These high-protein pasta salads are balanced meals all on their own, with 15 to 35 grams of protein, whole grains, veggies, and plenty of satisfying flavors!
I love a good pasta salad, but they usually take their place as a side dish—not a filling entree—because, typically, they’re low in protein and high in carbs. So, while a spaghetti salad with noodles, veggies, and dressing might hit the spot taste-wise, it’s not a meal that will stick with you.
These 12 high-protein pasta salad recipes have between 15 and 35 grams of protein in each serving and earn a spot as your main course with protein-rich ingredients like chicken, turkey, tofu, and tuna.
Protein is essential to feeling our best, building muscle, and feeling full and satisfied after eating. I'm known to drink protein coffee, start the day with a high-protein breakfast, and snack on high-protein breakfast cereal––so it's really not surprising that high protein pasta salads are my jam!
If you need a quick, satisfying lunch, a tasty recipe to meal prep for the week, or a dish to bring to your next BBQ or potluck, try one of these delicious protein pasta salad recipes below!
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Why eat more protein?
Of course you can always enjoy pasta salad that’s low in protein and primarily carbs. Paired with a high-protein option, even low-protein pasta can be part of a balanced diet. But for a balanced meal-in-one, adding protein can help you feel your best and reach your health goals. Here’s what adding more protein to your meals can do:
- Eating 20-30 grams of protein at a meal will make it easier to meet your total protein needs for the day. Protein supports muscle building and recovery, helps you maintain muscle mass if you’re in a calorie deficit, and helps regulate hormone synthesis, all things your body needs to operate at its best.
- You’ll feel fuller for longer after eating a high-protein meal. That means no more mid-morning hunger pangs or distractions as you think about your next meal.
- Protein triggers hormones that signal fullness, which is essential if you struggle with overeating. By prioritizing protein, you can stay focused and energized throughout the day without constantly feeling the need to snack.
Ways to add more protein to pasta salads
If you have a favorite pasta salad recipe and want to bump up the protein, try some of these tasty additions, including meat, dairy, and vegan options!
- Diced chicken, turkey, or steak
- Salmon or tuna fish
- Smoked salmon
- Crumbled cheese
- Use Greek Yogurt in the dressing instead of mayonnaise or sour cream
- Edamame
- Tofu
- Nutritional yeast
- Nuts, including walnuts, pecans, peanuts, or cashews
- Seeds, including sunflower, hemp, or flax seeds
- Hard-boiled eggs
- Beans
- Peas
12 recipes for high-protein pasta salads
Broccoli and Chicken Pasta Salad
34 grams of protein per serving
This refreshing Broccoli and Chicken Pasta Salad is loaded with flavor and 34 grams of protein per serving. The salad combines tender, thyme-seasoned chicken with crisp broccoli, red pepper, shallots, and crumbled feta, all tossed in a light olive oil dressing. Perfect for a summer lunch or picnic, it's a delicious and nutritious option that tastes even better chilled.
Get the recipe from Little Nomads Recipes
Turkey Pasta Salad (Without Mayo)
38 grams of protein per serving
This Turkey Pasta Salad is a light and fresh option perfect for BBQs, picnics, and potlucks, featuring a creamy tahini dressing instead of mayo. Packed with shredded turkey, crunchy radishes, celery, and fresh herbs like basil and mint, this salad is both satisfying and dairy-free, delivering 38 grams of protein per serving.
Get the recipe at Through The Fibro Fog
Strawberry Balsamic Tofu Pasta Salad
18 grams of protein per serving
This Strawberry Balsamic Tofu Pasta Salad is a plant-based dish perfect for any season. It features marinated balsamic tofu, juicy strawberries, cherry tomatoes, fresh spinach, basil, and creamy vegan feta, all tossed together with rotini pasta and a tangy balsamic vinaigrette. With 18 grams of protein per serving, it's a delicious, plant-based option that can be enjoyed warm or chilled.
Get the recipe at Naturallie Plant Based
Honey Mustard Turkey Pasta Salad
30 grams of protein per serving
Need a quick, protein-packed lunch or light dinner? This Honey Mustard Turkey Pasta Salad has you covered! Whole wheat fusilli is tossed with tender turkey breast, crisp romaine, cherry tomatoes, and a sprinkle of toasted pine nuts. The star of the show is the creamy honey mustard dressing, made with just four simple ingredients.
Get the recipe at Neils Healthy Meals
Tuna Pasta and Sweetcorn Salad
32 grams of protein per serving
Quick, healthy, and perfect for meal prep, this Tuna Pasta and Sweetcorn Salad is a go-to for busy days. Whole wheat pasta is tossed with tuna, sweetcorn, cherry tomatoes, crisp lettuce, and a mix of fresh veggies, all brought together with a light, low-calorie dressing. Enjoy it fresh or pack it for a nutritious lunch on the go!
Get the recipe at Neils Healthy Meals
Caprese Pasta Salad
25 grams of protein per serving
This refreshing Caprese Pasta Salad combines penne pasta, juicy cherry tomatoes, creamy buffalo mozzarella, and fresh basil, all tossed in extra virgin olive oil. The recipe is vegetarian, getting 25 grams of protein per serving from the mozzarella and pasta. Ready in 10 minutes, it's a quick and flavorful summer dish.
Get the recipe from Masala Herb
Chicken Caesar Pasta Salad
24 grams of protein per serving
Combine the best of both worlds - Caesar salad and pasta salad - with this Chicken Caesar Pasta Salad! Featuring grilled chicken, crisp romaine, ziti pasta, and crunchy croutons, all tossed in a creamy homemade Caesar dressing, this salad is perfect for gatherings or a quick, satisfying dinner.
Get the recipe at Chef Savvy
Cold and Creamy Tuna Pasta Salad (With Mayo)
29 grams of protein per serving
This Cold and Creamy Tuna Pasta Salad brings together a blend of textures and flavors for a satisfying meal. The richness of the mayo pairs perfectly with the mild, flaky tuna, while crunchy bell peppers, celery, and red onion add a refreshing bite. Tossed with tri-color pasta, this dish makes a great choice for a quick lunch or a tasty side that’s full of protein and veggies.
Get the recipe at In the Kitch
Italian Grinder Pasta Salad
19 grams of protein per serving
Love a meat-loaded Italian sub? This Italian Grinder Pasta Salad brings all those flavors into a delicious pasta salad. Loaded with salami, pepperoni, provolone cheese, pepperoncini peppers, tomatoes, and red onions, it’s tossed in a creamy Italian submarine dressing. It’s like your favorite sandwich transformed into a hearty, satisfying high protein pasta salad.
Get the recipe at Mandi of the Mountains
Pesto Pasta Salad with Chicken
29 grams of protein per serving
This Pesto Pasta Salad with Chicken combines the fresh taste of basil pesto with grilled chicken, juicy cherry tomatoes, spinach, and creamy mozzarella pearls. Perfect for potlucks, picnics, or as a light summer meal, it’s a crowd-pleaser that’s both easy to prepare and delicious. Customize it to your liking—add more veggies, extra cheese, or even swap in chickpea pasta for extra protein.
Get the recipe at Our Love Language is Food
Tuna Noodle Casserole Pasta Salad
19 grams of protein per serving
Transform the classic comfort of tuna noodle casserole into a cool, creamy pasta salad that's perfect for hot summer days. This dish combines al dente pasta with chunks of tender tuna, crunchy celery, crisp radishes, sweet peas, and hard-boiled eggs, all tossed in a tangy, herb-infused mayonnaise dressing.
Get the recipe at A Kitchen Hoor's Adventures
Chicken Pesto Pasta
32 grams of protein per serving
This Chicken Pesto Pasta is loaded with flavor from pan-seared chicken, vibrant broccolini, and sweet blistered tomatoes. Tossed with farfalle pasta and a rich basil pesto, it’s a delicious and healthy meal that’s ready in just 35 minutes. Each serving packs 32 grams of protein!
Get the recipe at The Clean Eating Couple
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