Introduction
Craving pasta salad but avoiding empty calories? This high protein low calorie pasta salad delivers big flavor, satiety, and nutrition—with each serving packing over 20 g of protein and under 350 calories. Ideal for fitness lovers, weight-watchers, or anyone wanting a satisfying, light meal. Here you’ll find a top-notch recipe, nutritional insights, and tips to make it uniquely yours.
Why This Recipe Works
1. Protein + Veggie Power
We use chickpea or lentil-based pasta, which packs ~12g protein per serving—double traditional wheat pasta . Adding grilled chicken or chickpeas boosts protein further with minimal calories.
2. Low-Calorie, High Satisfaction
With fresh veggies (cucumber, tomato, pepper), lean protein, and herbs, each bite feels indulgent without being calorie-heavy. It helps you feel fuller—thanks to protein and fiber—while staying within a calorie-smart range..Smashed Potato Salad with Dill Pickles Recipe
Ingredients You’ll Need
| Ingredient | Purpose | Protein / Cal |
|---|---|---|
| 8 oz chickpea/lentil rotini | Base, plant protein | ~24g / 360 cal |
| 6–8 oz grilled chicken breast | Lean animal protein | ~35g / 180 cal |
| 1 cup cherry tomatoes (halved) | Flavor, antioxidants | 2g / 30 cal |
| 1 cup cucumber (diced) | Crunch, hydration | 1g / 16 cal |
| ½ red bell pepper (diced) | Sweetness, color | 1g / 20 cal |
| ¼ cup red onion or green onion | Depth, flavor | 0.5g / 12 cal |
| ¼ cup fresh parsley/basil | Flavor, freshness | negligible |
| ¼ cup fat‑free feta (optional) | Creamy element, calcium | 4g / 50 cal |
| 2 tbsp olive oil | Healthy fats, flavor binding | 240 cal |
| 3 tbsp red wine vinegar, lemon juice, garlic, Dijon mustard, salt & pepper | Dressing base | ~30 cal |
Step‑by‑Step: How to Assemble
- Cook pasta
Follow package directions for al dente chickpea/lentil pasta. Rinse under cold water to stop cooking and prevent mushiness - Grill chicken
Season with salt, pepper, garlic powder; grill or pan‑sear on medium heat until internal temp reaches 165°F. Let rest and dice. - Prep veggies
Chop tomatoes, cucumber, pepper, onion, and herbs. Add to large mixing bowl. - Make dressing
Whisk oil + vinegar/lemon + garlic + Dijon. Taste-test and adjust seasoning. - Put it all together
Add pasta, chicken, feta, dressing; toss well. Refrigerate 30 min–1 hr so flavors meld; serve chilled or room temp..Best Homemade Caesar Dressing Recipe
Nutritional Breakdown (Approx per Serving, 6 servings total)
- Calories: ~320
- Protein: ~28g
- Fiber: ~7g
- Carbs: ~30g
- Fat: ~12g
That’s lean protein for muscle repair, fiber for digestion, and healthy fats—without unnecessary calories.
Variations to Fit Your Diet
Vegetarian High‑Protein Swap
Skip chicken; add chickpeas, edamame, or cottage cheese. Using chickpea pasta + chickpeas gives ~30g protein..Creamy Cottage Cheese Pasta Sauce
Mediterranean Greek Style
Add olives, cucumber, tomato, red onion, oregano, olive oil, lemon, feta—plus protein pasta—for a Greek influence myproteinpantry.com.
Creamy Cilantro‑Lime Option
Use light mayo or Greek yogurt, cilantro, lime juice, and chili-seasoned dressing à la this zesty variant
Nutrition Boosters & Tips
- Use high-protein pasta: Legume-based pasta has 12–18g protein; use red lentil or chickpea pasta for flavor variety .
- Add lean proteins: Chicken, turkey, shrimp, tofu, or beans add flavor and minimal calories.
- Don’t skip herbs: Fresh parsley, basil, cilantro, or mint brighten flavors without adding calories.
- Meal prep friendly: Refrigerates for 3–4 days; add extra dressing later if dry
- Flavor adjust: Always rinse pasta; taste dressing before pouring; adapt salt, acid, and herbs.
FAQ
1. Can I make this ahead of time?
Yes! It stays tasty for 3–4 days refrigerated. Add a splash of olive oil or dressing before serving if dry.
2. How much protein does it have?
About 28g per serving with chickpea pasta + chicken. Vegetarian versions still get ~20g with legumes alone.
3. Is this low in calories?
Yes—each serving is ~320 calories. Swap oil or feta for light versions to reduce further.
4. Can I use regular pasta?
You can, but protein drops to ~15g per serving. For full benefit, use protein pasta .
5. Gluten-free?
Absolutely. Most chickpea and lentil pastas are gluten-free—just confirm on packaging.
6. How to add variety?
Mix in roasted zucchini, artichokes, pine nuts, olives, crimson onions, or swap in cotija or mozzarella pearls seasaltandkale.com.
Final Thoughts
This high protein low calorie pasta salad is a delicious, balanced meal with macro-friendly ingredients. It’s versatile, meal-prep-friendly, and packs nutrition into one easy bowl. Enjoy it on busy weekdays, bring to picnics, or serve as a healthy side at gatherings. Bon appétit!
Name: High Protein Low Calorie Pasta Salad
Ingredients
Equipment
Method
- Instructions:
- Cook the pasta according to package directions. Drain and rinse under cold water to stop cooking. Set aside.
- Grill or pan-sear the chicken breast seasoned with salt, pepper, and garlic powder until fully cooked (165°F). Let cool, then slice or cube.
- Chop all vegetables and herbs and place them in a large mixing bowl.
- Make the dressing by whisking olive oil, vinegar/lemon juice, mustard, garlic, salt, and pepper in a small bowl or jar.
- Assemble the salad by combining cooked pasta, chicken, chopped veggies, feta (if using), and herbs in the mixing bowl. Pour dressing over and toss to combine.
- Chill in the fridge for at least 30 minutes for best flavor. Serve cold or at room temperature.
Notes
Use chickpea or red lentil pasta for the highest protein content. For vegetarian version, replace chicken with chickpeas or edamame. Add chopped olives or artichoke hearts for a Mediterranean twist. Store leftovers in an airtight container in the fridge for up to 4 days. Add a splash of lemon juice or olive oil before serving if the salad dries out.