Description

Looking for a nutritious, satisfying meal that’s perfect for lunch, meal prep, or a healthy side dish? High-Protein Pasta Salad is your answer! This vibrant salad combines whole wheat or protein-enriched pasta with grilled chicken, chickpeas, edamame, and a zesty lemon-Dijon dressing, delivering a protein-packed, flavor-filled dish. With colorful veggies, optional feta, and crunchy seeds, it’s both wholesome and delicious. Ideal for fitness enthusiasts, busy professionals, or anyone craving a balanced meal, this recipe is beginner-friendly and customizable.

Ingredients

This pasta salad comes together with ingredients that create a flavorful, nutrient-packed dish. Here’s what you need and why each matters:

Whole Wheat or Protein-Enriched Pasta (8 oz): Provides a fiber-rich or protein-boosted base for sustained energy.
Grilled Chicken Breast (1 cup, diced): Adds lean, high-quality protein for satiety.
Chickpeas (½ cup, drained and rinsed): Contribute plant-based protein and fiber.
Edamame or Green Peas (½ cup): Offer protein, fiber, and a pop of green color.
Cherry Tomatoes (½ cup, halved): Add juicy, sweet freshness.
Cucumber (½ cup, diced): Provides crisp, hydrating crunch.
Red Onion (¼ cup, finely chopped): Delivers sharp, savory bite.
Feta Cheese (¼ cup, optional): Adds creamy, tangy richness.
Sunflower or Pumpkin Seeds (2 tbsp): Contribute healthy fats and a nutty crunch.
Olive Oil (2 tbsp): Forms the base of the dressing, adding healthy fats.
Lemon Juice (1 tbsp): Brings bright, tangy acidity.
Greek Yogurt (1 tbsp, optional): Adds creaminess and extra protein to the dressing.
Dijon Mustard (1 tsp): Provides sharp, zesty depth.
Garlic Powder (½ tsp): Infuses savory flavor.
Salt (½ tsp): Enhances overall taste.
Black Pepper (½ tsp): Adds subtle spice.
Fresh Parsley or Basil (1 tbsp, chopped): Offers vibrant, herbaceous garnish.

Substitutions and Variations

Pasta: Use chickpea, lentil, or gluten-free pasta for dietary needs; adjust cooking time per package.
Chicken: Swap for grilled shrimp, turkey, tofu, or extra chickpeas for vegetarian.
Chickpeas/Edamame: Replace with white beans, kidney beans, or roasted veggies like zucchini.
Feta: Omit for dairy-free or use vegan feta, nutritional yeast, or goat cheese.
Greek Yogurt: Skip for a lighter dressing or use vegan yogurt for dairy-free.
Gluten-Free: Use gluten-free pasta and ensure mustard is gluten-free.
Add-Ins: Include avocado, roasted red peppers, olives, or a sprinkle of chili flakes for extra flavor.

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Instructions

Follow these steps to create a High-Protein Pasta Salad that’s fresh, flavorful, and perfectly chilled:

Cook the Pasta:
- Bring a large pot of salted water to a boil and cook 8 oz whole wheat or protein-enriched pasta according to package directions until al dente (typically 8–10 minutes).
- Drain and rinse under cold water to stop cooking and cool the pasta. Set aside.
- Beginner Tip: Stir pasta occasionally to prevent sticking; rinse thoroughly to remove starch for a non-sticky salad.
Prepare the Dressing:
- In a small bowl, whisk together 2 tbsp olive oil, 1 tbsp lemon juice, 1 tbsp Greek yogurt (if using), 1 tsp Dijon mustard, ½ tsp garlic powder, ½ tsp salt, and ½ tsp black pepper until smooth.
- Taste and adjust with more lemon juice or salt if needed.
- Beginner Tip: Whisk vigorously for a creamy emulsion; add 1 tsp water if dressing is too thick.
Combine Ingredients:
- In a large mixing bowl, combine cooled pasta, 1 cup diced grilled chicken breast, ½ cup chickpeas, ½ cup edamame or green peas, ½ cup halved cherry tomatoes, ½ cup diced cucumber, ¼ cup finely chopped red onion, ¼ cup feta cheese (if using), and 2 tbsp sunflower or pumpkin seeds.
- Beginner Tip: Chop veggies into small, uniform pieces for balanced bites; ensure chickpeas are well-rinsed to remove canning liquid.
Add Dressing:
- Pour the prepared dressing over the pasta salad and toss well to coat all ingredients evenly.
- Beginner Tip: Use tongs or a large spoon to toss gently, ensuring dressing coats without crushing delicate ingredients.
Chill and Serve:
- Cover the bowl and refrigerate the salad for at least 30 minutes to let flavors meld.
- Before serving, toss again and garnish with 1 tbsp chopped fresh parsley or basil.
- Serve cold, optionally with extra lemon wedges or a sprinkle of seeds.
- Beginner Tip: Chill in a glass or ceramic bowl to keep crisp; stir before serving to redistribute dressing.

Cooking Tips

Pasta Texture: Cook to al dente to prevent mushiness; rinse with cold water immediately to cool and stop cooking.
Chicken Prep: Use pre-grilled or rotisserie chicken for speed; season with salt and pepper before grilling (5–6 minutes per side, 165°F or 74°C) if cooking fresh.
Dressing Balance: Taste dressing before adding; adjust with more lemon for brightness or yogurt for creaminess.
Veggie Freshness: Dice tomatoes, cucumber, and onion just before mixing to maintain crunch; pat cucumber dry if watery.
Chilling Time: Longer chilling (up to 2 hours) enhances flavor, but don’t exceed 24 hours to keep veggies crisp.