta and Vegetables
- 8 oz pasta (whole grain or chickpea pasta) Cook according to package instructions
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 cup chickpeas, drained and rinsed Canned chickpeas can be used for convenience
- 1/2 cup feta cheese, crumbled
- 1/4 cup red onion, finely chopped
Dressing
- 1/4 cup olive oil
- 2 tbsp lemon juice
- Salt and pepper to taste
Garnish
- Fresh herbs (parsley or basil) For garnish
Instructions
Preparation
- Start by boiling water in a large pot. Add 8 oz of pasta and cook according to package instructions, usually about 8–10 minutes.
- When done, drain the pasta and let it cool for a few minutes.
Combine Ingredients
- In a large bowl, mix the cooled pasta with halved cherry tomatoes, diced cucumber, drained and rinsed chickpeas, crumbled feta cheese, and finely chopped red onion. Stir well to combine all the ingredients.
Dress the Salad
- In a small bowl, whisk together olive oil, lemon juice, and salt and pepper to taste.
- Pour the dressing over the salad mixture and toss everything together. Optionally, sprinkle some chopped parsley or basil on top before serving.
Notes
Nutrition
FAQs
Can I substitute a different type of pasta?
Yes, any pasta works regular, whole wheat, gluten-free, or chickpea. Short pasta shapes like penne, rotini, or shells hold the dressing and veggies best, but spaghetti or linguine can also work. Just adjust the cooking time based on the package instructions.
What should I do if my salad is too dry?
If the salad feels dry after chilling, just add a drizzle of olive oil or a splash of lemon juice. You can also mix in a little extra dressing right before serving. This refreshes the pasta and keeps everything flavorful.
Can I double the recipe for a big crowd?
Absolutely. Just double the ingredients while keeping the same ratios. For best results, mix the pasta and veggies first, then add dressing right before serving so it doesn’t get soggy. It’s perfect for potlucks or family gatherings.
How long does this pasta salad last in the fridge?
It will keep fresh for up to 3 days in an airtight container. If making ahead, store the dressing separately and toss right before eating to keep the pasta from soaking up too much liquid.
How can I make this salad even higher in protein?
You can boost the protein by adding grilled chicken, shrimp, tuna, or even extra chickpeas. For a vegetarian option, toss in edamame or quinoa. These swaps make the salad more filling and perfect for meal prep.
Make This High Protein Pasta Salad Tonight
Simple High Protein Pasta Salad is the kind of recipe that checks all the boxes quick, healthy, and full of flavor. With hearty pasta, crisp veggies, protein-packed chickpeas, and tangy dressing, it’s a meal you can enjoy for dinner or prep ahead for the week. Ready in just 15 minutes, it’s as convenient as it is delicious. Give it a try tonight and see why it’s a weeknight favorite.
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