A flavorful, filling dish that’s perfect for lunchboxes, potlucks, or busy weeknights for the whole family to love.
There’s something comforting about a big bowl of pasta salad—especially when it’s packed with bold flavor, vibrant veggies, and protein to keep everyone feeling full and satisfied. The high-protein pasta salad delivers fresh ingredients, balanced nutrition, and a great flavor that keeps you coming back for another bite.
This pasta salad checks all the boxes from prepping lunches for the week to throwing together a quick dinner, or looking for something that will actually get eaten at your next family gathering. It’s easy to customize, tastes great cold or at room temp, and offers several protein options including vegetarian-friendly white beans and feta. Plus you can easily swap ingredients like adding salmon, turkey, or tofu instead of chicken.
Get ready for a new go-to in your meal rotation.
| Prep Time 15 mins | Cook Time 10 mins | Total Time 25 mins |
Servings: 6-8
Ingredients
For the Salad:
- 10 oz pasta (elbows, farfalle, or rotini work well)
- 1 can (15 oz) cannellini or great northern beans, drained and rinsed
- 1 ½ cups cherry tomatoes, halved
- 1 cup diced cooked chicken, salmon, or turkey or 1 cup cubed extra-firm tofu (pressed and baked)
- ½ cup crumbled feta, goat cheese or cubed mozzarella
- ¼ cup fresh basil, thinly sliced
For the Dressing:
- ⅓ cup extra-virgin olive oil
- 1 tablespoon white wine vinegar or lemon juice
- 2 cloves garlic, smashed
- ½ teaspoon salt
- Fresh ground black pepper, to taste
Instructions
Step One: Marinate the Flavor Base
In a large bowl, combine cherry tomatoes, garlic, basil, olive oil, salt, and vinegar or lemon juice. Stir well and set aside for 15–20 minutes so the flavors can meld.
Step Two: Cook the Pasta
After marinating, sprinkle 2 tablespoons of cornstarch over the chicken pieces, ensuring each piece is evenly coated. Follow by tossing the coated chicken in the gluten-free breadcrumbs, pressing gently to adhere.
Step Three: Air Fry the Chicken
Cook chicken till internal temperature reaches 165º F. Meanwhile, bring a large pot of salted water to a boil. Cook pasta according to package directions until al dente. Drain and rinse under cool water to stop the cooking process.
Step Four: Remove Garlic, Mix the Salad
Discard the garlic cloves from the tomato mixture. Add in the cooked pasta, white beans, chosen protein, and cheese. Gently toss until everything is evenly coated with the dressing. Add a bit of black pepper to taste.
Step Five: Serve and Enjoy
Serve immediately at room temperature, or refrigerate and let the flavors deepen. This dish holds up well for several days, making it perfect for leftovers and meal prep.
Tips
- Involve the Kids: To appeal to younger palettes, consider using fun-shaped pasta like wagon wheels or bowties. Involving kids in the preparation by letting them choose and add their favorite veggies or proteins can make them more excited to enjoy the meal.
- Make it Vegetarian: Skip the meat and double up on white beans, or use tofu or a plant-based meat substitute for extra protein. Incorporate vegetables that your children enjoy, such as sliced bell peppers, cucumbers, or peas. It not only boosts the nutritional value but also makes the salad more appealing to kids.
- Protein Swaps We Love: Rotisserie chicken, smoked salmon, grilled turkey, roasted chickpeas, or baked tofu all work well.
- Pasta Picks: Go for short pasta shapes like rotini or farfalle—they mix well with the other ingredients and are easy for little hands to manage. Gluten-free and bean-based pastas are great alternatives for added fiber and protein.
- Dairy-Free Version: Skip the cheese and add roasted sunflower seeds for a little crunch and extra nutrients.
Embrace the ease of a chilled meal that satisfies and energizes. This high-protein pasta salad is proof that simple ingredients, when thoughtfully combined, can be both nourishing and delicious. It’s a recipe the whole family will ask for again and again—no matter the season.