This High Protein Pasta Salad is delicious, nutritious, easy to adapt and the perfect addition to your weekly meal prep. Lean protein (a whopping 39 grams of protein per serving), plenty of fibre and a real Mediterranean vibe to it. It goes really well in school lunch boxes and for take to work lunches too.
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This recipe combines tender pasta, juicy chicken, creamy white beans, fresh veggies, and balls mozzarella-all tied together with a my lightened-up homemade Caesar dressing and fragrant basil.
If you're looking for a high-protein, family-friendly meal that doubles as a make-ahead lunch or quick weeknight dinner, then this protein pasta salad is it! You can mix and match your favourite veggies, swap proteins, or adjust the dressing to suit your taste.
Looking for more high protein salads? Take a look at our creamy Green Goddess Chicken Salad or our delicious Cottage Cheese Tuna Salad.
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Ingredients and Substitutions
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- Pasta - Pasta shapes rather than spaghetti are what you want to use here. Any shape will do and this high protein pasta salad recipe is a good way to use up what you have in your cupboards.
- Chicken - You can cook diced chicken like we have here, or use leftover shredded roast chicken/rotisserie chicken to make this even easier.
- Beans - A white bean like cannellini or butterbeans will work. You can use chickpeas too, or black beans.
- Mozzarella - Go for the little balls of pearl mozzarella if you can. If not, you could just tear up a ball of mozzarella.
- Vegetables - Bell peppers, cucumber and tomatoes all add crunch, colour and flavour. You could add things like roasted artichokes, sun-dried tomatoes and roasted peppers for extra flavour. For extra veggies add sweetcorn, red onions and chopped spinach.
- Dressing - We have used our Healthy Caesar Salad Dressing. But you could use a vinaigrette if you didn't want a creamy dressing.
Variations
Vegetarian option: Skip the chicken and double up on beans or add grilled tofu or add some chopped hard-boiled eggs.
Pasta swap: Use chickpea pasta, lentil pasta, or zucchini noodles for extra protein or fewer carbs.
Cheese twist: Try adding feta cheese, goat's cheese, or shaved Parmesan instead of mozzarella.
Spicy kick: Add red chilli flakes or sliced jalapeños to the dressing.
Grilled flavour: Grill the chicken and peppers for a smoky touch. You could try using our Roasted Red Peppers too.
How To Make a High Protein Pasta Salad
- Step 1: Bring a pot of salted water to a boil and cook pasta until al dente. Drain, rinse under cold water, and set aside.
- Step 2: Cook the chicken. Either fry in a small amount of oil in a pan, or air fry, like we have done.
- Step 3: In a large mixing bowl, combine the cooked pasta, cooked chicken, beans, tomatoes, cucumber, bell pepper, olives, basil and mozzarella.
- Step 4: Pour the Caesar dressing over the salad and toss until everything is well coated.
Storage & Protein Pasta Salad Meal Prep Tips
For meal prep bowls, divide the salad into single-serving containers (these are our favourite Glass Meal Prep Containers (AFF link)n and keep an extra squeeze of lemon or a drizzle of olive oil on the side to freshen it up before eating.
Store in an airtight container in the fridge for up to 4 days.
If prepping ahead, keep the dressing in a separate container and toss just before serving for maximum freshness.
This pasta salad travels well-perfect for lunchboxes, picnics, or road trips, but we wouldn't recommend freezing it.
Dannii's Top Tips
- Cool the pasta completely before mixing with dressing to prevent clumping and soggy texture.
- Chop veggies evenly so every bite has a balance of flavours.
- Double the dressing - you'll want some extra for drizzling later in the week if making this for meal prep.
- Don't skip the basil! Fresh herbs really brighten up the salad.
- You can serve this right away, but putting it in the fridge for an hour or two really allows all the flavours to come together.
Frequently Asked Questions
Yes - swap the mozzarella for dairy-free cheese and use a dairy-free yogurt in the dressing.
Short shapes like penne, rigatoni, or fusilli hold the dressing best. High-protein or whole-grain pasta adds more nutrition.
Yes, definitely. If making this for kids then chop veggies smaller, go lighter on olives, and add a little extra mozzarella (always a hit with kids!).
More Pasta Salad Recipes
If you've tried this Protein Pasta Salad recipe, let us know how you got on in the comments below.
Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.
Recipe
High Protein Pasta Salad
Ingredients
- 200 g (7 oz) of Dried pasta
- 230 g (1.25 cups) of Cannellini beans - canned; drained weight
- 400 g (14 oz) of Chicken breast - diced
- 80 ml (0.33 cups) of Caesar dressing
- 150 g (5.25 oz) of Mozzarella balls
- 0.5 Cucumber - diced
- 10 Cherry tomatoes - quartered
- 15 Olives - halved
- 1 Red bell pepper - diced
- 10 g (0.33 cups) of Fresh basil
Instructions
- Bring a pot of salted water to a boil and cook 200 g of Dried pasta until al dente. Drain, rinse under cold water, and set aside.
- Cook 400 g of Chicken breast. Either fry in a small amount of oil in a pan, or air fry, like we have done.
- In a large mixing bowl, combine the cooked pasta, cooked chicken, 230 g of Cannellini beans, 10 Cherry tomatoes, 0.5 Cucumber, 1 Red bell pepper, 15 Olives, 10 g of Fresh basil and 150 g of Mozzarella balls.
- Pour the 80 ml of Caesar dressing over the salad and toss until everything is well coated.
Recipe Tips
- Cool the pasta completely before mixing with dressing to prevent clumping and soggy texture.
- Chop veggies evenly so every bite has a balance of flavours.
- Double the dressing - you'll want some extra for drizzling later in the week if making this for meal prep.
- Don't skip the basil! Fresh herbs really brighten up the salad.
- You can serve this right away, but putting it in the fridge for an hour or two really allows all the flavours to come together.
Nutritional Information
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The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.
As all appliances vary, cooking times are a guide. Please note that by changing the serving size, the cooking time may also need to be altered.
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