If you're looking for a fresh, flavorful, and protein-packed meal, this High-Protein Chicken Pasta Salad is the perfect choice! Made with tender chicken, hearty pasta, crisp veggies, and a creamy yet light dressing. Whether you're meal prepping for the week, making a quick lunch, or bringing a crowd-pleasing side to a gathering, this is a delicious, easy-to-make option.
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| Yields: | Prep Time: | Cook Time: | Total Time: |
| 5 servings | 10 mins | 25 mins | 35 mins |
Table of Contents
Key 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 – The base of this salad, rotini’s spiral shape helps hold onto the creamy dressing, ensuring every bite is packed with flavor. While pasta isn’t traditionally high in protein, it contributes about 16 grams of protein in this dish.
- Plain Greek Yogurt – A protein powerhouse that makes the dressing creamy while keeping it light and tangy. 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 – A little mayo enhances the dressing’s richness and smooth texture, balancing the tanginess of the Greek yogurt for a more indulgent taste. 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. Chicken breast or thighs add lean, satisfying protein to keep you full.
- Shredded Spinach – Adds fresh, leafy greens for a nutrient boost without overpowering the salad.
- Chopped Cucumbers – Provides a refreshing crunch that contrasts beautifully with the creamy dressing. Cucumbers also add hydration and lightness to the dish.
- Shredded Cheddar Cheese – Brings a rich, savory element while adding extra protein.
- Cherry Tomatoes – A burst of juicy sweetness and acidity that balances the creamy textures while adding a pop of color to the salad.
What Type of Pasta to Use
You want to use pasta that hold its shape in a creamy or vinaigrette-based dressing. It should also have a good bite without turning mushy. Here are some suggestions:
- Rotini (Best Overall Choice): Rotini’s spiral shape traps dressing and small ingredients like diced chicken, cucumbers, and cheese, ensuring every bite is flavorful.
- Penne (Sturdy & Hearty): Penne’s tube-like shape makes it great for heartier pasta salads, especially if you’re using a creamy dressing. It doesn’t get soggy and holds up well over time.
- Farfalle (Bowtie Pasta): Farfalle has a delicate yet sturdy structure that works beautifully in pasta salads, adding a fun and elegant touch. It also holds dressing well.
- Fusilli (Great for Absorbing Dressing): Similar to rotini but slightly tighter in shape, fusilli grabs onto creamy and oil-based dressings perfectly.
- Elbow Macaroni: If you love a classic pasta salad vibe, elbow macaroni is a great option. It’s soft, creamy, and blends well with both light and rich dressings.
What Type of Chicken to Use
- Grilled Chicken: A lot of grocery stores carry pre-cooked, grilled chicken if that is your preference. Grilled chicken adds a slightly smoky, charred taste that pairs well with both creamy and vinaigrette-based pasta salads.
- Baked or Roasted Chicken
- Rotisserie Chicken (Quick, Easy & Flavorful!): Pre-cooked and seasoned, rotisserie chicken is a time-saver that still delivers juicy, flavorful bites. Pro Tip: Remove the skin for a lighter option, or mix in dark and white meat for extra richness.
- Shredded Chicken
- Pan-Seared Chicken
How to Make High Protein Chicken 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.
Frequently Asked Questions
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.
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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
How to Store
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.
Freezer Tips
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.
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
High Protein Chicken 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 get our free digital cookbook with 30-Minute One-Pot Recipes and weekly recipes and tips.
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.
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