This High Protein Tuscan Chicken Pasta Salad is creamy, fresh, filling, and packed with flavor. The sun-dried tomato dressing tastes rich and savory, but cottage cheese keeps it protein-packed without needing a heavy mayo-based dressing. It is great for lunch, meal prep, or an easy dinner when you want something cold and satisfying.
- Servings: 6
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Cooking Method: Stovetop
- Best Served: Cold or slightly chilled
Why I Love This Recipe
I love pasta salad, but I especially like one that can actually keep me full. That is where this recipe shines.
The first time I started using cottage cheese in creamy dressings, I loved how easy it was to get that rich texture without making the salad feel too heavy. Blend it with sun-dried tomatoes, lemon, garlic, and avocado oil, and it turns into a smooth dressing with tons of flavor.
Then you have chicken, chickpeas, and chickpea pasta all in one bowl. The cucumber and celery keep everything fresh and crunchy, which is a nice match for the creamy dressing.
Here are a few more reasons I keep coming back to it:
- It has several protein-rich ingredients in one meal.
- The creamy dressing is made without mayonnaise.
- Sun-dried tomatoes add lots of flavor without much work.
- Cucumbers and celery give every bite some crunch.
- It is easy to pack for lunch.
- The flavor gets even better after the salad has had time to chill.
- You can change the vegetables or pasta based on what you have.
What You’ll Need
For the Sun-Dried Tomato Protein Dressing
- 1 cup whole milk cottage cheese – Good Culture or another thick cottage cheese works well
- ¼ cup sun-dried tomatoes in oil, drained
- Juice of 1 lemon
- ¼ cup avocado oil
- 1 teaspoon paprika
- 2 cloves garlic, peeled
- ½ teaspoon kosher salt
- ½ teaspoon ground black pepper
- Up to ¼ cup water, only if needed
For the Pasta Salad
- 12 ounces chickpea protein pasta
- 1 (15-ounce) can chickpeas, rinsed and drained
- 2 cups cooked chicken breast, shredded or chopped
- 2 celery stalks, finely chopped
- ¼ cup sun-dried tomatoes in oil, drained and roughly chopped
- 2 Persian cucumbers, chopped
- ¼ cup fresh parsley, finely chopped
How to Make High Protein Tuscan Chicken Pasta Salad
Step 1: Make the Sun-Dried Tomato Protein Dressing
Add 1 cup whole milk cottage cheese, ¼ cup drained sun-dried tomatoes, the juice of 1 lemon, ¼ cup avocado oil, 1 teaspoon paprika, 2 peeled garlic cloves, ½ teaspoon kosher salt, and ½ teaspoon ground black pepper to a blender.
Blend until completely creamy and smooth. Stop and scrape down the blender if needed.
If the dressing seems too thick to pour, blend in the ¼ cup water a little at a time. You may not need all of it. The finished dressing should be thick and creamy but easy enough to toss through the pasta.
Taste it and adjust the salt or pepper if needed. Set it aside.
Step 2: Cook the Chickpea Pasta
Bring a large pot of water to a boil. Add 12 ounces chickpea protein pasta.
Cook the pasta according to the package directions, but start checking it about 2 minutes before the listed cooking time ends. Chickpea pasta can turn soft quickly, so you want it firm and al dente.
Drain the cooked pasta in a colander. Rinse it well under cold water to stop the cooking and cool it for the salad. Let the extra water drain away.
Step 3: Build the Pasta Salad
Place the cooled and well-drained 12 ounces cooked chickpea protein pasta into a large mixing bowl.
Add 1 (15-ounce) can rinsed and drained chickpeas, 2 cups shredded or chopped cooked chicken breast, 2 finely chopped celery stalks, ¼ cup drained and roughly chopped sun-dried tomatoes, 2 chopped Persian cucumbers, and ¼ cup finely chopped fresh parsley.
Spread the ingredients around the bowl so they will be easier to toss evenly.
Step 4: Dress and Toss the Salad
Pour all of the prepared sun-dried tomato protein dressing from Step 1 over the pasta mixture.
Use a large spoon to gently toss everything together until all of the ingredients are evenly coated in the dressing.
Be gentle so the chickpea pasta does not break apart.
You can serve the salad right away, but chilling it for about 30 minutes gives the flavors a little more time to come together.
Why This Recipe Works (Quick Science)
There are a few simple reasons this pasta salad comes together so well.
- Cottage cheese blends smooth. Blending breaks down the curds and gives you a thick, creamy base for the dressing.
- Oil makes the dressing richer. Avocado oil helps carry the flavors of the garlic, paprika, and sun-dried tomatoes.
- Lemon adds balance. Its acidity cuts through the creamy dressing and brightens the whole salad.
- Rinsing the pasta matters. Cold water quickly cools the pasta and stops it from continuing to cook.
- Texture keeps it interesting. Creamy dressing and tender pasta are balanced by crisp celery and cucumber.
- Sun-dried tomatoes bring concentrated flavor. Drying tomatoes removes much of their water, leaving a stronger sweet and savory tomato taste.
Pro Tips
- Do not overcook chickpea pasta. It can become soft and break more easily than traditional pasta. Start checking it early.
- Drain everything well. Extra water on the pasta, chickpeas, or vegetables can thin the dressing.
- Add the water slowly. Cottage cheese brands vary in moisture. Your dressing might not need the full ¼ cup.
- Let the pasta cool first. Adding the dressing to hot pasta can change the creamy texture.
- For meal prep, keep a little dressing aside. Stir it into the salad before eating if the pasta has soaked up some dressing.
Tools You’ll Need
- Large pot
- Colander
- Blender
- Large mixing or serving bowl
- Cutting board
- Chef’s knife
- Measuring cups
- Measuring spoons
- Citrus juicer or reamer
- Wooden spoon or pasta spoon
- Large salad spoon
Substitutions and Variations
- Pasta: Use lentil pasta, regular pasta, whole-wheat pasta, or another short pasta.
- Chicken: Rotisserie chicken is an easy shortcut. Leftover grilled chicken also works.
- Cottage cheese: A lower-fat cottage cheese can work, though the dressing may be less rich.
- Avocado oil: Extra-virgin olive oil is a good substitute and adds a stronger flavor.
- Parsley: Try fresh basil for an even more Tuscan-style flavor.
- Cucumber: English cucumber can replace Persian cucumbers.
- Extra vegetables: Chopped spinach, arugula, roasted red peppers, or cherry tomatoes can be added.
- Cheese: A little grated Parmesan can add a salty, savory finish.
Make Ahead Tips
You can make the dressing about 2 to 3 days ahead and keep it covered in the refrigerator.
The chicken can also be cooked and chopped ahead of time. You can chop the celery and parsley in advance, too.
For the freshest texture, wait to chop the cucumbers until the day you assemble the salad. If you make the entire salad ahead, give it a good stir before serving.
Macros Information
Exact nutrition will depend on the pasta, cottage cheese, chicken, and sun-dried tomatoes you use. Using typical nutrition values, 1 of 6 servings is roughly:
- Calories: 440–490
- Protein: 31–36 grams
- Carbohydrates: 40–47 grams
- Fat: 17–21 grams
- Fiber: 8–11 grams
These are estimates rather than laboratory-tested nutrition values. Checking the labels on your exact ingredients will give you the most accurate numbers.
Common Mistakes
- Overcooking the pasta: This is the big one. Chickpea pasta becomes soft quickly.
- Leaving the pasta wet: Drain it very well after rinsing or the dressing may become watery.
- Adding all the water to the dressing at once: Start without it, then add only what you need.
- Using hot pasta: Cool the pasta before adding the creamy dressing.
- Overmixing: Toss gently so the pasta stays intact.
- Skipping the final taste: Cold pasta can need a little extra salt, pepper, or lemon to make the flavors pop.
What to Serve With
This pasta salad is filling enough to be a meal on its own, but you can also pair it with:
- Garlic bread
- Toasted sourdough
- Fresh fruit
- A simple green salad
- Roasted broccoli
- Grilled zucchini
- Fresh tomato salad
- A cup of vegetable soup
Leftovers and Storage
Store leftover pasta salad in an airtight container in the refrigerator for about 3 to 4 days, provided the cooked chicken was fresh when the salad was made.
The pasta will continue soaking up some of the dressing as it sits. If it seems dry the next day, stir in a small spoonful of reserved dressing. A tiny splash of water or squeeze of fresh lemon can also loosen it.
Keep the salad cold, and do not leave it sitting at room temperature for more than about 2 hours.
Freezing is not recommended. Cucumbers lose their crisp texture after freezing, and the creamy dressing may separate after thawing.
FAQ
Q: Can I make this pasta salad the night before?
A: Yes. Store it covered in the refrigerator. Give it a good stir before serving because the pasta will absorb some dressing overnight.
Q: Does cottage cheese make the dressing chunky?
A: No, not when it is blended well. A high-speed blender turns the cottage cheese into a smooth and creamy dressing.
Q: Do I have to use chickpea pasta?
A: No. You can use another protein pasta or your favorite regular short pasta. Cooking times will vary, so follow the package directions and aim for an al dente texture.
Q: Can I use rotisserie chicken?
A: Yes. Remove the skin and bones, then shred or chop the meat until you have 2 cups.
Q: Why should I rinse the pasta?
A: Rinsing cools it quickly and stops the cooking process. That is useful for a cold pasta salad, especially when working with chickpea pasta.
Q: Can I add spinach?
A: Yes. Chopped baby spinach works well. You can also try arugula for a slightly peppery flavor.
Q: Can I make the dressing thinner?
A: Yes. Add the optional water a tablespoon at a time and blend again until you reach the texture you like.
Final Thoughts
This High Protein Tuscan Chicken Pasta Salad gives you creamy dressing, tender chicken, hearty pasta, crunchy vegetables, and bold sun-dried tomato flavor all in one bowl. It is simple enough for a quick lunch but filling enough to make a full meal.
Give it a little time to chill if you can, then dig in. And when you make it, leave a comment with how it turned out, any changes you tried, or any questions you have.