So, Here’s the Story Behind My High Protein Pasta Salad
Alright, so you know those evenings when you open the fridge, stare at the random collection of half-used veggies, and wonder if dinner is just going to be toast again? Yeah, that’s exactly how this high protein pasta salad was born. I remember once I tried to make it after a long run, thinking I’d end up with something dull, but oh wow, did it hit the spot. Even my brother—who, let’s be honest, thinks salad is just garnish for a burger—goes back for seconds. (He calls it my “magic pasta bowl.”) Oh, and one time, I dropped half the chickpeas on the floor, but the rest survived and honestly, it was still great. So don’t stress if it’s not picture-perfect!
Why I Keep Making This Salad (Spoiler: Not Just for the Protein)
I make this when we’re in that hungry-but-not-wanting-heavy-food mood. My family goes crazy for it because it’s filling but doesn’t make you feel like you need a nap afterwards. The best part? I can throw in whatever protein I have—sometimes leftover chicken, other times chickpeas or even diced tofu if I’m feeling extra virtuous (or the chicken’s all gone). And honestly, it’s one of those rare meals that’s just as delicious cold from the fridge the next day. Well, if there’s any left, which is rare. Oh, and the dishwashing is minimal. Win-win!
What You’ll Need (and What You Can Swap In)
- 250g whole wheat pasta (penne, fusilli, or that slightly weird shape you forgot you bought—anything goes)
- 1 can (400g) chickpeas, drained and rinsed (sometimes I use black beans instead when that’s all I’ve got—works fine)
- 1 cup cooked chicken breast, shredded (rotisserie chicken is a total lifesaver here, but I’ve just used ham before too and it’s all good)
- 1 red bell pepper, diced (yellow or green in a pinch—my gran swore by red for color, but just use what you have)
- 1 small cucumber, quartered lengthwise then sliced (or skip it if you don’t have any, honestly, no one will riot)
- 1/2 cup feta cheese, crumbled (I love the salty zing, but cheddar or a handful of shredded mozzarella has saved me when feta’s gone walkabout in the fridge)
- 1/4 cup red onion, sliced thin (if you’re not a fan, just leave it out or sub with green onion)
- Big handful of cherry tomatoes, halved (or just regular tomatoes, diced)
- 3-4 tbsp olive oil (don’t fuss over exactness here)
- 2 tbsp red wine vinegar (white wine or apple cider vinegar works too)
- 1 tsp dijon mustard (sometimes I use wholegrain if that’s what’s open)
- Salt and pepper, to taste
- Fresh herbs like parsley or basil if you’re feeling fancy (I forget these half the time, and it’s still good)
How to Whip It Up (You Don’t Need to Be Fancy)
- Cook the pasta in a big pot of salted water. I usually set a timer but sometimes I just fish out a piece and taste it (the old-school way, right?). Drain and rinse under cool water. If you’re hungry, try not to eat too much straight from the colander—guilty as charged.
- While the pasta’s cooking, toss together the chickpeas, chicken, bell pepper, cucumber, feta, onion, and tomatoes in a big-ish bowl. If you forget something, just add it in later. It all gets mixed anyway.
- For the dressing, whisk olive oil, vinegar, mustard, salt, and pepper together. Or, if you’re lazy like me sometimes, just pour them straight into the bowl and mix—no one will ever know.
- Add the cooled pasta to the bowl. Pour the dressing over, and toss like you mean it until everything’s coated. (This is where I sneak a taste—quality control, obviously.)
- Top with herbs if you remembered to grab them. Taste and adjust seasoning. Sometimes I add a bit more vinegar if it needs an extra kick.
Notes from My Many Attempts
- Actually, letting the salad sit for a bit in the fridge does make the flavors pop, but if you’re starving, just dig in.
- If you don’t rinse the pasta, it gets a bit sticky, but I’ve served it that way and no one complained—so don’t stress.
- Once I tried it with quinoa instead of pasta; it held up surprisingly well, even though my nephew asked why the pasta had “shrunk.”
Stuff I’ve Tried (and One Flop)
- Swapping chicken for flaked tuna is great, especially if you add a squirt of lemon juice.
- Adding roasted sweet potato chunks is fab (a bit less traditional, but try it!).
- I once tried mixing in chopped pickles—wasn’t a fan, but maybe you’ll like it?
Do You Really Need Special Equipment?
Just a big saucepan and a big bowl. I say “big” because the last time I tried to mix everything in my regular salad bowl, half of it ended up on the bench (and maybe the cat got a chickpea). If you don’t have a whisk for the dressing, a fork works. Or just shake it all in a jam jar—old school style!
How to Store It (If You Have Leftovers!)
Stick it in an airtight container in the fridge. It should be fine for up to 3 days, though honestly, in my house it never lasts more than a day! If it seems a bit dry after chilling, just toss in a splash more olive oil and vinegar.
How I Love to Serve It
Honestly, I pile mine into a bowl and eat it in front of the telly (shh, don’t tell). But my aunt insists it should be served on a bed of greens with an extra sprinkle of feta. Sometimes we bring it to picnics—just don’t forget the forks, learned that the hard way.
Stuff I Wish I Knew Sooner (Pro Tips)
- I once tried rushing the cooling step—don’t; warm pasta makes the cheese weird. Trust me.
- Too much mustard can overpower things. Start small, you can always add more.
- If you layer all the wet ingredients at the bottom, the salad gets soggy. I learned this the hard way. Mix it up well!
Questions I Actually Get Asked (Yep, For Real)
- Can I make this vegan?
Sure thing—just skip the chicken and cheese, maybe add extra beans or some tofu. It’s still good, promise. - Does it work with gluten-free pasta?
Absolutely. Actually, I find it works better if you rinse the gluten-free pasta quickly so it doesn’t get sticky. - How do you keep the pasta from getting mushy?
Don’t overcook it—simple as that. I sometimes set a timer, but honestly, just start checking it a minute or two early. - Where do you get your feta?
Oh, I just grab whatever’s at the corner shop, but if you want to nerd out on cheese, check this guide on Serious Eats. And for pasta nerds: Bon Appetit’s pasta shape explainer is oddly fascinating. - Can I freeze this?
I wouldn’t. The texture gets weird, and not in a good way. Just make enough to eat in a few days.
So, next time you’re stumped for dinner, give this high protein pasta salad a go. Or don’t—just come round mine and I’ll make you a bowl!
Ingredients
- 8 oz whole wheat pasta
- 1 cup cooked chicken breast, diced
- 1 cup canned chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 2 tbsp olive oil
- 2 tbsp lemon juice
- Salt and black pepper to taste
Instructions
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1Cook the whole wheat pasta according to package instructions. Drain and let cool.
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2In a large bowl, combine cooked pasta, diced chicken breast, chickpeas, cherry tomatoes, cucumber, red onion, and feta cheese.
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3In a small bowl, whisk together olive oil, lemon juice, salt, and black pepper.
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4Pour the dressing over the pasta salad and toss until everything is well coated.
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5Chill in the refrigerator for at least 10 minutes before serving. Enjoy!
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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