High Protein Pasta Salad

Table of Contents

This high-protein pasta salad is fresh, filling, and packed with chicken, chickpeas, arugula and sun-dried tomatoes — perfect for easy lunches or meal prep.

At A Glance

⏱ Ready In: 35 minutes

🍽 Serves: 6

🌱 Diet: High-protein, high-fiber, gluten-free (if using GF pasta)

💪 Nutrition Highlights: High in protein and fiber, balanced and satisfying

🥕 Main Ingredients: Chicken, chickpea or lentil pasta, chickpeas, sun-dried tomatoes, Parmesan, fresh tomatoes, arugula (rocket)

🔥 Flavor Profile: Savory, tangy, slightly creamy, fresh herbs

🧊 Meal-Prep Friendly: Keeps 4 days in the fridge

Best Served With: Crusty bread, wraps, or as a standalone meal

This is one of those pasta salads that will keep you full for hours. You’ve got tender chicken, protein-rich pasta, and chickpeas all working together, plus those punchy little hits of sun-dried tomatoes and cherry tomatoes that make everything taste a bit more interesting. The dressing is lemony, slightly creamy (without being heavy), and full of savory depth thanks to the Parmesan — which, honestly, does a lot of the heavy lifting here.

It’s the kind of salad that holds up beautifully in the fridge, making it ideal for meal prep, but it’s also fresh enough to serve for a casual lunch or dinner.

Macros per (generous, filling serving): 590 calories, 43 grams of protein and 16 grams fiber. As this salad is very filling, you can serve smaller portions and still get lots of protein and fiber.

👩‍🍳 You might also like these pasta salad recipes:
⭐️ Chicken Pasta Salad
🌿 Mediterranean Pasta Salad
🐟 Tuna And Pasta Salad
🌽 Elote Pasta Salad
🥓 Chicken Bacon Ranch Pasta Salad
👉 More Pasta Salad Ideas

What You’ll Need

Here is what you’ll need for this high-protein pasta recipe. Find the full measurements in the recipe card below.

Pasta & Protein

High-protein pasta (chickpea or lentil): boosts both protein and fibre

Chicken breast: lean protein that makes this properly filling

Chickpeas: extra protein + fiber, plus a nice soft bite

Olive oil, salt, pepper for cooking chicken

Veg & Fresh Add-Ins

Sun-dried tomatoes: intense, tangy flavor (a little goes a long way — and worth it)

Cherry tomatoes: juicy freshness to balance the richness

Red onion: sharpness and crunch

Arugula (rocket): peppery bite

Basil: fresh, slightly sweet finish

Parmesan Lemon Dressing

Parmesan: adds salty, nutty, umami depth

Olive oil: richness and body

Dijon mustard: tang + helps emulsify

Lemon juice: brightness (this is key — don’t skip)

Red wine vinegar: extra acidity for balance

Garlic: subtle punch

Sugar: just enough to round it out

How To Make High Protein Pasta Salad

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make this protein-packed chicken salad.

Cook pasta in well-salted water until al dente, drain, lightly rinse (if using legume pasta), and cool

Grill or pan-cook seasoned chicken until done, rest, then dice

Whisk together dressing ingredients until thick and creamy

In a large bowl, combine pasta, chicken, chickpeas, tomatoes, onion, and sun-dried tomatoes

Toss with dressing until well coated

Fold in arugula and basil just before serving

Taste and adjust with lemon, salt, or pepper

Watch The Video

Recipe Tips

Salt your pasta water properly: It should taste like the sea — this makes a big difference

Don’t overcook the pasta: High-protein pasta can go mushy quickly

Use finely grated Parmesan: It melts into the dressing and makes it creamy without mayo

Add sun-dried tomato oil: Just a tablespoon ties the whole salad together beautifully

Add greens last: Keeps them fresh and not wilted

Variations: Swap chicken for grilled tofu or tuna. Add cucumber or capsicum for extra crunch. Use feta instead of Parmesan for a different vibe

Storage: Keeps well in the fridge for up to 4 days. Store in an airtight container

Make-Ahead Tip: Reserve a little dressing and stir it through before serving to freshen it up

Serving Suggestions

I usually serve this straight from the fridge or slightly at room temp — that’s when the flavors really come through. It’s great on its own, but if you’re feeding a crowd, add some warm crusty bread or wrap it up in a flatbread for an easy lunch. It also works really well as part of a bigger spread with grilled veggies or a simple green salad.

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This high protein pasta salad is fresh, filling, and packed with chicken, chickpeas, arugula and sun-dried tomatoes — perfect for easy lunches or meal prep. Find step-by-step photos and more recipe tips above.

Cook the Pasta. Bring salted water to a boil. Cook pasta until al dente. Drain and lightly rinse if using legume pasta. Toss with a little olive oil and cool.

Cook the Chicken. Slice chicken horizontally for even thickness. Season with salt and pepper. Cook in a pan or grill over medium-high heat for 5–6 minutes per side until cooked through (internal temp 165°F / 75°C). Rest, then dice.

Make the Dressing. Whisk together Parmesan, olive oil, Dijon, lemon juice, vinegar, garlic, sugar, and pepper. Add water to loosen slightly. Taste and adjust seasoning.

Assemble. Combine pasta, chicken, chickpeas, sun-dried tomatoes, cherry tomatoes, and onion. Add dressing and toss well.

Finish. Fold in arugula and basil just before serving. Taste and adjust.

Salt your pasta water properly: It should taste like the sea — this makes a big difference

Don’t overcook the pasta: High-protein pasta can go mushy quickly

Use finely grated Parmesan: It melts into the dressing and makes it creamy without mayo

Add sun-dried tomato oil: Just a tablespoon ties the whole salad together beautifully

Add greens last: Keeps them fresh and not wilted

Variations: Swap chicken for grilled tofu or tuna. Add cucumber or capsicum for extra crunch. Use feta instead of Parmesan for a different vibe

Storage: Keeps well in the fridge for up to 4 days. Store in an airtight container

Make-Ahead Tip: Reserve a little dressing and stir it through before serving to freshen it up

Can I use regular pasta? Yes, but you’ll lose some protein — still delicious though

Why rinse chickpea pasta? It removes excess starch and keeps it from going sticky

Can I make it dairy-free? Skip Parmesan or use a dairy-free alternative

Why does it taste better later? The flavors settle and develop after a few hours in the fridge

Too dry the next day? Just add a splash of olive oil or lemon juice to bring it back