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Served high protein pasta salad with lemon wedge

Name: High Protein Low Calorie Pasta Salad

Summary: A light yet filling pasta salad made with high-protein chickpea pasta, lean grilled chicken, and fresh veggies, tossed in a tangy vinaigrette. Perfect for meal prep or a quick healthy lunch.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4
Course: Lunch
Cuisine: American
Calories: 320
Ingredients Equipment Method Notes

Ingredients
  

  • Ingredients:
  • For the Salad:
  • 8 oz chickpea or lentil pasta e.g. rotini or penne
  • 6 oz grilled chicken breast sliced
  • 1 cup cherry tomatoes halved
  • 1 cup cucumber diced
  • ½ red bell pepper diced
  • ¼ cup red onion or green onion finely chopped
  • ¼ cup crumbled fat-free feta cheese optional
  • 2 tbsp chopped fresh parsley or basil
  • For the Dressing:
  • 2 tbsp extra virgin olive oil
  • 1½ tbsp red wine vinegar or lemon juice
  • 1 tsp Dijon mustard
  • 1 garlic clove minced
  • Salt & black pepper to taste

Equipment

  • Equipment:
  • Large pot
  • Strainer
  • Cutting board
  • Sharp knife
  • Mixing bowl
  • Whisk or jar for dressing
  • Grill pan or skillet (for chicken)
  • Salad tongs or spoons

Method
 

  1. Instructions:
  2. Cook the pasta according to package directions. Drain and rinse under cold water to stop cooking. Set aside.
  3. 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.
  4. Chop all vegetables and herbs and place them in a large mixing bowl.
  5. Make the dressing by whisking olive oil, vinegar/lemon juice, mustard, garlic, salt, and pepper in a small bowl or jar.
  6. 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.
  7. Chill in the fridge for at least 30 minutes for best flavor. Serve cold or at room temperature.

Notes

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.