Loaded with fresh vegetables, satisfying plant-based protein, and a bold, tangy dressing—this High Protein Pasta Salad is your new go-to for meal prep, lunchboxes, or summer gatherings.
Whether you’re looking for a quick lunch, a make-ahead dinner side, or a post-workout meal packed with protein, this pasta salad delivers. It’s hearty, colorful, and comes together in just 20 minutes. The star of the show is chickpea pasta, which keeps the salad gluten-free while offering a generous dose of plant protein. Paired with sweet cherry tomatoes, savory sun-dried tomatoes, tangy feta, and fresh parsley, it’s a flavor-packed dish that’s satisfying and nourishing.
If you love pasta salad make sure to try these Easy Mediterranean Shell Pasta Salad or this Pasta salad with rotisserie chicken recipes.
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The ingredients
- Chickpea Pasta: I used Banza chickpea rotini, which has around 20g of protein per serving. It’s available at most grocery stores or online. You can substitute with lentil pasta or whole wheat rotini if you prefer.
- Sun-Dried Tomatoes: Look for oil-packed sun-dried tomatoes for the best flavor. If using dried, rehydrate them in warm water for 10–15 minutes.
- Feta: Block feta crumbles best and has a creamier texture than pre-crumbled. Goat cheese or mozzarella pearls are great alternatives.
- Cherry Tomatoes: Grape tomatoes work just as well here. Use what’s freshest.
- Parsley: Fresh flat-leaf parsley adds brightness. You could also try fresh basil, dill, or mint for a different herbal twist.
- Dijon Mustard: Adds a tangy sharpness to balance the sweet maple syrup. Don’t skip it!
- Maple Syrup: Just a touch to balance acidity. Honey works too if that’s what you have on hand.
For the ingredients quantities go to the recipe card below
Step-by-step instructions for making this high protein pasta salad
Cook the Pasta
Bring a large pot of salted water to a boil. Add the chickpea rotini and cook according to the package instructions until al dente—usually around 8–10 minutes. Drain and rinse with cold water to stop the cooking process. Set aside to cool.
Prep the Vegetables
While the pasta cooks, mince the sun-dried tomatoes, halve the cherry tomatoes, and chop the fresh parsley.
Make the Dressing
In a small bowl or mason jar, whisk together the olive oil, red wine vinegar, Dijon mustard, maple syrup, salt, and pepper until well combined and emulsified.
Assemble the Salad
In a large mixing bowl, combine the cooked pasta, sun-dried tomatoes, cherry tomatoes, feta, and parsley.
Toss and Serve
Pour the dressing over the salad and toss thoroughly to coat. Taste and adjust seasoning if needed. Serve immediately or chill for later.
Tips for the Best Pasta Salad
- Rinse the pasta after cooking. Chickpea pasta has a starchier coating than regular pasta, so rinsing helps prevent a gummy texture.
- Make it ahead. This salad tastes even better after a few hours in the fridge once the flavors have melded.
- Let it come to room temp before serving if it's been refrigerated—especially if using oil-packed ingredients like feta and sun-dried tomatoes, which can firm up in the cold.
Variations
- Add Protein: Toss in grilled chicken, tuna, or a handful of roasted chickpeas for extra staying power.
- Make it Vegan: Swap the feta for a vegan feta alternative or skip it altogether and add chopped olives or capers for that briny bite.
- Make it Spicy: Add a pinch of red pepper flakes or a finely diced chili to the dressing.
- Switch the Herbs: Basil, dill, or mint can be used in place of parsley.
What to Serve With This Pasta Salad
This salad pairs wonderfully with:
- Grilled meats (chicken, shrimp, or steak)
- Mediterranean platters with hummus and pita
- Roasted vegetables
- A simple green salad and crusty bread
It’s also a perfect lunch all on its own.
Storage
Store leftovers in an airtight container in the fridge for up to 4 days. It’s best eaten within the first 2–3 days for maximum freshness.
Before serving leftovers, give the salad a good stir and a splash of olive oil or vinegar if it’s a little dry.
This recipe is not freezer-friendly.
FAQ
Absolutely. Chickpea pasta is high in plant-based protein, fiber, and iron. It’s a great gluten-free option too.
You can! It’s delicious warm, room temperature, or cold. Just avoid reheating it in the microwave with feta in it—serve slightly warmed if needed.
Goat cheese, shredded parmesan, or even a scoop of hummus stirred in for a creamy twist
High Protein Pasta Salad
Ingredients
Salad:
- 12 oz chickpea rotini pasta
- ¾ cup sun-dried tomatoes minced
- 2 cups cherry tomatoes halved
- ¾ cup feta crumbled
- ½ cup fresh chopped parsley
Dressing:
- ¼ cup olive oil
- 2 tablespoon red wine vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon maple syrup
- ¾ teaspoon salt
- ½ teaspoon pepper
Instructions
- Bring a large pot of salted water to a boil. Add the chickpea rotini pasta and cook according to package instructions until al dente, about 8-10 minutes. Drain and rinse with cold water to stop the cooking process. Set aside.
- While the pasta is cooking, mince the sun-dried tomatoes, halve the cherry tomatoes, and chop the fresh parsley.
- In a small bowl or jar, whisk together the olive oil, red wine vinegar, Dijon mustard, maple syrup, salt, and pepper until well combined.
- In a large mixing bowl, combine the cooked pasta, sun-dried tomatoes, cherry tomatoes, feta, and parsley. Pour the dressing over the salad and toss to coat everything evenly.
Sophie Viau says
This is hands-down one of my favorite pasta salads to keep on rotation, especially during the warmer months. It’s incredibly satisfying thanks to the chickpea pasta (hello, protein!), but still feels light and fresh thanks to the juicy tomatoes and herby parsley.