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high protein pasta salad 1

High-Protein Pasta Salad with Greek Yogurt

Transform classic pasta salad into a protein powerhouse by replacing mayonnaise with Greek yogurt. This healthier version delivers nearly triple the protein while maintaining all the creamy, delicious flavor you love.
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Course: Lunch, Main Course, Side Dish
Cuisine: American, Mediterranean
Keyword: High Protein, Pasta Salad, Greek Yogurt, Healthy, Meal Prep
Prep Time: 15 minutes
Cook Time: 10 minutes
Chilling Time: 30 minutes
Total Time: 55 minutes
Servings: 6 servings
Calories: 320kcal

Equipment

  • Large Pot
  • Mixing bowls
  • Colander
  • Whisk

Ingredients

For the Pasta Salad

  • 8 oz whole wheat or protein-enhanced pasta penne, rotini, or farfalle
  • 8 oz grilled chicken breast diced (or 1 can chickpeas for vegetarian option)
  • 1 cup cherry tomatoes halved
  • 1 cucumber diced
  • 1/2 red onion finely chopped
  • 1/3 cup Kalamata olives pitted and halved
  • 1/4 cup fresh parsley chopped
  • 1/4 cup fresh basil torn
  • 3 oz feta cheese crumbled

For the Greek Yogurt Dressing

  • 1 cup plain Greek yogurt 2% or full-fat for creaminess
  • 2 tbsp extra virgin olive oil
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 2 cloves garlic minced
  • salt and black pepper to taste

Instructions

  • Cook pasta according to package directions, reducing cooking time by 1 minute for firmer texture. Drain thoroughly and rinse under cold water to stop cooking. Toss with 1 teaspoon of olive oil to prevent sticking.
  • In a medium bowl, whisk together Greek yogurt, remaining olive oil, lemon juice, Dijon mustard, and minced garlic until smooth and creamy. Season with salt and pepper to taste.
  • In a large serving bowl, combine the cooled pasta, diced chicken (or chickpeas), cherry tomatoes, cucumber, red onion, Kalamata olives, parsley, and basil.
  • Pour the Greek yogurt dressing over the mixture and toss gently until everything is evenly coated.
  • Fold in most of the crumbled feta cheese, reserving a small amount for garnish.
  • Refrigerate the pasta salad for at least 30 minutes before serving for best flavor absorption.
  • Just before serving, give the salad a quick toss and top with the reserved feta cheese and additional fresh herbs if desired.

Notes

For a dairy-free version, replace Greek yogurt with silken tofu blended with a splash of lemon juice. Boost protein further by using legume-based pasta made from chickpeas or lentils.
This pasta salad stays fresh in an airtight container in the refrigerator for up to 3 days. For meal prep, store the dressing separately and combine just before serving.
For lower-carb option, replace half the pasta with spiralized zucchini or cauliflower rice.

Nutrition

Calories: 320kcal | Carbohydrates: 35g | Protein: 22g | Fat: 12g | Saturated Fat: 5g | Cholesterol: 45mg | Sodium: 410mg | Potassium: 350mg | Fiber: 6g | Sugar: 4g | Vitamin A: 800IU | Vitamin C: 15mg | Calcium: 150mg | Iron: 2mg
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