It’s 6pm, you’re tired, and everyone’s hungry.
This high protein pasta salad is the perfect solution for busy nights. It is fresh, filling, and keeps you satisfied for hours. You will love how easy it is to toss together. It makes a nutritious lunch for the whole family.
Why You’ll Love This Recipe
This recipe is a winner for summer meal prep days. It stays fresh in the fridge for several days. The chickpea pasta adds extra protein and fiber. You get a restaurant-quality meal right at home. It is perfect for a healthy reset after a busy weekend.
Simple Method
Making this salad is very straightforward and fast. You just boil the pasta and whisk the dressing. Even if you are a beginner, you can do this. One bowl is all you really need for mixing. It comes together in just 30 minutes total.
Ingredients You’ll Need
This recipe uses simple ingredients and mostly pantry staples you already have.
- 8 oz chickpea rotini pasta
- 2 cups grilled chicken breast, diced
- 1 cup shelled edamame, steamed
- 0.5 cup red bell pepper, finely diced
- 0.5 cup cucumber, quartered and sliced
- 0.25 cup red onion, minced
- 0.5 cup plain non-fat Greek yogurt
- 2 tbsp fresh lemon juice
- 1 tbsp extra virgin olive oil
- 1 tsp dried oregano
- 0.5 tsp garlic powder
- 0.5 tsp kosher salt
- 0.25 tsp ground black pepper
Step-by-Step Instructions
- Boil chickpea pasta in salted water according to package specifications until al dente, typically 7-9 minutes.
- Drain pasta and rinse immediately under cold running water to arrest the cooking process and prevent sticking.
- In a primary mixing bowl, whisk together Greek yogurt, lemon juice, olive oil, oregano, garlic powder, salt, and pepper until the emulsion is homogenous.
- Integrate the cooled pasta, diced chicken, edamame, bell pepper, cucumber, and red onion into the mixing bowl.
- Fold the ingredients using a spatula until the dressing is uniformly distributed across all surfaces.
- Cover and refrigerate at 40°F (4°C) for a minimum of 30 minutes to facilitate flavor integration before service.
Best Ways to Enjoy It
Serve this salad cold for a refreshing summer lunch. You can pair it with a crisp green salad. It also goes well with a side of fresh fruit. Pack it into individual containers for easy weekday meals. Set the table and enjoy a stress-free dinner tonight.
Keep It Fresh
Store any leftovers in an airtight container in the fridge. It will stay fresh for up to four days. This makes it ideal for your meal prep routine. If it seems dry, add a squeeze of lemon. Enjoy it cold directly from the refrigerator for best results.
Tips for Best Results
- Don’t skip rinsing the pasta under cold water immediately.
- Avoid overcooking the chickpea pasta so it stays firm.
- Use rotisserie chicken to save even more time.
- Whisk the dressing thoroughly until it is completely smooth.
- For a summer picnic, keep the salad in a cooler.
- Add a sprinkle of feta cheese to elevate the flavor.
Ways to Switch It Up
- Use tofu instead of chicken for a vegetarian option.
- Swap lemon juice for lime for a different citrus kick.
- Add cherry tomatoes for a burst of fresh summer flavor.
- Use gluten-free pasta if you prefer a different texture.
Common Questions
Can I make this pasta salad ahead of time?
Yes, this salad actually tastes better after chilling. The flavors meld together beautifully in the fridge. It is perfect for your weekly meal prep.
Can I substitute the Greek yogurt?
You can use dairy-free yogurt if you prefer. Just make sure it is plain and unsweetened. It will still be creamy and delicious.
How do I know when the pasta is done?
The pasta should be tender but still firm. This is called al dente. Check it a minute before the box suggests.
I hope this fresh recipe makes your busy week much easier. It is so satisfying to have a healthy meal ready to go. Give it a try and enjoy the extra energy.
— Alex
Ingredients
- 8 oz chickpea rotini pasta
- 2 cups grilled chicken breast, diced
- 1 cup shelled edamame, steamed
- 0.5 cup red bell pepper, finely diced
- 0.5 cup cucumber , quartered and sliced
- 0.25 cup red onion, minced
- 0.5 cup plain non-fat Greek yogurt
- 2 tbsp fresh lemon juice
- 1 tbsp extra virgin olive oil
- 1 tsp dried oregano
- 0.5 tsp garlic powder
- 0.5 tsp kosher salt
- 0.25 tsp ground black pepper
Instructions
- Boil chickpea pasta in salted water according to package specifications until al dente, typically 7-9 minutes.
- Drain pasta and rinse immediately under cold running water to arrest the cooking process and prevent sticking.
- In a primary mixing bowl, whisk together Greek yogurt, lemon juice, olive oil, oregano, garlic powder, salt, and pepper until the emulsion is homogenous.
- Integrate the cooled pasta, diced chicken, edamame, bell pepper, cucumber, and red onion into the mixing bowl.
- Fold the ingredients using a spatula until the dressing is uniformly distributed across all surfaces.
- Cover and refrigerate at 40°F (4°C) for a minimum of 30 minutes to facilitate flavor integration before service.
