Healthy High Protein Pasta Salad

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Minela D'Amore

This healthy high protein pasta salad is light, fresh and delicious. Made with penne pasta, lots of fresh vegetables and crispy chickpeas for protein. The perfect pasta salad to take to a BBQ or a potluck. The dressing is a simple lemon juice and olive oil combination with roasted rosemary. A delicious dish to have in your repertoire!

White plate with High Protein Pasta Salad. The dish includes penne pasta, chickpeas, cucumbers, red peppers, black olives, and parsley, all tossed in a flavorful dressing.

Hi! I am writing this easy salad recipe as a perfect dish to take along to any BBQ or potluck. It’s a great side dish but also perfect for meal prep.

I have done a lot of pasta salad recipes but this one is slightly different with the roasted chickpeas. It’s such a simple way to add protein to a pasta salad, especially if you are vegetarian or vegan.

The dressing is super simple but you could also use any other pesto or dressing you love, like this pesto sauce recipe for pasta. If you are looking for a tomato-based dressing, consider this easy cream cheese tomato pasta sauce.

Main ingredients for this high protein pasta salad

Pasta – I have used penne pasta as I really love the shape! You could use any short pasta shape you like.

Cucumber – I have used mini cucumbers but use whatever you like.

Cherry tomatoes – You could use a large tomato, just chop into bite size pieces.

Corn – I have used a tin of corn but you could use fresh corn if it’s in season.

Red onion – I love the sharp taste of raw red onion but you could use a different onion or just leave it out.

Chickpeas – The star of the show! I have used canned chickpeas, they crisp up so perfectly and are such a great addition to this dish. It adds a lot of flavor and is a great source of protein.

Fresh herbs – I have used fresh rosemary to roast with the chickpeas and then basil to add into the salad. Flat leaf parsley and mint would also be great additions.

Fresh lemon – The dressing is made with fresh lemon juice and lemon zest is added to the salad too.

High Protein Pasta Salad Ingredients : Penne pasta, Cucumber, Cherry tomatoes, Chickpeas ....

Expert tips

  • Cook the pasta al dente – You don’t want soggy pasta so make sure you cook it perfectly to package instructions and really only add ¼ – ½ teaspoon of salt to the water.
  • Don’t over cook the chickpeas – They are roasted for 30 minutes but you don’t want to go over that or they will be too chewy.
  • Dressing – If you want to make a more substantial dressing then definitely give my easy 15 min brown butter sauce for pasta a go! The nutty flavor would pair wonderfully with the chickpeas.
  • Season! Please always season to taste. Add salt and pepper until it tastes perfect to YOU.

How to make this high protein pasta salad

Full ingredient list, method and a short recipe tutorial video are in the recipe card below.

ONE: Toss the chickpeas with olive oil, salt, pepper and rosemary and roast for 30 mins at 400f.

TWO: Cook the pasta in a large pot of salted water to package instructions. Drain and rinse with cold water.

THREE: Whisk together the dressing ingredients.

FOUR: Add the cooked pasta, chopped vegetables, lemon zest and chickpeas to a large bowl and mix.

FIVE: Pour over the dressing and mix really well.

SIX: Add the chopped basil and let the salad sit for 15 minutes before serving.

Ready High Protein Pasta Salad

How to store leftovers

Pasta salads are a great way to meal prep as they keep so well in the fridge. Store leftovers in an airtight container in the fridge for 3 – 4 days. Give it a good mix and taste for seasoning before serving.

Why pasta is a great salad ingredient

Pasta is a great addition to a salad as it bulks it up, adds texture and flavor. The chickpeas are such a great addition too, they add a bit more color, texture and protein. The combination of the roasted chickpeas with the fresh vegetables and pasta is so delicious! If you want to try making your own pasta for this salad, consider our homemade pappardelle pasta recipe.

Recipe FAQs

What pasta is best for a pasta salad?

I have used penne pasta as I love the shape but any other short pasta shape will work perfectly.

Can I make this pasta salad ahead?

Yes! You can make this the day before. I would add the dressing and basil just before serving.

How do you make a pasta salad not soggy?

Firstly, make sure you cook the pasta perfectly to package instructions and only add ¼ – ½ tsp of salt to the water. Most importantly, serve the pasta salad as soon as you can. The longer it sits, the softer the pasta will get.

Want some more pasta salad recipes?

A pasta salad is such an easy way to feed a crowd, it’s the perfect side dish at any BBQ or potluck. It’s also the perfect make ahead dish as it keeps so well in the fridge. If you loved this recipe then please check out my crunchy elote pasta salad recipe and my healthy creamy ditalini pasta salad recipe. If you want a delicious salad without the pasta then my creamy tomato burrata pasta recipe is such an easy recipe and one of my faves! Creamy Pesto Pasta Salad Oregano and Lemon Pasta Salad Burrata Salad

Recipe

Healthy High Protein Pasta Salad

A light and delicious healthy high protein pasta salad. Made with penne pasta, lots of fresh vegetables and crispy chickpeas for protein.
Author Minela D’Amore
Course Salad, Side Dish
Cuisine American
Keyword Healthy, High Protein
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 6 people
Calories 245kcal

Equipment

  • 1 Baking Sheet
  • 1 Parchment Paper
  • 1 Large Salad Bowl
  • 1 Pot

Ingredients

  • 1 ½ cups dried penne pasta halved
  • 1 x 400g chickpeas
  • 2 tablespoons olive oil
  • 1 ½ teaspoons salt divided
  • ½ teaspoon black pepper
  • 2 rosemary sprigs
  • 1 cup cherry tomatoes halved
  • 1 cup corn kernels
  • 1 cup chopped cucumber
  • ½ small red onion finely diced
  • Zest of one lemon
  • ½ cup packed basil leaves roughly chopped

Dressing

  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • ¼ teaspoon salt
  • ½ teaspoon black pepper

Instructions

  • Preheat your oven to 400f (200c) and line a baking sheet with parchment paper.
  • Dry the chickpeas really well with a paper towel then toss with the olive oil, ½ tsp salt and pepper.
  • Place on the baking sheet and roast for 15 mins, give them a mix around then roast for a further 15 mins.
  • Cook the pasta in a pot of salted boiling water according to package instructions.
  • Drain and rinse under cold water.
  • Whisk together the dressing ingredients and set aside.
  • In a large salad bowl combine the pasta, chickpeas, tomatoes, cucumber, corn, onion and lemon zest.
  • Pour over the dressing and mix well.
  • Add the basil, mix again and let it sit for 15 minutes before serving.

Notes

Pasta – I have used penne pasta as I love the shape but any other short pasta shape will work perfectly.
Salt in the pasta water – I usually use a lot more salt in the pasta water than this but as the pasta is sitting in the dressing for a little while I find it doesn’t need as much. You can always add more salt at the end but not take it away.
Dressing – Feel free to use any dressing you like! You could use a store bought dressing, a pesto or a vinaigrette you love. For an easy and flavorful option, consider the lemon pepper sauce for pasta.

Nutrition information is automatically calculated, so should only be used as an approximation.

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