Muscle-Building Protein Pasta Salad — 42g Per Serving
High-protein pasta salad meal prep with 42g protein per serving. Grilled chicken, chickpeas, Greek yogurt dressing. Meal prep friendly.
Ingredients
- 8 oz rotini pasta (whole wheat preferred)
- 1 lb boneless, skinless chicken breast
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 medium red bell pepper, diced
- 1 cup English cucumber, diced
- ½ cup red onion, finely diced
- ¾ cup plain nonfat Greek yogurt
- 3 tbsp extra virgin olive oil
- 2 tbsp red wine vinegar
- 2 cloves garlic, minced
- 1 tsp Dijon mustard
- ½ tsp dried oregano
- ¼ cup fresh basil, chopped
- Salt and black pepper to taste
- ½ tsp red pepper flakes (optional)
Instructions
- 1
Bring a large pot of salted water to a rolling boil over high heat.
- 2
Add rotini pasta and cook according to package directions until al dente, about 9-11 minutes, then drain and rinse with cold water to stop cooking.
- 3
Pat chicken breasts dry with paper towels and season both sides generously with salt, pepper, and oregano.
- 4
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat until shimmering, about 1 minute.
- 5
Sear chicken for 6-7 minutes per side until golden brown and cooked through (internal temperature of 165°F), then transfer to a cutting board and let rest for 5 minutes.
- 6
Slice cooled chicken into bite-sized pieces or cubes once rested.
- 7
Whisk together Greek yogurt, remaining 2 tablespoons olive oil, red wine vinegar, minced garlic, and Dijon mustard in a large bowl until smooth and creamy.
- 8
Add salt, black pepper, and red pepper flakes to the dressing and stir until combined.
- 9
Fold cooled pasta into the dressing until evenly coated, then add chicken pieces and chickpeas.
- 10
Gently toss in diced bell pepper, cucumber, cherry tomatoes, and red onion until distributed throughout.
- 11
Stir in fresh basil and taste for seasoning, adjusting salt and pepper as needed.
- 12
Divide into 4 meal prep containers and refrigerate for up to 4 days, stirring before serving if dressing settles.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| plain nonfat Greek yogurt | 2% Greek yogurt or plain skyr | Increases creaminess and adds 2-3g more protein per serving while maintaining tanginess. |
| rotini pasta | chickpea pasta or lentil pasta | Plant-based pasta varieties pack 10-12g protein per 2 oz serving versus 7g in regular pasta, boosting total protein by 8-10g per serving. |
| grilled chicken breast | grilled turkey breast or baked tofu | Turkey offers identical protein (26g per 3 oz) with slightly different flavor; tofu adds complete protein for vegetarian option. |
| chickpeas | white beans or edamame | White beans deliver 15g protein per cup; edamame provides 18g per cup, both adding fiber and satiety. |
| red wine vinegar and mustard dressing | lemon juice, tahini, and garlic dressing | Tahini adds 3g protein per tablespoon plus healthy fats for better absorption of fat-soluble nutrients. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 520 |
| Total Fat | 14g |
| Saturated Fat | 2g |
| Cholesterol | 65mg |
| Sodium | 580mg |
| Carbohydrates | 48g |
| Fiber | 8g |
| Sugar | 4g |
| Protein | 42g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
