With just eight ingredients, this high-protein pasta salad is quick, healthy, and perfect for your weekly meal prep. It’s loaded with crunchy vegetables, savory roasted chicken thighs, a zippy red wine vinaigrette, and chewy sun-dried tomatoes- a delicious combination of flavors and textures. Add this to your easy summer salad rotation and enjoy!
With temps pushing 90+ degrees here in Nashville, I’m craving all the light and healthy meals, and summer orzo salads have been on repeat. You can use any shape of pasta, but we’re big fans of orzo in this house. For this recipe, a zesty vinaigrette replaces a creamy dressing, making this dish bright, fresh, and perfect for outdoor gatherings. Add this high-protein pasta salad with orzo and chicken to your menu rotation, and enjoy it as a light meal, or pack it up in your favorite meal prep containers for easy work lunches!
Spending an hour or so once a week to prep the ingredients you use the most will save you time and stress in the kitchen. It also helps to prevent food waste. If your ingredients are prepped and ready to go, they’re less likely to be forgotten about or go unused.
This is one of my favorite recipes for meal prep. I use these containers and send the salad with my husband to work for lunch. He LOVES it, and so do his coworkers!
High Protein Pasta Salad
One of the easiest ways to add a boatload of protein to any pasta salad recipe is to start with protein-packed pasta. We love the Banza protein rice, which resembles orzo once cooked. An 8-ounce bag has a whopping 49 grams of protein, making this salad approximately 28 grams of protein per serving after all the other ingredients are added. You can easily increase that number by adding more chicken!
If you have nothing prepped, start a batch of my easy roasted chicken thighs, and while they’re in the oven, you have a big pocket of time to prep the other ingredients. Bonus. You’ll have plenty of extra chicken to use in another meal or freeze for later!
Ingredients You’ll Need
Similar to my tuna pasta salad, I selected ingredients high in protein, along with plenty of veggies for added texture and nutrition.
- Edamame. I used frozen and shelled edamame. Run under hot water to defrost.
- Orzo. To pump up the protein, I use Banza chickpea pasta.
- Chicken. My broiled chicken thighs are perfect for this recipe! Any cooked chicken works.
- Bell peppers. Both red and yellow for sweetness and crunch.
- Sun-dried tomatoes. Add a sweet-tart flavor and some chewiness. These are great!
- Scallions. Add a pop of freshness and crunch with a mild onion flavor.
- Fresh basil. Fresh herbs brighten up the salad and add depth of flavor.
- Red wine vinaigrette. A zesty dressing brings the salad together.
 | Banza Chickpea Orzo Shaped Pasta Banza Rice Made From Chickpeas - High Protein - Low Carb - Gluten Free - High Fiber - Vegan |
How to Make High-Protein Pasta Salad
This can be ready to enjoy in about 30 minutes! As always, detailed instructions are included in the recipe card below.
- Cook the high-protein pasta according to the package instructions. (see note below)
- Mix the dressing in the bottom of a big bowl. I love this one with a lid for mixing and storing.
- Prep the veggies and dice the chicken if you haven’t already. I love this chopper!
- When the pasta is done, rinse with cold water and drain well.
- Add the pasta, chicken, veggies, and basil to the bowl with the dressing.
- Toss everything until well coated, then taste and adjust the salt and pepper as needed.
Helpful Tips & Variations
- Store in an airtight container in the fridge for up to three days.
- I use chickpea pasta for added protein, but use any cooked pasta you prefer.
- If you don’t have cooked chicken, rotisserie chicken is perfect for this recipe.
- This salad is a great way to use up odds and ends, keeping them from going bad.
- You may need to add more dressing after it’s been in the fridge, as it’ll absorb it.
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This recipe is dairy-free, but I highly recommend trying it with crumbled feta on top.
- Chickpeas give the salad a fantastic texture, but any canned beans you like would work.
- You could turn this into a quinoa salad by substituting orzo for cooked quinoa.
- One of the easiest ways to change the whole salad is to change the dressing.
- Don’t like bell peppers or edamame? Any veggie will work. It’s a very versatile recipe.
 | Glass Mixing & Storage Bowls Large Glass Mixing Bowl Set | Clear Bowl for Baking, Cooking, Serving, Food Prep | (4.5QT, 2.7QT, 1.1QT) |
How To Make This More Budget-Friendly
This high-protein pasta salad relies primarily on pantry staples, making it a budget-friendly meal to begin with. However, you can do a few things to save more money.
- As always, stock up on ingredients you use often when they’re on sale. I can’t say this enough. Stocking up on food at its lowest price will save you money in the long run because you won’t be paying full price when you run out.
- Use what you have. Recipes are guides, not rules. If you don’t have bell peppers but you do have carrots or cucumbers, use those instead. You don’t have to go to the store for an ingredient or two that can easily be swapped.
- We love chicken thighs, but if you have chicken breasts or they’re on sale that week, then by all means, use them.
If you try this recipe, I'd love to hear about it! Comment below or tag me on Instagram. Be sure to sign up for my email list so you don’t miss any new updates. Thanks so much for being here, friends! Check out our vegetarian, dairy-free, gluten-free, and low-carb recipes if you have food sensitivities! |
High Protein Pasta Salad With Orzo & Chicken
Equipment
Ingredients
Salad Ingredients
- 1 8-ounce package Banza rice pasta
- 2 cups cooked chicken diced small
- 1 cup frozen shelled edamame
- 1/2 cup diced red bell pepper
- 1/2 cup diced yellow bell pepper
- 1/4 cup sun-dried tomatoes, chopped
- 2 scallions, thinly sliced
- 5 large basil leaves. thinly sliced
Vinaigrette Ingredients
- 1/3 cup extra virgin olive oil
- 1 tbsp red wine vinegar
- 1 tbsp lemon juice
- 1 small garlic cloved grated
- 2 tsp Dijon mustard
- 1/2 tsp dried oregano
- 1/2 tsp Monkfruit (or any sweetener)
- 1/2 tsp Aleppo pepper (or black pepper)
- 1/2 tsp sea salt
Instructions
- Cook the pasta according to the directions on the package.
- Mix the dressing in the bottom of a big bowl.
- If you haven’t already, prep the veggies and dice the chicken.
- When the pasta is done, rinse well with cold water and drain well.
- Add the pasta, chicken, veggies, and basil to the bowl with the dressing.
- Gently toss to coat the ingredients, taste, and adjust the salt pepper.
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