High Protein Pasta Salad – 40 g Protein (Vegetarian Option)

I still remember finishing a long run on a sweltering Austin morning, legs heavy, shirt drenched, and stomach growling for something quick. I didn’t want a heavy plate of pasta that would put me back on the couch, and I didn’t want another bland “health food” salad either. That’s how this High Protein Pasta Salad was born cold, refreshing, and loaded with enough protein to actually fuel recovery.

Over the years, it’s become one of my staple recipes. In less than half an hour, I can meal-prep a dish that works for athletes chasing muscle, families looking for a hearty dinner, or anyone who wants a smarter option for summer BBQs. It’s balanced, customizable, and delivers on taste as much as on macros. For more ideas like this, check out my 25 High Protein Snacks for Muscle Gain or this quick Protein Fluff Recipe both are perfect companions for recovery-focused eating.

This isn’t the typical pasta salad with a lonely 12 grams of protein per bowl. With chickpea pasta, beans, and a creamy Greek yogurt dressing, you’re looking at 35–40 grams of protein per serving and if you want to push it higher, grilled chicken or tuna slides right in. If you love creamy twists, don’t miss my Cottage Cheese Queso Recipe it uses the same protein-smart philosophy in a totally different way.

A high-protein pasta salad packing 35–45 g protein per serving, made with chickpea pasta, Greek yogurt dressing, and beans or optional chicken.

• Total time: 25 min
• Protein: 35–45 g per serving
• Diet tags: Vegetarian; Gluten-friendly option available
• Servings: 4

Why You’ll Love This Pasta Salad

Protein-Packed (quantified)

Most pasta salads barely reach snack status, topping out at 12–18 g of protein. This version flips the script. Each serving lands between 35–40 grams of protein, thanks to chickpea pasta, beans, and a creamy Greek yogurt dressing that sneaks in even more. If you choose to add grilled chicken or tuna, you can push it past 45 g per bowl that’s a full meal’s worth of protein, not just a side.

Meal-Prep Friendly & Ready in 25 min

I built this recipe with busy athletes and families in mind. From boiling the pasta to tossing everything together, you’ll spend less than half an hour in the kitchen. Better yet, this salad actually tastes better the next day once the flavors settle. It keeps in the fridge for 4–5 days, making it perfect for meal prep lunches, quick dinners, or a grab-and-go snack before the gym.

Vegetarian with Optional Meat Add-On

This pasta salad is naturally vegetarian, loaded with plant-based protein from beans and pasta. But it’s flexible: add grilled chicken, tuna, or even smoked salmon if you want to bump the protein ceiling or switch up the flavor profile. Either way, you’ll hit that high-protein target without sacrificing convenience or taste.

High Protein Pasta Salad – 40 g Protein (Vegetarian Option)

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This creamy high protein pasta salad is packed with rotini pasta, cherry tomatoes, cucumbers, broccoli, olives, and red onion, all tossed in a Greek yogurt dressing. Delivering 35–40 g protein per serving, it’s a refreshing and satisfying recipe perfect for meal prep, quick dinners, or summer gatherings.

• Author: Daniel Carter – Top Choice Recipes
• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Total Time: 25 minutes
• Yield: 4 servings 1x
• Category: Salad, Meal Prep
• Method: No-Cook + Mix
• Cuisine: Mediterranean-Inspired
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

• 8 oz rotini chickpea pasta (or high protein pasta of choice)

• 1 cup cherry tomatoes, halved

• 1 cup cucumber, sliced

• 1 cup broccoli florets, blanched or raw

• ½ cup black olives, halved

• ½ red onion, thinly sliced

• ½ cup Greek yogurt (or blended cottage cheese)

• 2 tbsp olive oil

• 2 tbsp red wine vinegar (or lemon juice)

• 1 tsp Dijon mustard

• 1 garlic clove, minced

• ¼ cup fresh parsley, chopped

• Salt and pepper, to taste

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Instructions

• Cook the Pasta
  Bring a large pot of salted water to a boil. Cook rotini pasta until al dente, then drain and rinse under cold water to stop cooking.

• Make the Dressing
  In a small bowl, whisk together Greek yogurt, olive oil, vinegar, Dijon mustard, garlic, salt, and pepper until smooth.

• Combine the Ingredients
  In a large mixing bowl, add the cooked pasta, cherry tomatoes, cucumber, broccoli, olives, and red onion.

• Toss with Dressing
  Pour the prepared dressing over the salad and toss gently until everything is evenly coated.

• Garnish and Chill
  Sprinkle with fresh parsley, cover, and chill in the refrigerator for 30 minutes before serving.

Notes

• Keeps fresh for 4–5 days in an airtight container.

• For extra protein, add grilled chicken, tuna, or chickpeas.

• To keep pasta firm, cook al dente and rinse well.

• Swap Greek yogurt for silken tofu or soy yogurt for a dairy-free option.

Nutrition

• Serving Size: 1 bowl
• Calories: 1 bowl
• Sugar: 6 g
• Sodium: 480 mg
• Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 11 g
• Trans Fat: 0 g
• Carbohydrates: 38 g
• Fiber: 11 g
• Protein: 37 g
• Cholesterol: 15 mg

Ingredients

When I first built this pasta salad, I wanted ingredients that worked as hard as I do in the gym simple, reliable, and packed with fuel. Chickpea pasta became my go-to, because it doesn’t just taste good, it actually pulls its weight with protein. Pair that with a can of chickpeas, and suddenly you’ve got a plant-based combo that rivals most meat-heavy meals.

But I don’t stop there. Fresh veggies give this bowl crunch and color tomatoes that pop, cucumbers that cool things down, onions and peppers that wake it up with just the right bite. I always add a salty accent, like olives or feta, and a handful of herbs to brighten everything. It’s a salad that looks as good as it tastes.

And the real secret? The dressing. Forget mayo. I whip up a Greek yogurt base with olive oil and vinegar so it’s creamy without being heavy. Garlic and mustard round it out, and a pinch of seasoning shifts the whole profile Mediterranean one week, Italian the next. This isn’t just fuel; it’s a formula you can tweak for your mood.

Here’s the full list to make it happen:

Protein Sources

• 8 oz chickpea pasta (rotini or fusilli work best)
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup Greek yogurt or cottage cheese (protein + creaminess)
• Optional: 1 cup grilled chicken breast or tuna, chopped, for an extra 5–10 g protein

Vegetables & Extras

• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• ½ red onion, thinly sliced
• ½ cup bell pepper, diced
• ¼ cup kalamata olives, chopped
• ¼ cup fresh basil or parsley, chopped
• ½ cup mozzarella pearls or crumbled feta

Dressing

• ½ cup Greek yogurt (or blended cottage cheese)
• 2 tbsp extra virgin olive oil
• 2 tbsp red wine vinegar (or lemon juice)
• 1 tsp Dijon mustard
• 1 clove garlic, minced
• Salt + black pepper, to taste
• Optional: ½ tsp za’atar or Italian seasoning

Step-by-Step Instructions

Cook & Rinse Pasta (include tip about brands)

Pasta salad lives or dies by the pasta. I’ve tested Banza, Barilla Protein+, and even Goodles and while each one works, chickpea-based rotini holds up the best for meal prep. Cook it just until al dente, because overcooked pasta will collapse once the dressing soaks in. And yes, unlike Italian tradition, you should rinse the pasta here. A quick rinse under cold water cools it down and washes away excess starch so it doesn’t turn gummy in the fridge.

• Bring a large pot of salted water to boil.
• Cook 8 oz chickpea pasta according to package directions, aiming for al dente.
• Drain and rinse under cold water to stop cooking and prevent sticking.

Make Dressing

The dressing is where the magic happens it’s creamy, tangy, and light enough to keep the salad fresh for days. I always blend Greek yogurt with olive oil for richness, then sharpen it with red wine vinegar and Dijon mustard. A little garlic makes it pop. If you’re feeling adventurous, za’atar gives a Middle Eastern twist, while Italian herbs keep it classic.

• In a bowl, whisk together:
  • ½ cup Greek yogurt
  • 2 tbsp olive oil
  • 2 tbsp red wine vinegar (or lemon juice)
  • 1 tsp Dijon mustard
  • 1 clove garlic, minced
• Season with salt, black pepper, and optional herbs to taste.

Combine & Chill

Here’s the fun part bringing it all together. Once the pasta is cool, toss it with beans, crunchy veggies, cheese, and that creamy dressing until everything’s coated. Don’t skip the chill time; thirty minutes in the fridge transforms it from “good” to “can’t stop eating.”

• In a large mixing bowl, combine pasta, chickpeas, veggies, olives, and cheese.
• Pour dressing over the top and toss until evenly coated.
• Garnish with fresh herbs.
• Cover and chill in the fridge for at least 30 minutes before serving.

Protein Pasta Brand Comparison

I’ve lost count of how many brands of “protein pasta” I’ve tried over the years. Some promise high macros but taste like cardboard, others taste fine but turn mushy the next day. When I started dialing in this recipe, I put the top contenders Banza, Barilla Protein+, Goodles, and generic chickpea pasta through a mini kitchen stress test. Cook time, taste, texture, cost, and next-day performance all matter if you want a pasta salad that actually lasts.

Banza vs Barilla Protein+ vs Goodles vs Chickpea Pasta

Banza (made from chickpeas) is my go-to for this salad. It’s naturally gluten-free, keeps firm after rinsing, and clocks in around 23 g protein per serving. The flavor is slightly nutty, which pairs well with the tangy Greek yogurt dressing.

Barilla Protein+ blends semolina with lentils and chickpeas. It cooks closer to traditional pasta, making it a safe choice for picky eaters. Protein sits around 10 g per serving not as high as Banza, but the texture is unbeatable.

Goodles is the trendy new kid. It has a fun vibe and sneaks in added nutrients, but honestly, it softens faster in the fridge. Still tasty fresh, but not my first choice for meal prep.

Plain chickpea pasta (store-brand or otherwise) is often the cheapest option and delivers protein numbers similar to Banza. The trade-off? Texture can be inconsistent depending on the brand. Some batches hold, others crumble.

Taste, Texture, Cost & Macros Table

Daniel’s Pick: For this recipe, I reach for Banza first it’s reliable, flavorful, and keeps its structure even after a couple days in the fridge.

Variations & Substitutions

One of the reasons I keep this pasta salad in my rotation is how easily it adapts. Whether you’re plant-based, pescatarian, or just looking to max out your protein, there’s a version here that works.

Meatless 40 g Version

Don’t want to mess with meat? No problem. By sticking with chickpea pasta + chickpeas + Greek yogurt or cottage cheese, you’ll still hit 35–40 g protein per serving. The yogurt-based dressing makes sure the texture is creamy and satisfying without extra add-ins. For an extra push, sprinkle in hemp seeds or edamame for bonus plant protein.

• Chickpea pasta
• Chickpeas
• Greek yogurt dressing
• Optional add: hemp hearts or shelled edamame

Chicken/Tuna Add-On (increase to 45 g)

For athletes or anyone aiming to get closer to 45 g protein per bowl, a simple meat add-on does the trick. Grilled chicken breast is lean, mild, and soaks up the dressing like a sponge. Tuna works equally well, adding a savory punch and pairing beautifully with olives and herbs.

• +1 cup grilled chicken breast, chopped
• or +1 can tuna, drained
• Increases protein count by 5–10 g per serving

Dairy-Free / Vegan Dressing Option

If dairy doesn’t sit well with you or you’re cooking for vegan friends swap the Greek yogurt for a plant-based base. Unsweetened soy yogurt or blended silken tofu gives you that same creamy texture while keeping the protein levels respectable. Olive oil and vinegar keep the dressing balanced, and nutritional yeast can stand in for the cheesy flavor.

• Replace Greek yogurt with soy yogurt or silken tofu
• Add olive oil + vinegar as usual
• Stir in nutritional yeast for depth
• Still delivers ~30 g protein per serving (without meat)

Storage & Meal Prep Tips

The best thing about this pasta salad besides the protein hit is how well it fits into a busy week. Whether you’re stashing it in the fridge for post-workout fuel or packing lunches for the whole family, here’s how to make it last without losing flavor.

Fridge Life (4–5 days?)

I’ve tested this recipe on Sunday meal preps and had it still taste fresh by Thursday. Kept in an airtight container, this pasta salad holds up for 4–5 days in the fridge. The chickpea pasta and beans stay firm, and the yogurt-based dressing doesn’t separate like oil-heavy ones often do. Just give it a stir before serving.

• Store in airtight glass or BPA-free plastic containers
• Keeps fresh 4–5 days when refrigerated
• Stir before eating to re-coat pasta evenly

Keep Pasta from Soggy Dressing

Nobody wants a mushy pasta salad. The trick is in how you handle the pasta: cook it al dente, rinse under cold water, and let it drain fully before mixing. If you’re prepping for several days, you can even store the dressing separately and combine just before eating. That way, the pasta stays springy instead of soaking up all the liquid.

• Cook pasta al dente and rinse well
• Drain completely before tossing with dressing
• For longer storage: pack dressing separately, mix when ready

Freeze or Bulk-Prep FAQs

Freezing pasta salad? Not a good idea the texture of chickpea pasta and fresh veggies takes a nosedive once thawed. But bulk-prep still works if you plan it smart. You can cook a double batch of pasta and beans, store them plain, and dress smaller portions fresh throughout the week. That keeps the crunch and flavor intact.

• Do not freeze finished pasta salad (texture suffers)
• Bulk-prep hack: cook extra pasta/beans, refrigerate plain
• Mix with veggies + dressing fresh for best results

FAQ

Nutrition & Macro Breakdown

One of the most common questions I get is: “Does this pasta salad really count as high protein?” The short answer yes. I standardized the recipe so each serving clocks in at 35–40 g protein, depending on whether you keep it vegetarian or add chicken/tuna. Here’s exactly how I calculated it.

How We Calculated Protein (methodology note + source links)

I used the USDA FoodData Central database and product labels from brands like Banza and Barilla Protein+ to calculate nutrition values. Numbers are rounded to the nearest gram and reflect one serving (¼ of the full recipe).

• Chickpea pasta (2 oz dry): ~11 g protein
• Chickpeas (½ cup): ~7 g protein
• Greek yogurt (½ cup): ~10 g protein
• Mozzarella pearls (2 oz): ~6 g protein
• Veggies & dressing add-ins: ~1–2 g protein
• Optional: Grilled chicken breast (3 oz): +26 g protein, Tuna (1 can): +22 g protein

Disclaimer: Nutrition estimates are for guidance only. Always consult a healthcare professional for personalized dietary advice.

Nutrition Table (per serving)

Conclusion & Coach’s Notes

This High Protein Pasta Salad has become one of my kitchen staples because it does exactly what food should do: it fuels performance, keeps you satisfied, and still tastes like something you’d proudly bring to the table. Whether you keep it vegetarian at 37 g protein or push it to 45 g with chicken or tuna, you’re getting a meal that proves healthy eating doesn’t have to be bland or complicated.

I always tell my clients and readers: make nutrition work for you, not against you. That’s the spirit behind this recipe. You can prep it on Sunday and enjoy it all week, tweak the flavor with herbs and dressings, or scale it up for a summer BBQ. Either way, it’s proof that strong bodies are built on food that’s both functional and delicious.

— Coach’s Notes, Daniel Carter

For more high-protein meal ideas and inspiration, check out my curated boards:

• Healthy Snacks by Sophie on Pinterest
• Fit Fuel Recipes by Daniel on Pinterest