Description

Craving a nutritious, satisfying meal that’s perfect for lunch, meal prep, or a light dinner? What if you could whip up a High-Protein Pasta Salad in just 30 minutes, packed with lean chicken, chickpeas, and vibrant veggies, all tossed in a zesty, creamy dressing? This beginner-friendly recipe combines whole wheat or protein-enriched pasta with high-protein ingredients for a balanced, flavorful dish that’s ideal for fitness enthusiasts, busy professionals, or anyone seeking a healthy, portable meal.

Ingredients

For the Salad

Whole Wheat or Protein-Enriched Pasta (8 oz): Provides a hearty, fiber-rich base; protein-enriched pasta boosts protein content.
Grilled Chicken Breast (1 cup, diced): Adds lean, high-quality protein for satiety.
Chickpeas (½ cup, drained and rinsed): Contributes plant-based protein and fiber.
Edamame or Green Peas (½ cup): Offers protein, vitamins, and a pop of green.
Cherry Tomatoes (½ cup, halved): Brings juicy, sweet-tart flavor and vibrant color.
Cucumber (½ cup, diced): Adds crisp, refreshing crunch.
Red Onion (¼ cup, finely chopped): Provides sharp, savory depth.
Feta Cheese (¼ cup, optional): Adds creamy, tangy richness.
Sunflower or Pumpkin Seeds (2 tbsp): Contributes crunchy texture and healthy fats.

For the Dressing

Olive Oil (2 tbsp): Forms a rich, smooth base for the dressing.
Lemon Juice (1 tbsp): Adds bright, zesty acidity.
Greek Yogurt (1 tbsp, optional): Enhances creaminess and protein content.
Dijon Mustard (1 tsp): Brings sharp, tangy complexity.
Garlic Powder (½ tsp): Infuses savory, aromatic notes.
Salt (½ tsp): Enhances overall flavor.
Black Pepper (½ tsp): Adds a mild, spicy kick.
Fresh Parsley or Basil (1 tbsp, chopped): Provides a fresh, herbaceous garnish.

Substitutions and Variations

Pasta: Swap with chickpea, lentil, or gluten-free pasta for dietary needs; adjust cooking time per package instructions.
Chicken: Replace with grilled turkey, shrimp, tofu, or tempeh for vegetarian/vegan; adjust prep (shrimp: grill 2–3 minutes per side).
Chickpeas: Substitute with white beans, black beans, or lentils for similar protein.
Edamame/Green Peas: Use snap peas, asparagus, or broccoli florets for green crunch.
Feta Cheese: Swap with goat cheese, queso fresco, or vegan feta; omit for dairy-free.
Seeds: Replace with slivered almonds, chopped walnuts, or pine nuts.
Greek Yogurt: Use vegan yogurt, sour cream, or omit for a lighter dressing.
Vegetarian/Vegan: Use tofu or tempeh, vegan feta, and vegan yogurt; ensure pasta is vegan.
Gluten-Free: Use gluten-free pasta; ensure all ingredients (e.g., Dijon mustard) are gluten-free certified.

Optional Additions

Veggies: Add ¼ cup diced bell peppers, shredded carrots, or spinach for extra color and nutrients.
Protein: Include ¼ cup diced hard-boiled egg or bacon bits for more protein.
Flavor Boosters: Mix in 1 tsp red pepper flakes or 1 tbsp capers for a spicy or briny kick.

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Instructions

Cook the Pasta:
- Bring a large pot of salted water to a boil.
- Add 8 oz whole wheat or protein-enriched pasta and cook according to package directions until al dente (typically 8–10 minutes).
- Drain pasta and rinse under cold water to stop cooking and cool it down; set aside.
- Tip: Stir pasta occasionally to prevent sticking; rinse thoroughly to remove excess starch for a clean salad texture.
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 and emulsified.
- Taste and adjust seasoning or lemon juice if needed.
- Tip: Whisk vigorously to blend yogurt and oil; refrigerate dressing if prepping ahead to meld flavors.
Combine Salad Ingredients:
- In a large mixing bowl, combine the 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 crumbled feta cheese (if using), and 2 tbsp sunflower or pumpkin seeds.
- Tip: Dice ingredients to similar sizes for even distribution; ensure chickpeas and edamame are well-drained to avoid watering down the salad.
Add the Dressing:
- Pour the prepared dressing over the pasta salad mixture.
- Toss gently with tongs or a large spoon until all ingredients are evenly coated.
- Tip: Toss lightly to avoid crushing delicate ingredients like tomatoes or feta; add dressing gradually to control moisture.
Chill and Serve:
- Cover the bowl and refrigerate the salad for at least 30 minutes to let the flavors meld and the salad chill.
- Before serving, toss again and garnish with 1 tbsp chopped fresh parsley or basil.
- Serve cold as a main dish or side, paired with grilled veggies, a fruit salad, or a chilled drink like iced tea.
- Tip: Chill for up to 2 hours for optimal flavor; stir gently before serving to redistribute dressing.