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High-protein pasta salad with chicken, pasta, cucumbers, tomatoes, chickpeas, feta, and creamy dressing in a meal prep bowl

Flexible Protein Pasta Salad

This flexible protein pasta salad combines short pasta, a substantial protein, crisp vegetables, a flavorful dressing, and fresh toppings. Customize it with chicken, tuna, shrimp, eggs, tofu, beans, lentils, edamame, Greek yogurt, or cottage cheese for an easy cold lunch or meal-prep option.
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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 3 servings
Course: Lunch, Main Course, Salad
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

Pasta Salad Base
  • 2 cups cooked short pasta cooled and thoroughly drained; use rotini, penne, shells, bow ties, or legume-based pasta
  • 1–1 1/2 cups selected protein use cooked chicken, ground turkey, drained tuna or salmon, chilled shrimp, chopped boiled eggs, firm tofu, edamame, chickpeas, white beans, black beans, or lentils
  • 1 1/2 cups chopped vegetables such as cucumber, bell pepper, tomatoes, cabbage, carrots, celery, peas, spinach, or corn
  • 2–4 tablespoons fresh flavor boosters such as chopped herbs, green onions, drained pickles, red onion, or fresh lemon zest
  • 2 tablespoons optional crunchy topping such as seeds, roasted chickpeas, crushed crackers, or chopped nuts; add immediately before serving
Greek Yogurt Herb Dressing
  • 1/2 cup plain Greek yogurt
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 small clove garlic finely grated or minced
  • 1 tablespoon chopped fresh dill or parsley
  • 1/4 teaspoon fine salt or to taste
  • 1/4 teaspoon ground black pepper or to taste
  • 1–3 tablespoons water as needed to thin the dressing

Equipment

  • Large pot
  • Colander
  • Large mixing bowl
  • Sharp knife
  • Cutting board
  • Measuring cups and spoons
  • Airtight meal prep containers
  • Small leak-resistant dressing container

Method
 

  1. Cook the pasta according to the package directions until just tender. Avoid overcooking because the pasta will soften further after absorbing the dressing.
  2. Drain the pasta thoroughly. Rinse it with cool water when appropriate for the pasta variety, then allow all excess water to drain away.
  3. Cool any cooked chicken, turkey, shrimp, tofu, lentils, vegetables, or other warm ingredients before assembling the salad.
  4. To make the dressing, whisk together the Greek yogurt, lemon juice, Dijon mustard, garlic, herbs, salt, and black pepper. Add water one tablespoon at a time until the dressing reaches a pourable consistency.
  5. Add the cooled pasta, selected protein, chopped vegetables, and fresh flavor boosters to a large mixing bowl.
  6. Stir in about two-thirds of the dressing and toss gently until the ingredients are evenly coated. Add more dressing only as needed, reserving a small amount for serving.
  7. Taste the salad and adjust it with additional lemon juice, mustard, herbs, salt, or black pepper as needed.
  8. Cover and chill before serving, or divide the salad among airtight meal-prep containers.
  9. Stir in the reserved dressing shortly before eating if the pasta has absorbed moisture. Add avocado, lettuce, seeds, crackers, roasted chickpeas, or other delicate and crunchy toppings immediately before serving.

Notes

Protein options: Chicken, ground turkey, tuna, salmon, shrimp, boiled eggs, tofu, chickpeas, white beans, black beans, lentils, and edamame all work well. Greek yogurt or blended cottage cheese can also contribute protein through the dressing.
No-mayo variations: Replace the Greek yogurt dressing with lemon mustard vinaigrette, thinned hummus, pesto, tahini dressing, salsa-lime sauce, or a soy-ginger sesame dressing.
Prevent dryness: Pasta absorbs dressing as it chills. Reserve a small amount of dressing and stir it into the salad shortly before serving.
Prevent excess water: Drain pasta, canned ingredients, thawed vegetables, cucumbers, tomatoes, and pickles thoroughly. Store especially watery vegetables separately when preparing the salad ahead.
Meal-prep storage: Keep the salad refrigerated at 40°F (4°C) or below. Use within 3 to 4 days, following the shortest safe storage period among the ingredients used.
Packing for work: Keep the salad refrigerated until serving or use an insulated lunch bag with ice packs. Store delicate herbs, avocado, lettuce, seeds, crackers, and crunchy toppings separately.
Freezing: Freezing the assembled salad is not recommended because cooked pasta, fresh vegetables, herbs, and dairy-based dressings can lose their texture after thawing.