High-Protein Pasta Salad
This high-protein pasta salad combines whole-grain or legume-based pasta with chickpeas, edamame, crunchy veggies, and a tangy Greek yogurt dressing. It’s balanced, refreshing, and ideal for post-workout meals or healthy weekly lunches.
Prep: 15 minutes
Cook: 10 minutes
Total: ~25 minutes
Servings:4
Ingredients
Base
8 oz (225 g) high-protein pasta (chickpea, lentil, or whole wheat)
1 cup cooked edamame
1 can (15 oz / 400 g) chickpeas, drained & rinsed
Veggies
1 cup cherry tomatoes, halved
1 cucumber, diced
1 red bell pepper, chopped
¼ red onion, finely sliced
2 cups baby spinach (or arugula), roughly chopped
Dressing
½ cup Greek yogurt
2 tbsp olive oil
1 tbsp Dijon mustard
2 tbsp lemon juice
1 tbsp apple cider vinegar
1 clove garlic, grated
Salt & black pepper, to taste
Optional Protein Boost
½ cup crumbled feta or diced grilled chicken
2 tbsp hemp seeds or pumpkin seeds
Instructions
1. Cook pasta:
Boil pasta until al dente (follow package directions). Drain, rinse under cold water, and set aside.
2. Mix dressing:
In a bowl, whisk Greek yogurt, olive oil, Dijon, lemon juice, vinegar, garlic, salt, and pepper until smooth.
3. Assemble salad:
In a large bowl, combine pasta, edamame, chickpeas, tomatoes, cucumber, bell pepper, onion, and spinach.
4. Add dressing & serve:
Toss salad with dressing. Sprinkle with feta or seeds if using. Chill 30 minutes before serving for best flavor.
Notes & Tips
Use lentil or chickpea pasta for maximum protein.
Meal prep friendly — lasts 3–4 days in the fridge.
Add fresh herbs (parsley, basil, or dill) for brightness.
For extra crunch, top with roasted chickpeas or sunflower seeds.
Frequently Asked Questions
Q: Can I make it vegan?
Yes — use dairy-free yogurt and skip feta. Add hemp seeds or tofu cubes for extra protein.
Q: Is it good for meal prep?
Absolutely! Store in airtight containers in the fridge. The flavor develops as it sits.
Q: Can I make it gluten-free?
Yes — choose gluten-free lentil, quinoa, or chickpea pasta.
Nutritional Information
Calories: ~430 kcal
Protein: ~28g
Carbs: ~52g
Fat: ~12g
Fiber: ~11g