High Protein Greek Pasta Salad (Printable Version)
Protein-rich Mediterranean pasta with fresh vegetables, feta, and tangy yogurt dressing
# What You'll Need:
→ Pasta
01 - 7 ounces whole wheat penne or rotini pasta
→ Protein
02 - 10.5 ounces cooked chicken breast, diced
03 - 7 ounces reduced-fat feta cheese, cubed
04 - 7 ounces plain nonfat Greek yogurt
→ Vegetables
05 - 1 large cucumber, diced
06 - 7 ounces cherry tomatoes, halved
07 - 1 small red onion, thinly sliced
08 - 1 red bell pepper, diced
09 - 2.8 ounces pitted Kalamata olives, halved
→ Dressing
10 - 2 tablespoons extra-virgin olive oil
11 - 2 tablespoons fresh lemon juice
12 - 1 tablespoon red wine vinegar
13 - 1 clove garlic, minced
14 - 1 teaspoon dried oregano
15 - Salt and freshly ground black pepper, to taste
# How to Make It:
01 - Boil pasta in salted water according to package directions until al dente. Drain thoroughly and rinse under cold running water to stop cooking and prevent sticking. Set aside to cool completely.
02 - In a large mixing bowl, add cooled pasta, diced chicken breast, cubed feta cheese, cucumber, cherry tomatoes, red onion, bell pepper, and Kalamata olives. Toss ingredients gently to distribute evenly.
03 - In a separate small bowl, whisk together Greek yogurt, olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper. Whisk vigorously until completely smooth and emulsified.
04 - Pour the prepared dressing over the salad mixture. Use a large spoon or clean hands to toss gently, ensuring all ingredients are evenly coated with the dressing.
05 - Sprinkle with freshly chopped dill or parsley if using. Serve immediately at room temperature or refrigerate for up to 48 hours to allow flavors to meld together.
# Expert Insights:
01 -
- You get that crave worthy Greek flavor profile but with 32 grams of protein per serving that actually keeps you full for hours
- The creamy Greek yogurt dressing makes it taste indulgent while keeping things light enough for weekday lunches
02 -
- I learned the hard way that adding the dressing while the pasta is piping hot makes the Greek yogurt separate into a weird grainy texture so let that pasta cool down first
- This salad actually improves after sitting overnight so do not be afraid to make it the day before you need it
03 -
- Toast a handful of pine nuts and sprinkle them over the salad for incredible crunch that takes this to dinner party status
- Red onion can be quite sharp so try soaking the sliced onion in ice water for 10 minutes before adding it to mellow the bite