High-Protein Herby Spring Pasta Salad
This High-Protein Herby Spring Pasta Salad is the perfect balance of freshness and nourishment. It combines tender pasta with crisp spring vegetables, creamy cheese or chickpeas for protein, and a zesty herb dressing. It’s light enough for lunch yet filling enough for a full meal — a Mediterranean-inspired twist on a classic pasta salad!
⏱ Time
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Ingredients
For the Salad:
2 cups cooked pasta (penne, rotini, or farfalle work best)
1 cup cooked or grilled chicken breast (or use chickpeas for a vegetarian version)
½ cup asparagus, cut into 2-inch pieces
½ cup green peas (fresh or frozen)
½ cup cucumber, diced
½ cup cherry tomatoes, halved
¼ cup red onion, finely sliced
¼ cup feta cheese or crumbled goat cheese (optional)
2 tbsp fresh parsley, chopped
1 tbsp fresh mint or basil, chopped
For the Herby Dressing:
3 tbsp olive oil
1½ tbsp lemon juice
1 tbsp Greek yogurt (or mayonnaise for richer texture)
1 small garlic clove, minced
1 tsp Dijon mustard
½ tsp honey or maple syrup
½ tsp dried oregano or Italian herbs
Salt and black pepper to taste
Instructions
1. Cook the Pasta & Veggies
1. Boil pasta according to package instructions until al dente.
2. In the last 2 minutes of boiling, add asparagus and peas to the same pot.
3. Drain and rinse under cold water to cool.
2. Make the Dressing
1. In a small bowl, whisk together olive oil, lemon juice, Greek yogurt, Dijon mustard, honey, garlic, oregano, salt, and pepper until creamy and smooth.
2. Taste and adjust seasoning as desired (add more lemon for tang or honey for sweetness).
3. Assemble the Salad
1. In a large bowl, combine pasta, veggies, and protein (chicken or chickpeas).
2. Add cucumber, tomatoes, onion, herbs, and feta.
3. Pour the dressing over and toss until everything is evenly coated.
4. Chill & Serve
Let the salad rest in the fridge for 15–20 minutes before serving for the best flavor.
Garnish with extra herbs and a squeeze of lemon juice before serving.
Tips
To increase protein, add boiled eggs, grilled shrimp, or extra chickpeas.
Use whole wheat or lentil pasta for more fiber and protein.
If making ahead, keep dressing separate and mix just before serving.
Add avocado or edamame for an extra nutrition boost!
Serving Suggestions
A side of grilled salmon or chicken
Garlic yogurt sauce for dipping
Fresh mixed greens for extra crunch
Frequently asked questions FAQs
Q1: Can I make it vegan?
Yes! Use chickpeas instead of chicken and skip or replace the cheese with a vegan alternative.
Q2: How long can I store it?
It keeps well for up to 3 days in the fridge in an airtight container.
Q3: Can I use frozen vegetables?
Absolutely — just blanch or steam them briefly before adding.
⚡ Nutritional Information
Calories: ~420 kcal
Protein: 24g
Fat: 16g
Carbohydrates: 45g
Fiber: 6g
Sugars: 5g