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Healthy High Protein Cold Pasta Salad Recipe for Easy School Lunches

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A quick, nutritious, and protein-packed cold pasta salad perfect for school lunches or a refreshing meal on busy days. Combines whole wheat pasta, chickpeas, shredded chicken, colorful veggies, and a creamy Greek yogurt dressing.

Ingredients

Scale
  • 8 ounces whole wheat rotini or penne pasta
  • 1 cup cooked chickpeas, drained and rinsed
  • 1 cup cooked, shredded chicken breast (optional)
  • 1 cup cherry tomatoes, halved
  • 1/2 cup diced cucumber
  • 1/4 cup finely chopped red bell pepper
  • 1/4 cup shredded carrots (optional)
  • 1/3 cup plain Greek yogurt
  • 2 tablespoons olive oil
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, minced
  • Salt and black pepper to taste
  • 1 tablespoon chopped fresh basil or parsley
  • 1/4 cup crumbled feta cheese (optional)
  • 1/4 cup toasted pine nuts or slivered almonds (optional)

Instructions

  1. Bring a large pot of salted water to a boil. Add 8 ounces of whole wheat pasta and cook according to package instructions until al dente (8-10 minutes). Stir occasionally to prevent sticking.
  2. Drain pasta in a colander and rinse under cold water to cool and stop cooking. Set aside to drain completely (about 5 minutes).
  3. If using canned chickpeas, drain and rinse them under cold water. For shredded chicken, use leftover cooked chicken or poach a breast in simmering water for 12-15 minutes until fully cooked. Shred with two forks once cooled.
  4. Halve cherry tomatoes, dice cucumber, finely chop red bell pepper, and shred carrots if using. Pat veggies dry to prevent watery salad.
  5. In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, Dijon mustard, and minced garlic. Season with salt and pepper to taste. Stir in chopped fresh herbs.
  6. In a large bowl, gently toss the cooled pasta, chickpeas, shredded chicken, and chopped veggies. Pour the dressing over and toss gently until everything is evenly coated. Adjust seasoning as needed.
  7. Fold in crumbled feta cheese or toasted nuts if desired.
  8. Refrigerate the pasta salad for at least 30 minutes to let flavors meld and keep it cool and refreshing before serving.

Notes

Do not overcook pasta; rinse with cold water to stop cooking and remove excess starch. Dry vegetables well to avoid soggy salad. Whisk Greek yogurt with olive oil and lemon juice for a creamy dressing. Store salad and dressing separately if prepping ahead to prevent sogginess. Add optional ingredients like feta or nuts for extra texture and flavor. For gluten-free, use gluten-free pasta; for dairy-free, substitute Greek yogurt with coconut yogurt or tahini dressing.

Nutrition

Keywords: high protein pasta salad, cold pasta salad, school lunch recipe, healthy pasta salad, easy lunch ideas, whole wheat pasta salad, chickpea salad, chicken pasta salad

Find it online: https://flurpchef.com/healthy-high-protein-cold-pasta-salad-recipe-for-easy-school-lunches/