Name: High Protein Pasta Salad With Orzo & Chicken
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
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; 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

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Ingredients Equipment Instructions Nutrition

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!

The older I get, the more important it is to prioritize protein and fiber-rich foods. Making little swaps like adding edamame and swapping regular orzo for protein orzo helps us meet our goals without sacrificing a thing. This is a versatile recipe. Add what you like to help you meet yours!

Consider adding this to your healthy weekly meal prep rotation, especially in the summer when you need more cold lunch ideas. If you’d love pasta salad, be sure to check out my high-protein tuna pasta salad and my favorite dish for summer tomatoes: cherry tomato pasta salad!

With temps pushing 90+ here in Nashville, light summer salads have been on repeat. 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 to your summer menu rotation, and pack it into meal prep containers for easy work lunches that don’t need reheating!

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 salad was done in the time it took the pasta to cook because I used ingredients that I had already prepped!

High Protein Pasta Salad

One of the easiest ways to add protein to any pasta salad recipe is to start with protein-packed pasta. We love adding Banza protein rice to the recipe. It resembles orzo once cooked and delivers 49 grams of protein. You can easily increase that number by adding more chicken, like my easy roasted chicken thighs!

Related: Creamy Chickpea Salad Recipe

Ingredients You’ll Need

As with my tuna pasta salad, I selected protein-rich ingredients 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. They add color, sweetness, and crunch.
Sun-dried tomatoes. Add a sweet-tart flavor and a bit of 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.

Recommended For This Recipes

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How to Make High-Protein Pasta Salad

High Protein Orzo Pasta Salad With Chicken

This can be ready to enjoy in about 30 minutes! As always, detailed instructions are included in the recipe card below.

Cook the 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.
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 the salad until well coated, then taste and adjust the salt and pepper.

Helpful Tips & Variations

Store in an airtight container in the fridge for up to three days.
You may need to add more dressing after it’s been in the fridge, as it’ll absorb it.
This recipe is dairy-free, but I highly recommend trying it with crumbled feta on top.
You could turn this into a quinoa salad by substituting cooked quinoa for orzo.
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.

How To Make This More Budget-Friendly

Stock up on ingredients you use the most when they’re on sale to avoid paying full price when you run out. When my favorite products go on BOGO sale at Publix, I buy enough to last several weeks. Shopping sales is the easiest way to save money on groceries.
Use what you have. Recipes are guides, not rules. Bell peppers (or any veggies) can be swapped for whatever you have on hand. If you don’t have chicken, you can swap it with canned tuna or leave it out if you don’t care about the extra protein!