This Simple High Protein Pasta Salad is bright, tangy, and satisfying. The chewy whole grain pasta gives a nutty base while crisp cucumber and juicy cherry tomatoes add fresh crunch. Chickpeas and feta lift the protein and make each bite filling, and a lemon-olive oil dressing ties everything together with clean, bright flavor. It’s quick to toss together after the pasta cooks, great for weeknight dinners, work lunches, or a potluck side. If you want an alternate spin, compare similar ideas like the High-Protein Italian Pasta Salad recipe for more inspiration.
Why You’ll Love This Simple High Protein Pasta Salad
- High in protein from chickpeas and feta to keep you full longer.
- Whole grain pasta adds fiber and a pleasant, chewy texture.
- Fresh vegetables give bright flavor and a crisp contrast to creamy feta.
- Lemon and olive oil dressing is simple, healthy, and quick to whisk.
- Hands-off cooking: just boil pasta, chop, toss, and serve.
- Easy to scale for meal prep, picnics, or family dinners.
- Flexible: swap herbs or add a protein boost without breaking the recipe.
- Serves well chilled or at room temperature, so it travels easily.
What Is Simple High Protein Pasta Salad?
This is a light pasta salad built around whole grain pasta, chickpeas, fresh veggies, and crumbled feta. It tastes bright and tangy from lemon, slightly salty from feta, and earthy from whole grain pasta. The texture is a pleasing mix of chewy pasta, soft chickpeas, crisp cucumber, and juicy tomatoes.
The method is straightforward: cook and cool the pasta, toss it with chopped vegetables and chickpeas, whisk a quick lemon-olive oil dressing, then mix and chill or serve right away. The vibe fits lunch boxes, casual weeknight dinners, potlucks, or a simple brunch side — it’s comfort food with a healthy, protein-forward twist.
Ingredients for Simple High Protein Pasta Salad
For the Base
- 8 oz whole grain pasta
For the Mix-Ins
- 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
For the Dressing
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
To Serve
- Fresh herbs (like parsley or basil) for garnish
Ingredient Notes (Substitutions, Healthy Swaps)
- Whole grain pasta: Swap with regular pasta if preferred, but whole grain adds fiber and a nuttier taste. Gluten-free pasta works fine—use the same cooking time guidance on the package.
- Chickpeas: Use canned for speed. If you prefer, roast them first for a crunchier texture (optional).
- Feta cheese: Use reduced-fat feta to cut calories or goat cheese for a milder tang. If avoiding dairy, omit or use a firm, salty vegan cheese.
- Olive oil and lemon: If you want a creamier dressing, stir in 1–2 tablespoons plain Greek yogurt (optional). For a milder acid, use white wine vinegar instead of lemon.
- Red onion: If raw onion is too sharp, soak the chopped onion in cold water for 5 minutes, drain, then add. This tones down the bite.
- Herbs: Parsley or basil are bright; dill or mint are interesting variations.
Step-by-Step Instructions
Step 1 – Cook the pasta
- Bring a large pot of salted water to a boil. Add 8 oz whole grain pasta and cook according to package instructions until al dente. Drain and rinse under cold water to stop cooking and cool the pasta.
Visual cue: Pasta should be tender with a slight chew, not soft or mushy.
Step 2 – Prepare the vegetables and chickpeas
2. While the pasta cooks, halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and drain and rinse 1 cup chickpeas. Place all into a large mixing bowl.
Step 3 – Combine pasta and mix-ins
3. Add the cooled pasta to the bowl with the tomatoes, cucumber, chickpeas, feta, and red onion. Toss gently to mix.
Step 4 – Make the dressing
4. In a small bowl, whisk together 1/4 cup olive oil, 2 tablespoons lemon juice, salt, and pepper to taste until combined.
Step 5 – Dress and toss
5. Pour the dressing over the pasta mixture. Toss until everything is evenly coated. Taste and adjust salt, pepper, or lemon if needed.
Pro cue: Start with a small pinch of salt and a crack of pepper, then adjust after tossing — feta adds salty intensity.
Step 6 – Garnish and serve
6. Garnish with chopped fresh herbs like parsley or basil. Serve immediately or refrigerate to serve later.
Pro Tips for Success
- Cook pasta to al dente to avoid a mushy salad after chilling. Drain and rinse quickly to cool and stop cooking.
- Use room-temperature dressing when tossing for best coating; cold oil can clump.
- Salt lightly at first. Feta and canned chickpeas already carry sodium. Taste before adding more.
- Dry the cucumber on paper towel if it’s watery to keep the salad from becoming soggy.
- Chill at least 20–30 minutes if you want flavors to meld, but serve within 24 hours for best texture.
- For even mixing, toss the dressing with pasta first, then fold in delicate items like tomatoes and herbs.
- If packing for travel, keep dressing separate and toss at the destination to avoid soggy veggies.
Flavor Variations
- OPTIONAL Mediterranean: Add a handful of chopped kalamata olives and a pinch of dried oregano for classic Mediterranean flavor.
- OPTIONAL Herb-forward: Double the fresh herbs (parsley + basil) and add a small splash of red wine vinegar for brightness.
- OPTIONAL Crunch boost: Add toasted pine nuts or sliced almonds for a crunchy contrast.
- OPTIONAL Spicy kick: Stir in 1/4 teaspoon crushed red pepper or a diced jalapeño for heat.
- OPTIONAL Creamy lemon: Mix 1–2 tablespoons Greek yogurt into the dressing for a creamier, tangy texture (keep it chilled).
- OPTIONAL Protein upgrade: Add grilled chicken breast or canned tuna for extra protein if desired.
Serving Suggestions
- Serve as a main for a light lunch with a wedge of lemon on the side.
- Offer as a side dish for grilled fish or chicken at dinner.
- Pack it in a lunchbox with a small extra container of dressing for freshness.
- Bring to potlucks or picnics — it holds well at room temperature for short periods.
- Plate with a bed of mixed greens to stretch portions and add extra veg.
- Pair with crusty bread or a simple soup for a balanced meal.
Make-Ahead, Storage & Reheating
- Make-ahead: Cook pasta, rinse, and store in the fridge. Chop vegetables and keep them in separate airtight containers. Mix just before serving, or toss everything together and chill for up to 24 hours.
- Storage duration: Store fully assembled salad in an airtight container in the refrigerator for 3–4 days. Vegetables will soften over time, so it’s best eaten within 48 hours for firmness.
- Reheating: This salad is best served cold or at room temperature. If you prefer warm pasta, briefly warm the pasta by itself, then toss with the chilled vegetables and dressing. Don’t microwave the whole salad — it will wilt the vegetables and soften the feta.
Storage and Freezing Instructions
- Freezing is not recommended. The texture of fresh cucumber, tomatoes, and feta will degrade and become mushy after thawing.
- Instead of freezing, refrigerate uncooked components separately (pasta, chopped vegetables, dressing) for up to 3 days and combine when ready to serve. This keeps textures bright.
Nutrition Facts (Per Serving)
Calories | Protein | Carbs | Fat | Fiber | Sodium
—|—:|—:|—:|—:|—:
Approx. 445 kcal | 13 g | 54 g | 16.5 g | 7.5 g | 520 mg
Estimates vary by brands and portions.
FAQ About Simple High Protein Pasta Salad
Q: How can I prevent the salad from getting soggy?
A: Drain and rinse the pasta well and pat cucumbers dry. Store dressing separately if making far ahead and toss right before serving.
Q: Can I use dried herbs or store-bought Italian seasoning?
A: Yes, but fresh herbs give the best bright flavor. If using dried, use less — about 1/3 the amount of fresh.
Q: How do I make this vegan?
A: Omit the feta or replace it with a salty vegan cheese. Check chickpea brand sodium if reducing salt.
Q: Will this keep as meal prep for the week?
A: It keeps 3–4 days in the fridge, but textures soften. For best texture, store dressing and tomatoes separate and combine before eating.
Q: Can I add other proteins like chicken or tuna?
A: Yes. Add cooked, chilled chicken or drained tuna on top just before serving to keep the salad balanced.
Q: How do I know when the pasta is cooked right?
A: Taste a noodle a minute before the package time. It should be tender with a slight chew (al dente), not mushy.
Notes
- Rinse pasta under cold water immediately to cool and to remove excess starch — it stops cooking and prevents clumping.
- Toast nuts or seeds lightly in a dry pan for 3–4 minutes for a nice aroma and crunch.
- Use freshly squeezed lemon juice for the best bright flavor; bottled lemon can taste flat.
- Plate this salad in shallow bowls so the dressing and ingredients spread evenly and look inviting.
- If serving to guests, garnish just before serving so herbs look bright and not wilted.
Troubleshooting
Issue: Salad tastes bland.
Fix: Add a squeeze more lemon, a pinch of salt, and a grind of black pepper. Feta adds saltiness—adjust slowly.
Issue: Pasta is mushy.
Fix: Overcooked pasta cannot be fixed. Next time, cook to al dente and rinse under cold water immediately.
Issue: Salad is too watery.
Fix: Drain excess liquid from canned chickpeas and pat vegetables dry. Refrigerate the mixed salad uncovered for 10 minutes, then drain any liquid before serving.
Issue: Dressing won’t coat evenly.
Fix: Whisk oil and lemon well, or whisk in a small spoon of mustard or a spoon of yogurt to emulsify for better coating.
Issue: Too salty.
Fix: Add more cooked pasta (plain) or a few raw cucumber slices to dilute the saltiness. Avoid adding extra salt until after tasting.
Issue: Vegetables become limp after sitting.
Fix: Add delicate vegetables (herbs, tomatoes) just before serving or store them separate and mix in when ready to eat.
Final Thoughts
This Simple High Protein Pasta Salad is an easy, flexible dish that balances whole-grain carbs, plant protein, and fresh vegetables in each bite. It’s quick to prepare, portable, and suited for many meals and occasions. For another take and more serving ideas, check out this helpful resource: High Protein Pasta Salad – Oh Snap Macros.
High Protein Pasta Salad
Ingredients
For the Base
- 8 oz whole grain pasta Gluten-free pasta can be used as a substitute.
For the Mix-Ins
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced Dry on a paper towel if watery.
- 1 cup chickpeas, drained and rinsed Canned for speed; roasting for a crunch is optional.
- 1/2 cup feta cheese, crumbled Can substitute with reduced-fat feta or goat cheese.
- 1/4 cup red onion, finely chopped Soaking in cold water can tone down the sharpness.
For the Dressing
- 1/4 cup olive oil Use room temperature for best coating.
- 2 tablespoons lemon juice Freshly squeezed is recommended.
- Salt and pepper to taste Start lightly as feta and chickpeas carry sodium.
To Serve
- Fresh herbs (like parsley or basil) for garnish Add just before serving for best presentation.
Instructions
Preparation
- Bring a large pot of salted water to a boil. Add whole grain pasta and cook according to package instructions until al dente. Drain and rinse under cold water to stop cooking.
- While the pasta cooks, halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and drain and rinse chickpeas. Place all into a large mixing bowl.
Combining Ingredients
- Add the cooled pasta to the bowl with the tomatoes, cucumber, chickpeas, feta, and red onion. Toss gently to mix.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper until combined.
- Pour the dressing over the pasta mixture. Toss until everything is evenly coated. Taste and adjust salt, pepper, or lemon if needed.
Serving
- Garnish with chopped fresh herbs. Serve immediately or refrigerate to serve later.