If you need a pasta salad that isn’t just a bowl of noodles, this High Protein Chicken Pasta Salad is it. I'm a pasta salad girlie. I eat them year round, not just during spring and summer! I developed this recipe to share a salad that is super high in protein and actually filling. This is more than a side dish, it's the main event. The creamy dressing holds all of this together and it checks every box.
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| Yields: | Prep Time: | Cook Time: | Total Time: |
| 5 servings | 10 mins | 25 mins | 35 mins |
High Protein Pasta Salad Ingredients and What Makes This Dish High in Protein
Each ingredient plays a role in making this pasta salad both nutritious and delicious.
- Rotini Pasta: While pasta isn’t traditionally high in protein, it contributes about 16 grams of protein in this dish. Rotini, penne, farfalle, and elbow macaroni all work.
- Plain Greek Yogurt: Greek yogurt is an excellent high-protein alternative to traditional dressings. A full cup adds 15–23 grams of protein while keeping the salad creamy and light.
- Mayonnaise: It's totally optional. If you hate mayo, leave it out. Love mayo? Add more of it.
- Diced Cooked Chicken: The star protein source with about 23-30 grams of protein per serving, depending on whether you use chicken breast or thighs. Use fully cooked chicken, rotisserie chicken, or grilled chicken. You can also swap in any other protein you like.
- Shredded Spinach
- Chopped Cucumbers
- Shredded Cheddar Cheese
- Cherry Tomatoes
How to Make High Protein Pasta Salad
Detailed measurements and full instructions can be found in the recipe card at the bottom of this post.
- Cook the pasta in accordance with the package instructions.
- Rinse the pasta in cold water and pat dry.
- Add Greek yogurt, mayo, garlic powder, salt, and pepper to taste to a mixing bowl (or your serving bowl) and stir to combine.
- Add in the cooked pasta, chicken, spinach, cucumbers, cheese, and tomatoes. Stir.
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High Protein Pasta Salad
Want to save this recipe for later?
I'll email it to you, so you can come back to it later! You will also grab your FREE ebook with my best 30-minute one-pot meals! Dinner stress stops here.
Equipment
Ingredients
- 8 oz pasta I used rotini
- 1 cup plain Greek yogurt
- 2 tablespoons mayo
- ½ teaspoon garlic powder
- salt and pepper to taste
- 16 oz diced, cooked chicken breasts or thighs
- 1 cup fresh shredded spinach
- 1 cup chopped cucumbers
- 1 cup shredded cheddar cheese
- ¼ cup cherry tomatoes Sliced in half. You can use any tomatoes.
Instructions
- Cook the pasta in accordance with the package instructions.8 oz pasta
- Rinse the pasta in cold water and pat dry.
- Add the Greek yogurt, mayo, garlic powder, salt, and pepper to taste to a mixing bowl (or your serving bowl) and stir to combine.1 cup plain Greek yogurt, 2 tablespoons mayo, ½ teaspoon garlic powder, salt and pepper to taste
- Add in the cooked pasta, chicken, spinach, cucumbers, cheese, and tomatoes. Stir. Taste repeatedly and adjust the seasoning if necessary.16 oz diced, cooked chicken breasts or thighs, 1 cup fresh shredded spinach, 1 cup chopped cucumbers, 1 cup shredded cheddar cheese, ¼ cup cherry tomatoes
- Serve chilled if preferred.
Notes
Nutrition
Nutrition Data
Macros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
Frequently Asked Questions and Recipe Pro Tips
Yes, but it’s best to drain and shred it well. The texture will be softer compared to freshly cooked chicken.
Stir in a little extra dressing (Greek yogurt and mayo) before serving, as pasta absorbs liquid over time. A splash of olive oil or lemon juice helps too!
Yes! Substitute mayo with extra Greek yogurt, mashed avocado, or a vinaigrette.
Keep crunchy add-ins (bacon, croutons, nuts) separate and mix them in right before eating.
Yes! If meal prepping, store the dressing separately and mix before serving for the best texture.
Be sure to use an airtight container. This prevents the pasta from drying out and keeps flavors fresh. Refrigerate promptly and store within 2 hours of making to avoid bacteria growth.
If meal prepping, keep the dressing separate. If storing for several days, keep the dressing in a separate container and mix just before eating to prevent sogginess.
If you're storing with the dressing mixed in, it lasts 3-4 days. If storing with dressing kept separate, it lasts 4-5 days.
Pasta salads with creamy or dairy-based dressings do not freeze well. The texture becomes grainy, and the pasta can turn mushy when thawed. If freezing is necessary, freeze only the cooked chicken separately, then assemble the fresh pasta salad when ready to eat.
Check out Tips on the Best Pasta Salads here.
Substitutions and Add-ins Ideas
- Bacon
- Croutons
- Bell Peppers
- Red Onion
- Cherry Tomatoes
- Avocado
- Shredded Carrots
- Kale or Arugula
- Roasted Corn
- Artichoke Hearts
- Black Olives
- Feta Cheese
- Parmesan Shavings
- Mozzarella Pearls
- Pepper Jack
- Avocado Mayo
- Honey Mustard Dressing
- Ranch Dressing
- Pesto Sauce
- Olive Oil & Balsamic Vinegar
- Fresh Basil
- Chopped Parsley
- Dill
- Italian Seasoning
Pair With These Recipes
I feel like this is a one-stop meal. It doesn't really need any sides since it has protein and veggies, but here are a few ideas that will work well!
Roasted Ranch Potatoes
Southern Soul Food Cabbage
Oven Baked Corn on the Cob in Foil
Southern Baked Beans with Bacon
More Pasta Salad Recipes
Salmon Pasta Salad
Taco Pasta Salad
Bacon Ranch Pasta Salad
Dill Pickle Pasta Salad
Chicken Caesar Pasta Salad
Street Corn Pasta Salad
AG says
Prepped this for the upcoming week and couldn’t stop tasting. Very light, but filling. I used Brandi’s ranch seasoning recipe in the yogurt and mayo mixture, very tasty!
staysnatched says
Yay! This is perfect for prep!