This high protein pasta salad is one of those meals I make on repeat. It’s fresh, filling, and super easy to throw together. You get tender pasta, juicy chicken, crunchy veggies, and a creamy, tangy dressing in every bite. It tastes even better after it sits for a bit, which makes it perfect for busy weeks.
Servings: 6
Total Time: 30 minutes
Right after the intro, here’s the final look you’re going for:
Why I Love This Recipe
I started making this when I wanted something that felt like comfort food but didn’t leave me feeling heavy. The first time I brought it to a family cookout, it was gone in minutes. People kept asking, “What’s in this?” It’s simple food, but it just works.
Here’s why I keep coming back to it:
- It’s packed with protein, so it actually fills you up.
- You can make it ahead and it tastes even better later.
- It’s colorful and fresh, so it looks as good as it tastes.
- It works for lunch, dinner, or meal prep.
- You can switch things up easily with what you have in the fridge.
What You’ll Need
- 12 ounces rotini pasta (dry)
- 2 cups cooked chicken breast, diced
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/4 cup red onion, finely diced
- 1 cup shredded cheddar cheese
- 1/2 cup plain Greek yogurt
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Tools You’ll Need
- Large pot
- Colander
- Large mixing bowl
- Small mixing bowl
- Whisk
- Cutting board
- Sharp knife
- Measuring cups and spoons
- Wooden spoon or spatula
The Recipe and Instructions
Step 1: Cook the Pasta
Bring a large pot of water to a boil. Add 12 ounces of dry rotini pasta and cook according to the package directions, about 8–10 minutes, until tender. Drain well in a colander and let it cool completely.
Step 2: Prep the Vegetables and Chicken
While the pasta cools, dice 2 cups cooked chicken breast into small cubes, halve 1 cup cherry tomatoes, dice 1 cup cucumber, finely dice 1/4 cup red onion, and chop 2 tablespoons fresh parsley.
Step 3: Make the Dressing
In a small bowl, whisk together 1/2 cup plain Greek yogurt, 2 tablespoons olive oil, 1 tablespoon lemon juice, 1 teaspoon garlic powder, 1/2 teaspoon salt, and 1/4 teaspoon black pepper until smooth and creamy.
Step 4: Mix It All Together
In a large mixing bowl, add the cooled cooked rotini pasta, 2 cups diced chicken breast, 1 cup halved cherry tomatoes, 1 cup diced cucumber, 1/4 cup diced red onion, 1 cup shredded cheddar cheese, and 2 tablespoons chopped parsley. Pour the dressing over the top and stir until everything is evenly coated.
Step 5: Chill and Serve
Cover the bowl and refrigerate for at least 30 minutes so the flavors blend. Stir once more before serving in a round serving bowl.
Macros Information (Per Serving – Approximate)
- Calories: 420
- Protein: 32g
- Carbs: 35g
- Fat: 18g
- Fiber: 3g
Why This Recipe Works (Quick Science)
Protein helps you feel full longer. The chicken and Greek yogurt both add high-quality protein, which supports muscle repair and keeps energy steady.
The acid from the lemon juice brightens the flavor and balances the creaminess of the yogurt and cheese. Salt enhances all the flavors, while the olive oil adds richness and helps the dressing coat the pasta evenly. Letting it chill gives the pasta time to absorb some of the dressing, which makes each bite more flavorful.
Common Mistakes
- Not salting the pasta water. This is your first chance to add flavor.
- Mixing the salad while the pasta is still hot. It can make the dressing watery.
- Skipping the chill time. The flavor really improves after resting.
- Overcooking the pasta. Mushy pasta won’t hold up well once mixed.
What to Serve With
- Grilled vegetables
- Garlic bread
- Fresh fruit salad
- Simple green salad with vinaigrette
- Iced tea or lemon water
FAQ
Can I use a different pasta?
Yes. Penne, bow ties, or whole wheat pasta work great.
Can I make it ahead?
Absolutely. It tastes even better the next day.
How long does it last?
Store in an airtight container in the fridge for up to 4 days.
Can I use rotisserie chicken?
Yes, just dice it into small pieces and measure out 2 cups.
Final Thoughts
This high protein pasta salad is simple, satisfying, and packed with flavor. It’s one of those recipes that makes you feel good after eating it. Give it a try, make it your own, and come back to share how it turned out for you. I’d love to hear what twists you added and any questions you have along the way.