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This healthy High Protein Pasta Salad is loaded with flavor and vegetarian protein (25 g). Made with creamy cottage cheese and fresh veggies, it’s the perfect recipe for quick dinners, easy lunches, meal prep, or summer cookouts.
Summer’s around the corner, which means one thing: pasta salad season. When I visit my family in Italy, we always make a classic Italian pasta salad. But at home, I usually go for more protein with tuna pasta salad. Or this vegetarian option.
This cottage cheese pasta salad has become a weekly staple for me. Since I’m not the biggest fan of meat, I love that it’s packed with protein from vegetarian sources. It’s super quick to put together and fits just about any occasion. Whether it’s dinner, lunch boxes for work, or weekend picnics, there’s always a good excuse to grab a serving (or two).
Why I love this recipe
- Meal prep friendly – Make a big batch on Sunday and you’re set for the week. It stays fresh for days and is a lifesaver when you’re hungry but don’t feel like cooking. Especially after a long day when all you want is to eat and relax.
- Loaded with protein – One serving delivers over 25 grams of protein from cottage cheese, chickpea pasta, and beans. No meat needed, though you can totally add some chicken to boost it even more.
- Customizable and versatile – This pasta salad is a blank canvas. Toss in extra veggies, add chicken or tuna. Whatever you have in the fridge. It works for dinner, packed lunches, potlucks, picnics, or summer barbecues.
Ingredients and substitutes
This easy recipe requires just a handful of pantry staples. Here are all ingredients along with substitutes, you can find precise quantities in the recipe card at the bottom.
- Pasta – I used chickpea rotini for extra protein, fewer carbs, and no gluten. But any short pasta works well: rotini, fusilli, farfalle, or macaroni. If possible, go for whole grain for more fiber.
- Cottage cheese – This is what makes the salad creamy and high in protein. I used whole milk cottage cheese, but 2% or fat free versions work too. You can also swap it with Greek yogurt, non-dairy yogurt, or my dairy-free cottage cheese.
- White beans – Cannellini beans add protein and a soft, creamy texture. Chickpeas, black beans, or edamame are great substitutes if you want to switch things up.
- Frozen peas – They add a pop of sweetness and extra nutrients. If you’re not a fan, you can leave them out.
- Veggies – I used tomatoes, spinach, English cucumber, and onion. But feel free to switch it up. Red bell peppers, mushrooms, or even roasted veggies are all great options.
- Black olives – Optional, they add a savory flavor and color. Swap for green olives, capers, or omit completely.
- Dressing – No mayo here. Just a simple, light dressing made with extra virgin olive oil, balsamic vinegar, sea salt, garlic powder and black pepper. You can spice it up with Italian seasoning, dried herbs, or chili flakes.
Dietary adaptations
- Higher in protein – Add extra protein like diced chicken, tuna fish, baked tofu, or seitan. You may even use high protein noodles.
- Gluten-free – Chickpea pasta is naturally gluten-free, which means no further adaptation. If using other noodles, make sure they are certified gluten-free.
- Dairy-free and vegan – Swap cottage cheese for plant based yogurt or my dairy-free cottage cheese (it’s made from tofu!).
- Low carb – Use low carb pasta and swap white beans for edamame beans.
How to make high protein pasta salad
Step 1 – Prep the dressing. In a small bowl or mason jar, mix olive oil with balsamic vinegar, salt, garlic powder, and pepper. Stir or shake until smooth and well combined. Set aside.
Step 2 – Cook the pasta. Cook the pasta in salted boiling water until al dente. I recommend boiling it for slightly less time than stated on the package to avoid a mushy texture. Once cooked, drain it, transfer to a large mixing bowl, and drizzle with a bit of olive oil. Let it cool completely before assembling the salad.
Step 3 – Prep veggies and beans. While the pasta cools, prep the veggies: dice the tomatoes, chop the spinach, and thinly slice the cucumber and onion. Drain and rinse the beans, then quickly cook the frozen peas. Place everything into a large bowl.
Step 4 – Assemble the salad. Once the pasta is cool, add the chopped vegetables, cottage cheese, beans, peas and sliced olives to the bowl. Pour the dressing over everything and toss well to combine. Taste and adjust with more salt and pepper if needed.
Step 5 – Let it chill. Cover and refrigerate for at least 30 minutes before serving to let the flavors blend. Give it a good final toss before eating.
Recipe variations
- Extra meat – Add diced chicken breast, chopped sausage, or cooked ground turkey. If you’re serving this at a barbecue, throw in some chopped hamburger patties.
- With tuna – It brings in more protein and flavor. For a lighter option, use canned tuna in water instead of oil.
- Plant protein – Go meatless with edamame, crispy baked tofu, seitan, or sliced vegan sausage.
- No cottage cheese – Swap it with plain Greek yogurt, blended tofu, ricotta, or even whipped cottage cheese for an extra creamy texture.
- Different legumes – If you’re not into cannellini, try black beans, chickpeas, great northern beans, or navy beans. Edamame is a great choice for more protein.
- Other veggies – Switch things up with sautéed mushrooms, crispy air fryer Brussels sprouts, roasted cauliflower or zucchini, or even some fresh lettuce for crunch.
Meal prep and storage
You can enjoy this pasta salad fresh or prep it ahead of time for later. Simply transfer any leftovers into an airtight container and store them in the fridge for up to 3 days. Give it a quick toss before serving to bring the flavors back together. It’s delicious both chilled and at room temperature.
For a longer storage, freeze it in a sealed freezer-safe container for up to 2 months. When ready to eat, let it thaw in the fridge overnight.
Frequently asked questions
Be careful not to overcook the noodles (especially chickpea pasta) as they can easy get too soft. Since the pasta continues to soften once mixed with the creamy dressing, I recommend boiling it for a minute or two less than the package instructions.
This high protein vegetarian pasta salad is perfect as a main or a side. Pair it with extra protein like chicken or tofu, and load up on veggies if you’d like. It’s perfect for enjoying at home, or packing up for grilling parties, cookouts, and weekend picnics.
Pasta salad is usually enjoyed cold or at room temperature. You can eat it straight from the fridge, but letting it sit out for 10–15 minutes brings out the flavors even more.
Yes, it’s balanced, filling, low calorie, and packed with protein to keep you satisfied. If you’re looking for something even lighter, try my low-calorie pasta salad instead!
More high protein pasta recipes
- Tuscan chicken pasta
- Cottage cheese Alfredo fettuccine
- Creamy tuna pasta salad
- Protein mac and cheese
- Cottage cheese Lasagna
High Protein Pasta Salad
Ingredients
- 8 oz (225 g) chickpea pasta, or regular pasta, uncooked
- 1 cup (240 g) cottage cheese, or plain Greek yogurt
- ½ cup (110 g) white beans, or chickpeas, cooked or canned
- ½ cup (80 g) frozen peas
- 5 oz (150 g) tomatoes, or ¾ red bell peppers, diced
- ⅓ English cucumber, sliced
- 1 cup spinach, chopped
- ¼ onion, finely diced, optional
- 2 tbsp black olives, sliced, optional
High Protein Dressing
- 1 ½ tbsp extra virgin olive oil
- ½ tbsp balsamic vinegar, or red whine vinegar
- ½ tsp sea salt, or more to taste
- ⅓ tsp garlic powder, optional
- ground black pepper, to taste
Instructions
Prepare the dressing
- In a small bowl or mason jar, mix olive oil with balsamic vinegar, salt, garlic powder, and pepper. Stir or shake until smooth and well combined. Set aside.
Make the pasta salad
- Cook the pasta in salted boiling water until al dente. I recommend boiling it for slightly less time than stated on the package to avoid mushy pasta. Once cooked, drain it, transfer to a large mixing bowl, and drizzle with a bit of olive oil. Let it cool completely before assembling the salad.
- While the pasta cools, prep the veggies: dice the tomatoes (or bell pepper), chop the spinach, and thinly slice the cucumber and onion.
- Drain and rinse the beans, then quickly cook the frozen peas. Add to a bowl, together with the prepared vegetables.
- Once the pasta is cool, add the chopped vegetables, beans, peas and sliced olives to the bowl. Pour the dressing over everything and toss well to combine. Taste and adjust with more salt and pepper if needed.
- Cover and refrigerate for at least 30 minutes before serving to let the flavors blend. Give it a good final toss before eating.
Notes
- Storage directions: Refrigerate in an airtight container for a maximum of 3 days, or freeze for up to 2 months. Let it thaw overnight in the fridge (if frozen), then serve chilled or at room temperature.
- Nutritional values: Nutritional values are approximations. They are based on chickpea pasta and full fat cottage cheese. Precise calories and macros may vary slightly based on ingredients used and quantities.
Nutrition
