A High-Protein Pasta Salad Inspired by Italy

Posted on May 14, 2025 by Eva

Close-up of a high-protein pasta salad with cherry tomatoes, cucumbers, feta, and salami, coated in a creamy Greek yogurt dressing on a white plate.

I first tasted something like this on a warm afternoon in Florence, sitting on a worn stone bench outside a neighborhood deli. It was a simple pasta salad—al dente penne, crisp vegetables, a drizzle of olive oil—and it somehow hit every note: hearty, fresh, flavorful. But back home, I knew I wanted to recreate it with a twist that fit our busy life and nutrition goals. Enter this high-protein pasta salad—my go-to for meal prep Sundays, quick weeknight dinners, and even Lily’s lunchbox on test days (she says it gives her “brain energy”).

This protein-packed salad is a little American, a little Mediterranean, and fully family-approved. The creamy Greek yogurt dressing hugs every bite, and the combo of protein pasta and add-ins like chickpeas or grilled chicken makes it satisfying enough to stand alone. It reminds me of our protein pasta salads we love like this one with chicken, bacon, and ranch—but with a bright, veggie-packed vibe that screams summer.

“The first bite took me right back to Florence—but with feta, chickpeas, and a mom-friendly meal prep spin.”

Ingredients You’ll Need (and Easy Swaps)

Top-down view of measured ingredients for high-protein pasta salad arranged on white Carrara marble, including dry protein pasta, sliced cucumbers, cherry tomatoes, kalamata olives, bell pepper, green onions, crumbled feta, grilled chicken, Greek yogurt dressing, and optional add-ins.

This healthy pasta salad is built on pantry staples and fridge favorites. It’s super flexible for picky eaters or dietary needs, and every bite packs a punch of protein and flavor.

Base Ingredients:

8 oz protein pasta (like Barilla Protein+, chickpea, or whole grain)
2 Persian cucumbers, halved lengthwise and sliced
1 cup cherry tomatoes, halved
1/4 cup Kalamata olives, sliced
1/2 yellow or orange bell pepper, diced
2 green onions, sliced
4 oz feta cheese, crumbled
3 oz salami or grilled chicken (omit or swap for vegetarian)
2/3 cup Greek yogurt Italian dressing (store-bought or homemade)

Optional Add-Ins:

Chickpeas or white beans
Fresh parsley or basil
Hard-boiled eggs, sliced
Roasted corn or red onions
Mozzarella pearls or shaved parmesan

Eva’s Note: I reach for Barilla Protein+ or chickpea pasta—Lily calls it her “super noodles” because they keep her full through soccer practice!

How to Make This Creamy High-Protein Pasta Salad

This one-bowl wonder comes together in under 30 minutes. It’s creamy, colorful, and so easy that even Emma can help (she calls the dressing “magic sauce”).

1. Cook the pasta according to package instructions. Choose a protein pasta with at least 10g protein per serving.

2. Rinse under cold water to cool it quickly. This keeps the feta from melting and the veggies crisp.

3. While the pasta cools, prep your veggies and protein. Slice, dice, and get everything bowl-ready.

4. Make your dressing or measure out 2/3 cup of Greek yogurt Italian dressing.

5. In a large bowl, combine the pasta, veggies, protein, and dressing.

6. Toss gently until everything is evenly coated and delicious.

7. Chill before serving for at least 1 hour. Trust me—it’s worth the wait. The flavors get even better!

Eva’s Note: I make this during nap time and by dinner, it’s perfect. Bonus: fewer dishes to wash later!

Seasonal Variations We Love

One of the best parts of this high-protein pasta salad is how easily it flexes with the seasons. Here are a few ways we switch it up year-round:

Spring:

Asparagus tips
Snap peas
Fresh mint or dill

Summer:

Roasted corn
Extra cherry tomatoes
Basil and mozzarella pearls (Emma’s fave)

Fall:

Roasted butternut squash
Kale ribbons
Shaved parmesan and walnuts

This also makes a great high-protein vegetarian pasta salad with chickpeas or white beans swapped in for meat. We bring it to school picnics and potlucks all the time—easy to scale and always a hit.

Meal Prep Tips & Serving Ideas

This dish was made for lunch meal prep and family-style sharing. Here’s how we keep it fresh and fun:

Store in airtight containers up to 4 days in the fridge
Add extra dressing before serving if it gets a bit dry
Layer in mason jars: dressing on bottom, crunchy veggies, then pasta and soft bits
Pack in lunchboxes: we send it in Emma’s bento box with extra cucumbers

Eva’s Note: For picnics, I layer it in mason jars and pop them in a cooler—cute and spill-proof!

FAQ about High-Protein Pasta Salad

What can I add to pasta salad for protein?

Add grilled chicken, chickpeas, salami, or even hard-boiled eggs. Using protein pasta and a creamy Greek yogurt dressing boosts the protein even more. Emma always picks the chickpeas out first—they’re her favorite part!

Is pasta salad good for protein?

Yes—especially with high-protein swaps like chickpeas, cheese, or protein pasta. This version packs over 20g per serving. I feel good sending this in school lunches, knowing it actually keeps them full.

Is pasta salad healthy to eat?

Absolutely. When you use whole grain or chickpea pasta, lots of veggies, and a yogurt-based dressing, it’s balanced, filling, and totally satisfying. And in our house, there’s no food guilt—just good food that fuels happy days.

Whether you’re prepping lunches, feeding a hungry crew, or showing up to a potluck with something bright and bold, this high-protein pasta salad has you covered. Creamy, veggie-packed, and endlessly flexible—this one’s a keeper.

From my heart (and kitchen) to yours,

With love and leftover cherry tomatoes,

Eva

Printable Recipe : High-Protein Pasta Salad