High-Protein Pasta Salad Bowl

This high-protein pasta salad packs a bright punch for quick lunches or energizing picnic fare. With satisfying grilled chicken, chickpeas, edamame, and a crisp mix of veggies, it keeps you full and happy with every forkful. I often make this dish on busy Sunday nights so I can grab wholesome lunches for a couple of days without any fuss.

My friends always ask for this recipe after potlucks because they love its fresh crunch and zesty flavor. The creamy dressing makes even veggie skeptics come back for more.

Ingredients

• Whole wheat or protein-enriched pasta: brings filling fiber and a nutty base to the salad. It holds up well even after chilling
• Grilled chicken breast diced: provides lean protein and a tender bite. Choose chicken that is firm with no gray spots for best quality
• Chickpeas: add creaminess and extra protein. Look for firm no-mushy beans
• Edamame or green peas: give vibrant green color and plant protein. Buy bright green unshelled pods or peas for freshness
• Cherry tomatoes halved: add sweet juiciness. Pick tomatoes that are plump with smooth skins
• Cucumber diced: brings crisp refreshing texture. A firm cucumber yields best results
• Red onion finely chopped: offers gentle bite and color. Choose onions that are heavy for their size
• Feta cheese optional: gives tang and creaminess. Seek out feta that is moist and crumbly
• Sunflower or pumpkin seeds: add crunch and healthy fats. Use unsalted seeds for a clean flavor
• Olive oil: brings richness to the dressing. Go for extra virgin if possible
• Lemon juice: brightens everything. Use freshly squeezed juice for best zing
• Greek yogurt optional: makes the dressing creamy. Look for plain unsweetened yogurt
• Dijon mustard: adds depth and slight heat. Choose a smooth creamy Dijon for easier mixing
• Garlic powder: delivers subtle savoriness without raw garlic bite
• Salt: enhances flavor and balances the salad
• Black pepper: adds gentle heat and complexity
• Fresh parsley or basil chopped: offers a burst of fresh aroma and color. Only use bright green herbs with no droopy leaves

Step-by-Step Instructions

Cook the Pasta:

Boil pasta in salted water following the package directions until just tender. Stir a few times during cooking to prevent sticking. Once al dente drain the pasta and rinse well under cold water to stop the cooking and keep the texture right

Prepare the Dressing:

In a small bowl whisk olive oil lemon juice Greek yogurt Dijon mustard garlic powder salt and black pepper until the mixture looks creamy and smooth. Make sure no clumps of yogurt or mustard remain

Combine Ingredients:

Place cooked pasta grilled chicken chickpeas edamame or peas cherry tomatoes cucumber red onion feta if using and seeds in a large mixing bowl. Toss gently with clean hands or a large spoon to distribute everything evenly

Add Dressing:

Pour the prepared dressing all over the pasta and veggie mixture. Use spatulas or tongs to toss until the dressing coats every piece. Pause and scrape down the sides of the bowl so nothing gets missed

Chill and Serve:

Cover the bowl and refrigerate the salad for at least thirty minutes. This time lets flavors meld and the dressing soak in. Just before serving stir again and top with chopped parsley or basil for a fresh finish

Save

I love how the edamame’s sweet bite balances the tangy feta and creamy dressing. My little niece always picks out the green peas first and that memory makes me smile every time I make this dish.

How to Store This Salad

Refrigerate the salad in an airtight container and stir before each serving
For best taste eat within four days
To keep herbs vibrant add fresh parsley or basil just before serving instead of with the initial mix

Smart Ingredient Swaps

Swap grilled chicken with cooked shrimp or canned tuna for a seafood twist
Use white beans or black beans instead of chickpeas if that’s what you have
Try crumbled goat cheese instead of feta or skip cheese for dairy free lovers
Any small pasta shape like farfalle or rotini works if you do not have penne

Serving Suggestions

Scoop onto crisp lettuce leaves or pile on toasted sourdough for a hearty open faced sandwich
Pack in jars for picnic lunches
Pair with grilled corn or cut fruit for a summery cookout

A Little Backstory

Many Italian American picnics and Sunday church gatherings feature some kind of pasta salad but protein rich versions like this are a recent favorite in my circle. The mix of Mediterranean flavors and healthy tweaks makes this recipe feel modern but still comforting.

Frequently Asked Questions About Recipes

→ Can I use a different type of pasta?

Absolutely. Whole wheat, gluten-free, or any short pasta shape works well in this dish.

→ Is it possible to make this vegetarian?

Yes—simply omit the chicken and add extra chickpeas or edamame to boost protein content.

→ How long does this pasta salad keep in the fridge?

Store in an airtight container for up to three days, stirring gently before serving.

→ Can I prep the ingredients ahead of time?

You can pre-cook the pasta, grill the chicken, and chop vegetables up to a day in advance.

→ What could I use instead of Greek yogurt in the dressing?

Try sour cream or simply add more olive oil for a dairy-free version of the dressing.