High Protein Greek Pasta Salad (Printable version)
Vibrant Mediterranean pasta with fresh vegetables, creamy feta, and protein-rich ingredients. Ready in 25 minutes.
# What You'll Need:
→ Pasta
01 - 7 oz whole wheat penne or rotini pasta
→ Protein
02 - 10.5 oz cooked chicken breast, diced
03 - 7 oz reduced-fat feta cheese, cubed
04 - 7 oz plain nonfat Greek yogurt
→ Vegetables
05 - 1 large cucumber, diced
06 - 7 oz cherry tomatoes, halved
07 - 1 small red onion, thinly sliced
08 - 1 red bell pepper, diced
09 - 2.8 oz 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 - Bring a large pot of salted water to boil. Cook pasta according to package directions until al dente, approximately 8-10 minutes. Drain thoroughly and rinse under cold running water to stop cooking process. Set aside to cool completely.
02 - In a large mixing bowl, combine cooled pasta, diced chicken breast, cubed feta cheese, diced cucumber, halved cherry tomatoes, sliced red onion, diced bell pepper, and halved Kalamata olives. Toss gently to distribute ingredients evenly.
03 - In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper. Whisk vigorously until mixture is completely smooth and emulsified.
04 - Pour the yogurt dressing over the pasta salad mixture. Using a large spoon or clean hands, toss gently but thoroughly to ensure all ingredients are evenly coated with dressing. Avoid over-mixing to prevent breaking down pasta and vegetables.
05 - Transfer salad to a serving bowl or individual plates. Garnish with freshly chopped dill or parsley if desired. Serve immediately at room temperature, or refrigerate for at least 1 hour to allow flavors to meld. Store in an airtight container for up to 2 days.
# Expert advice:
01 -
- The protein boost from chicken or chickpeas keeps you full for hours without feeling heavy
- Greek yogurt creates an incredibly creamy dressing while cutting calories dramatically
02 -
- Rinse the pasta thoroughly under cold water or the residual heat will wilt your fresh vegetables
- Let the dressed salad rest for at least 10 minutes so the pasta absorbs the flavors
03 -
- Cut all your vegetables to roughly the same size so every forkful has the perfect ratio
- Warm the pasta slightly before adding cold leftovers to revive the texture