High Protein Pasta Salad

Why you will love this recipe

• High in protein: Chickpeas, feta, and cottage cheese pack in the plant-based protein.
• Meal prep friendly: It stores well and tastes even better the next day.
• Quick & easy: Comes together fast with minimal fuss.
• Fresh & flavorful: Loaded with crisp veggies, herbs, and zesty dressing.
• Customizable: Add extra protein or swap in your favorite veggies.
• All-in-one meal: No need to cook anything else—this dish does it all.

Key ingredients and substitutions

• Chickpea pasta: A high-protein base that keeps the dish filling. You can swap in lentil pasta, edamame pasta, or high-protein wheat pasta.
• Red bell pepper: Adds crunch and sweetness. Yellow or orange peppers work just as well.
• Cucumber: Brings a cool, crisp texture. English cucumber is a great choice for fewer seeds.
• Cherry tomatoes: Juicy little bursts of flavor. Grape or chopped Roma tomatoes are fine substitutes.
• Green onions: Mild and zippy. Red onion or fresh chives also work, but go sparingly and add a little at a time.
• Artichoke hearts: Soft, briny, and delicious. Use canned or marinated—just drain well.
• Fresh herbs (basil, mint, parsley): Add freshness and flavour. No mint? Sub in dill, oregano, or more of the others.
• Kalamata olives: Salty, bold, and briny. Black olives can be used, but kalamatas bring the most flavor.
• Feta cheese: Crumbly and tangy. You can also try goat cheese or a dairy-free alternative.
• Cottage cheese vinaigrette: A creamy, protein-packed dressing made with cottage cheese, red wine vinegar, olive oil, Dijon mustard, honey, Italian seasoning, salt, and pepper. You can sub in Greek yogurt or silken tofu if needed.

How to make high protein pasta salad

1. Cook the pasta: Boil your chickpea pasta according to the package instructions—but go for the shortest cooking time. You want it al dente so it holds up well.
2. Rinse with cold water: Once drained, rinse the pasta under cold water to cool it down and stop the cooking. This keeps it from going mushy.
3. Prep the veggies: Dice the bell pepper and cucumber, slice the cherry tomatoes and olives, chop the herbs, and drain those artichoke hearts.
4. Blend the dressing: In a small bowl or jar, blend together cottage cheese, red wine vinegar, olive oil, Dijon mustard, honey, Italian seasoning, salt, and pepper using an immersion blender (or regular blender).

5. Combine it all: In a large bowl, add the cooked pasta, chopped veggies, olives, herbs, and about three-quarters of the feta.
6. Add the dressing: Pour over the vinaigrette and gently mix until everything is evenly coated.
7. Taste and season: Add extra salt or pepper if needed—go by taste here.
8. Finish with feta: Crumble the remaining feta on top before serving.
9. Serve or chill: You can enjoy you high protein pasta salad right away, but it’s even better after chilling in the fridge for a bit!

Recipe notes and tips

• Don’t overcook the pasta: Chickpea pasta can turn soft quickly—al dente is your friend here.
• Rinse thoroughly: Cold water stops the cooking and keeps your salad from getting gummy.
• Use fresh herbs: They really lift the flavor—dried herbs won’t have the same punch.
• Let it chill: If you’ve got time, let the salad sit in the fridge for 30 minutes before serving. The flavors blend and it tastes even better.
• Dress it just before serving (if prepping ahead): To keep things fresh, store the dressing separately and toss it in when you’re ready to eat.
• Double the dressing: It’s creamy, tangy, and packed with protein—great to keep extra on hand for other salads or grain bowls.

Variations

• Add extra protein: Toss in rotisserie chicken, grilled tofu, edamame, or chickpeas for a bigger boost.
• Make it vegan: Swap the feta for dairy-free feta (I like Violife’s version) and use silken tofu instead of cottage cheese.
• Switch up the dressing: Try a simple Italian dressing, lemon juice with olive oil, or even a scoop of Greek yogurt with herbs.
• Use different veggies: Broccoli florets, shredded carrots, red onions, or coleslaw mix work great.
• Try a cheddar ranch spin: Swap feta for cheddar and use a ranch-style dressing for a fun twist.
• Throw in beans: White beans or black beans can bulk it up, add protein, and boost the fiber.

What to serve with this recipe

• Protein add-ons: Air fryer chicken drumsticks, tofu, tempeh, hard-boiled eggs
• Sides: garlic bread, pita wedges, taco dip with veggie sticks, light soups like tomato or lentil soup
• Drinks: iced green tea, lemon water, sparkling water with citrus
• Desserts: fresh fruit salad, Greek yogurt with honey and nuts, dark chocolate squares, frozen cottage cheese bark

Frequently asked questions