High Protein Greek Pasta Salad (Print Version)
Protein-packed Mediterranean pasta with chicken, feta, and fresh vegetables in a tangy Greek 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 or 1 can chickpeas, drained for vegetarian option
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 - 3 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
16 - Fresh dill or parsley, chopped (optional)
# Directions:
01 - Prepare pasta according to package directions until al dente. Drain thoroughly, rinse under cold water to stop cooking, and set aside in a large bowl.
02 - Add the cooked pasta, chicken or chickpeas, feta cheese, cucumber, tomatoes, red onion, bell pepper, and olives to the bowl. Toss gently to distribute ingredients evenly.
03 - In a separate small bowl, whisk together Greek yogurt, olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and pepper until smooth and well blended.
04 - Pour the prepared dressing over the salad mixture. Toss gently but thoroughly to ensure all ingredients are coated with the dressing.
05 - Top with chopped fresh dill or parsley if desired. Serve immediately, or refrigerate for up to 2 days to allow flavors to meld together.
# Expert Tips:
01 -
- Each serving packs 32 grams of protein without that heavy post-meal feeling that drags you down
- You can meal prep the entire thing in 25 minutes and eat from it all week
02 -
- The pasta absorbs dressing as it sits so save a little extra to add right before serving leftovers
- Chilling the salad for at least an hour lets all those flavors become best friends with each other
03 -
- Cut all your vegetables to roughly the same size so every forkful has a bit of everything
- Let the salad sit for 15 minutes before tasting to adjust the seasonings properly