High Protein Pasta Salad That Stays Fresh for 3 Days

Let me tell you about my secret weapon – this high protein pasta salad that never fails to impress! The first time I brought it to my neighbor’s potluck, people kept asking for the recipe before they’d even finished their first helping. What makes it special? That creamy Greek yogurt dressing that’s light but packed with flavor, paired with tender rotisserie chicken and crisp veggies. It’s my go-to when I need something that travels well (no more sad, soggy picnic salads!), keeps for days in the fridge, and actually fills you up. Whether you’re meal prepping for the week or need a crowd-pleaser, this salad is my kitchen MVP.

I learned the hard way that most pasta salads turn into a gloppy mess by day two, but this one? The high-protein pasta and that zesty yogurt dressing hold up beautifully. My husband now asks me to make a double batch every Sunday – half for his work lunches, half for our quick dinners. The best part? You probably have most ingredients in your fridge already. Last summer, I even threw it together last-minute for a beach day when my sister surprised us with visitors. Empty bowl by sunset – that’s the mark of a winner!

Why You’ll Love This High Protein Pasta Salad

Trust me, this isn’t your average pasta salad. Here’s why it’s become my summertime staple:

• Meal prep magic: I whip up a big batch on Sunday, and it stays fresh all week – perfect for my crazy schedule
• Protein powerhouse: Between the Greek yogurt dressing and rotisserie chicken, you’re getting 25g protein per serving (goodbye, 3pm hunger pangs!)
• Picnic champion: No mayo means it won’t spoil in the heat – I’ve taken it on everything from beach days to backyard BBQs
• Simple swaps: Not into chicken? Toss in chickpeas instead. Prefer tangier? Add extra lemon. It’s foolproof!
• Actually filling: Unlike those sad deli salads, this high protein pasta salad keeps you satisfied for hours

Seriously, it’s the only pasta salad my picky nephew will eat – and that’s saying something!

Ingredients for High Protein Pasta Salad

Here’s what you’ll need for my go-to pasta salad – I promise it’s nothing fancy! These simple ingredients come together in the most magical way. Pro tip: Make sure everything’s cold before mixing – it makes all the difference in texture.

For the Dressing

This creamy Greek yogurt dressing is my secret weapon! It’s so much lighter than mayo but still packed with flavor:

• 1 cup Greek yogurt (go for full-fat if you can – it’s creamier!)
• 2 tbsp fresh lemon juice (about 1 juicy lemon)
• 1 tbsp good olive oil
• 1 tsp garlic powder (or 1 minced garlic clove if you’re feeling fancy)
• 1 tsp dried oregano
• Salt and pepper to taste (I do about 1/2 tsp each)

Psst – for a twist, blend 1/2 cup cottage cheese with the yogurt for extra creaminess and protein!

For the Salad

The mix-ins are where you can really make this your own. Here’s my standard lineup:

• 8 oz high-protein pasta (I love Banza chickpea pasta)
• 2 cups shredded rotisserie chicken (or 1 can chickpeas, drained and rinsed for veggie friends)
• 1 cup cherry tomatoes, halved (I use whatever color looks best at the market)
• 1 medium cucumber, diced (peel if the skin is tough)
• 1/4 cup finely chopped red onion (soak in cold water for 10 mins if you want it milder)
• 1/4 cup crumbled feta cheese (omit for dairy-free, but it adds such nice saltiness!)

See? Nothing crazy – just fresh, wholesome ingredients that play together so nicely. Sometimes I’ll throw in leftover grilled veggies or avocado if I’m feeling fancy!

How to Make High Protein Pasta Salad

Okay, let’s get cooking! This high protein pasta salad comes together so easily – I can practically make it with my eyes closed now. The secret is nailing each step, so follow along and you’ll be scooping up creamy, crunchy, protein-packed bites in no time. Promise it’s easier than convincing my toddler to eat her veggies!

Step 1: Cook the Pasta

First things first – cook that pasta! I always use high-protein pasta (my favorite’s the chickpea one – doesn’t get mushy). Bring a big pot of salted water to a boil, then cook according to package directions, but pull it 1 minute early for that perfect al dente bite. Drain it, give it a quick rinse with cold water to stop cooking, and spread it on a baking sheet to cool completely (about 10 minutes). Hot tip: toss it with a drizzle of olive oil to prevent sticking!

Step 2: Prepare the Dressing

While the pasta cools, make that dreamy dressing. Grab a big bowl and whisk together the Greek yogurt, lemon juice, olive oil, and all those spices. Tastes too thick? Add a tablespoon of cold water at a time until it pours nicely. I always do a taste test here – sometimes I go rogue and add an extra squeeze of lemon or pinch of garlic. Want it creamier? Blend in some cottage cheese like I mentioned before. The dressing should coat the back of a spoon beautifully when it’s right!

Step 3: Assemble the Salad

Now for the fun part – bringing it all together! Toss the cooled pasta into your big bowl with the dressing first (this helps every noodle get coated). Then gently fold in the chicken, tomatoes, cucumber, and onion. I use big silicone spatula and go slow – nobody wants smashed pasta! Sprinkle the feta on top last so it stays pretty. Pop it in the fridge for at least 30 minutes before serving if you can wait (the flavors get even better). When I’m impatient, I’ll add my mix-ins straight to the pasta right after tossing with dressing – still delicious, just slightly less graceful!

Tips for the Best High Protein Pasta Salad

After making this high protein pasta salad more times than I can count, I’ve picked up some priceless tricks! Here are my can’t-live-without tips for perfection:

• Chill out: Let it rest in the fridge at least 30 minutes before serving – the flavors marry so beautifully!
• Avocado alert: If adding avocado (and you totally should), mix it in right before serving to prevent browning
• Herb power: A handful of fresh dill or basil takes this from good to “oh wow!” (I keep frozen herbs for emergencies)
• Make ahead: The dressing keeps 3 days separately – toss with pasta when ready to eat for meal planning success
• Macro bonus: This salad fits perfectly into weight loss programs – high protein keeps you full while being light on calories

Bonus tip from my nutritionist friend: Pair with a sparkling water for the ultimate refreshing, macro-friendly lunch!

Storage and Meal Prep Instructions

Here’s the beauty of this high protein pasta salad – it actually stays fresh in the fridge! I store mine in an airtight container (I’m obsessed with my glass ones) for up to 3 days. The Greek yogurt dressing keeps everything moist but never soggy. For meal prep, I portion it into individual containers – perfect for grabbing on my way to work or to toss in my kid’s lunchbox. Honestly, it tastes even better on day two when the flavors really meld together!

When I’m extra busy (or just feeling lazy), I’ll prep all the ingredients separately on Sunday. Then I quickly toss everything together the night before I need it. Works like a charm for meal planning or those weeks when I rely on meal delivery services to get by. Pro tip: If you’re packing it for lunch, throw some extra feta and cherry tomatoes on top right before eating – it tastes like you just made it fresh!

Nutritional Information

Here’s why my high protein pasta salad is a nutritionist-approved favorite for weight loss programs and meal planning! Each generous one-cup serving packs about 320 calories with a whopping 25g of protein to keep you full. You’re looking at 35g smart carbs (thanks to that fiber-rich pasta), with only 10g total fat. The Greek yogurt dressing keeps it light while delivering that creamy satisfaction. Nutritional values might shift slightly based on your exact ingredients – I sometimes add extra feta or avocado when I’m feeling indulgent!

Frequently Asked Questions

Share Your Creation

I’d love to see your take on this high protein pasta salad! Snap a pic and share your masterpiece on Instagram or Pinterest – nothing makes me happier than seeing your kitchen creations. For more meal planning inspiration (like my favorite sous-vide cooker tricks!), check out my Pinterest boards. Can’t wait to see what tasty twists you come up with!

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