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High Protein Pasta Salad in a plate, shown from the top. This cold summer dish is loaded with summer vegetables, protein-packed cottage cheese and beans, and a creamy dressing that is low calorie and high in vegetarian protein
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High Protein Pasta Salad

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.
Prep Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Dinner, Lunch, Salad, Side Dish
Cuisine: Gluten-free, High Protein, Low calorie, Vegetarian
Keyword: beans, chickpeas, cottage cheese, pasta, salad, tomatoes
Servings: 4 servings

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.
    Cooking chickpea rotini as a base for high protein pasta salad
  • While the pasta cools, prep the veggies: dice the tomatoes (or bell pepper), chop the spinach, and thinly slice the cucumber and onion.
    Vegetables added to a glass bowl, ready to combine with protein-packed white beans and peas
  • Drain and rinse the beans, then quickly cook the frozen peas. Add to a bowl, together with the prepared vegetables.
    White beans and peas added to the chopped vegetables, for extra protein, nutrients and texture
  • 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.
    Cottage cheese added to cooked pasta and vegetables for more protein and a creamy texture
  • 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

Serving: 1 serving | Calories: 363.6kcal | Carbohydrates: 46.3g | Protein: 25.5g | Fat: 12.2g | Saturated Fat: 1.9g | Polyunsaturated Fat: 0.8g | Monounsaturated Fat: 4.8g | Cholesterol: 10.2mg | Sodium: 613mg | Potassium: 420.6mg | Fiber: 11.3g | Sugar: 9.8g | Vitamin A: 1294.8IU | Vitamin C: 16.5mg | Calcium: 134.2mg | Iron: 7mg