Stay satisfied all afternoon with this flavorful high protein pasta salad that delivers about 40 grams of protein per serving. It’s simple to prepare, stores well for meal prep, and combines hearty ingredients with bright, Mediterranean-inspired flavors.
Healthy lunches don’t have to be boring. If a meal feels too “healthy” and lacks flavor, it’s easy to skip it and reach for takeout. This high-protein pasta salad balances convenience, nutrition, and taste so you’ll actually want to eat what you prep. It’s packed with protein and fiber, uses approachable ingredients, and holds up well in the fridge for several days.
Why you’ll love this recipe
High protein: This salad uses lentil or chickpea pasta plus chicken and feta for a protein-forward meal that helps keep you full and supports muscle maintenance.
High fiber: The combination of legume-based pasta and vegetables provides a generous amount of fiber to support digestion and satiety.
Easy to make: Prep is straightforward—cook pasta, chop a few vegetables, and toss with the dressing. Using store-bought dressing or rotisserie chicken speeds things up further.
Full of flavor: Kalamata olives, pepperoncini, feta, cherry tomatoes, and a tangy creamy vinaigrette give the salad bright and savory notes in every bite.
Meal prep friendly: The salad improves after a few hours in the fridge as flavors meld. Make it once and enjoy lunches all week.
Salad ingredients
The salad is built from simple ingredients you can find at most grocery stores:
- Lentil or chickpea pasta — choose a legume-based pasta for added protein and fiber
- Cucumber — remove seeds to prevent the salad from getting soggy
- Cherry tomatoes — halved for bright sweetness
- Kalamata olives — or your favorite olive variety
- Pepperoncini peppers — sliced for a mild, tangy heat
- Crumbled feta cheese — adds creaminess and saltiness
- Rotisserie chicken — use shredded breast meat for a lean protein boost
- Vinaigrette — see the optional creamy vinaigrette recipe below, or use a store-bought vinaigrette you like
Dressing ingredients
If you prefer convenience, a bottled vinaigrette works fine. For a creamier homemade option, combine the following:
- Olive oil
- Mayonnaise
- Red wine vinegar or apple cider vinegar
- Pepperoncini brine or olive brine for tang
- Garlic (minced)
- Dijon mustard
- Honey (to balance acidity)
- Seasonings: salt, red pepper flakes, garlic powder, onion powder, oregano
Step-by-step instructions
Start with a little prep work. Cook the pasta according to package instructions, then rinse with cold water and let it cool. While the pasta cooks and cools, chop the cucumber (seeded), halve the cherry tomatoes, slice the pepperoncini and olives, and crumble the feta. Shred or chop the rotisserie chicken.
Whisk together the dressing ingredients in a small bowl until smooth, or use your preferred bottled vinaigrette.
Combine the cooled pasta, vegetables, chicken, olives, pepperoncini, and feta in a large mixing bowl. Pour the dressing over the salad and toss until everything is evenly coated. Serve right away or portion into containers for later.
How to make this easier
Time-saving tips:
- Buy pre-sliced olives and pepperoncini
- Use pre-crumbled feta
- Use rotisserie chicken instead of cooking your own
- Use store-bought vinaigrette or mix the dressing ahead of time
Variations
Customize the salad to meet dietary needs or taste preferences:
- Dairy-free: Replace feta with a dairy-free cheese or simply omit it.
- Vegetarian: Swap chicken for a drained and rinsed can of white beans or chickpeas.
- More protein: Add an extra cup or two of chopped chicken.
- Extra vegetables: Add bell pepper, artichoke hearts, or roasted zucchini.
- Greens: Serve over arugula or baby spinach for added volume and nutrients.
- Spicy: Stir in crushed Calabrian chilies or extra red pepper flakes for heat.
Meal prep instructions
This salad is ideal for make-ahead lunches. Divide the salad into six containers for individual portions, or pack larger portions if you prefer fewer meals. Stored in the refrigerator, the salad keeps well for up to four days. Before eating, give each container a quick stir to reincorporate any dressing that settled to the bottom.
Frequently asked questions
What pasta should I use? Lentil or chickpea pasta is recommended for extra protein and fiber. If those aren’t available, whole wheat or a protein-enriched pasta are good substitutes.
Can I make this dairy-free? Yes. Replace the feta with a dairy-free alternative or omit it—add extra olives or beans for flavor and texture.
Recipe
High Protein Pasta Salad
A satisfying, protein-rich pasta salad that’s perfect for meal prep. Yields six servings and stores well in the fridge.
Ingredients
- 1 package cooked lentil or protein pasta (250 g box)
- 1 diced cucumber, seeds removed
- 1 1/2 cups halved cherry tomatoes
- 1/3 cup sliced Kalamata olives
- 1/2 cup sliced pepperoncini peppers
- 3/4 cup crumbled feta cheese
- 3 cups chopped skinless rotisserie chicken breasts (about 2 breasts)
- 3/4 cup vinaigrette (store bought or use the creamy vinaigrette below)
Creamy Vinaigrette
- 1/4 cup olive oil
- 2 Tbsp mayonnaise
- 1/4 cup red wine vinegar
- 1–2 Tbsp pepperoncini brine (optional)
- 2 cloves minced garlic
- 1 tsp Dijon mustard
- 1 tsp honey
- 1/4 tsp salt and 1/4 tsp red pepper flakes, to taste
- 1/2 tsp each oregano, garlic powder, and onion powder
Instructions
- Prepare the dressing: Whisk all dressing ingredients together in a small bowl and set aside.
- Prepare ingredients: Cook and cool the pasta, crumble the feta, and slice the vegetables. Chop or shred the rotisserie chicken.
- Assemble: Combine pasta, vegetables, chicken, olives, pepperoncini, and feta in a large bowl. Pour the dressing over the salad and toss to coat. Serve immediately or divide into containers for meal prep.
Notes
Nutrition information is approximate and accounts for the dressing.