Dinner

Creamy High Protein Pasta Salad Recipe

Byreem everly November 2, 2025November 2, 2025

Introduction

This creamy high protein pasta salad is perfect for anyone looking for a filling meal that’s quick to prepare. Packed with chickpea pasta and colorful veggies, it’s a delicious option for busy weekdays or light dinners. Plus, it keeps well in the fridge for easy grab-and-go meals.

A white bowl filled with a colorful pasta salad showing three main layers: the base layer of yellowish spiral rotini pasta, the middle layer made of bright red cherry tomato halves and chopped green cucumbers, and the top layer sprinkled with dark purple sliced olives, white crumbled feta cheese, small bits of red onion, and fresh green parsley leaves. The salad looks fresh and mixed evenly, with a light dressing giving a slight shine to the ingredients, all placed on a white marbled surface with a white cloth partially visible on the side. photo taken with an iphone --ar 4:5 --v 7

Ingredients

8 oz chickpea rotini pasta
1/4 cup red onion, finely minced (about 1/8-inch pieces)
1/2 red bell pepper, diced into 1/2-inch pieces
1/4 cup fresh basil
1/2 English cucumber
1.5 cups broccoli florets, steamed until tender-crisp
1 cup cherry tomatoes, halved
1/4 cup fresh parsley
Salt and pepper, to taste
2.25 oz can sliced black olives
1.5 oz crumbled fat-free feta cheese

For the dressing:

1 garlic clove, freshly minced
Salt, to taste
4 tbsp red wine vinegar
Pepper, to taste
1/4 cup extra virgin olive oil
1 tbsp Dijon mustard

Instructions

Step 1: Cook the chickpea pasta according to package instructions, aiming for the lower end of the recommended time to avoid overcooking. Drain and rinse under cold water immediately to stop cooking, then transfer to a large mixing bowl.
Step 2: Prepare the dressing by whisking together olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper in a container until fully combined and emulsified. Set aside.
Step 3: Add the minced red onion, diced red bell pepper, fresh basil, cucumber, steamed broccoli, cherry tomatoes, fresh parsley, black olives, and crumbled feta cheese to the bowl with the cooled pasta.
Step 4: Pour the dressing over the pasta and vegetables. Stir thoroughly to coat all ingredients evenly.
Step 5: Refrigerate the pasta salad for at least 30 minutes to allow the flavors to meld.
Step 6: Before serving, taste and adjust seasoning with additional salt and pepper if needed. Serve chilled.

Tips & Variations

Use any high-protein pasta like lentil, edamame, or black bean pasta as a substitute for chickpea pasta.
Try reduced-fat feta, goat cheese, or crumbled firm tofu for a vegan alternative to feta.
If fresh herbs aren’t available, substitute with dried herbs using about one-third the amount.
Swap red wine vinegar with white wine vinegar, apple cider vinegar, or lemon juice (use 3 tablespoons if lemon juice).
Feel free to add different vegetables such as carrots, celery, or yellow bell pepper, keeping similar amounts to maintain balance.
Replace Dijon mustard with yellow or whole grain mustard; add a pinch of garlic powder if using yellow mustard.
Be careful not to overcook chickpea pasta to avoid mushiness—rinse promptly with cold water after cooking.
Add fresh herbs just before serving if making the salad ahead to keep flavors bright and fresh.
Dice vegetables to a similar size as the pasta for balanced textures in every bite.

Storage

Store the pasta salad in an airtight container in the refrigerator for up to 5 days. The flavors improve as they meld together over time. To keep it fresh when making ahead, store the cooked pasta, chopped vegetables, and dressing separately, then combine before serving. Toss the salad before serving, and add a little extra olive oil or vinegar if it seems dry after chilling.

How to Serve

A close-up view of a white bowl filled with a colorful pasta salad featuring three layers: the bottom layer of pale yellow spiral rotini pasta, the middle layer with diced bright red tomatoes, chopped green cucumber pieces, and sliced black olives, and the top layer garnished with crumbled white feta cheese and small bits of green herbs scattered evenly across. A woman's hand holding a fork lifts a bite showing a swirl of pasta with olives, feta, and herbs in clear detail, all set against a white marbled texture background. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular pasta instead of chickpea pasta?

Yes, regular rotini or any preferred pasta can be used; however, chickpea pasta adds significantly more protein and fiber, making this salad more filling and nutritious.

How do I prevent the pasta salad from becoming soggy?

Make sure to rinse the cooked pasta with cold water right after draining to stop the cooking process. Also, allow the pasta to cool completely before mixing in the dressing, which helps prevent it from absorbing too much liquid.