10 High-Protein Pasta Salad Recipes that are Perfect for Summer
- Elizabeth Wescott
- May 22
- 5 min read
Updated: May 28

Are we all on a diet this Summer? I'm gonna be honest, I've been really serious about bouncing back post-partum because I need to feel like myself and it really helps my energy.
It's so hot here in Vegas, it's almost unthinkable to turn on an oven. Pulling a cold savory dish out of the fridge is pretty much all I want to do in the Summer time.
Since I got some good feedback about my High Protein BLT Pasta Salad Recipe, I thought I would make more for you! These are all drawn from some old cookbooks and magazines I have laying around with a few twists of my own. I calculated the nutrition information as well so you can know exactly what's going in. I'm no nutritionist but I hope these are helpful for you and get you through the slow Summer months.
1. Grilled Chicken & Chickpea Pasta Salad
Why it's awesome: Juicy grilled chicken + hearty chickpeas = a total protein power move.
Ingredients (4 servings):
8 oz high-fiber chickpea pasta (like Banza)
1 grilled chicken breast (6 oz), sliced
1 cup canned chickpeas, rinsed
1 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 cup red onion, finely chopped
2 tbsp olive oil
2 tbsp red wine vinegar
Salt & pepper to taste
Instructions:
Cook the pasta till it's al dente, then rinse under cool water.
Toss it in a big bowl with chicken, chickpeas, and veggies.
Whisk up the olive oil + vinegar, pour it all over, and give it a good mix.
Chill it for max flavor.
Per Serving: 430 cal | 32g protein | 38g carbs | 10g fiber | 18g fat
2. Tuna White Bean Pasta Salad
Why it's awesome: Creamy beans meet zesty tuna for a no-fuss lunch that slaps.
Ingredients (4 servings):
8 oz high-fiber rotini
1 can (5 oz) tuna in water, drained
1 cup canned cannellini beans, rinsed
1/2 cup diced celery
1/4 cup chopped parsley
Juice of 1 lemon
2 tbsp olive oil
Salt & black pepper
Instructions:
Boil that pasta, cool it down.
Dump everything into a bowl.
Add lemon juice + olive oil, mix it up.
Done and delicious.
Per Serving: 410 cal | 34g protein | 36g carbs | 9g fiber | 15g fat
3. Turkey Bacon Ranch Pasta Salad
Why it's awesome: Smoky turkey bacon and creamy ranch make this feel like a cheat meal—except it's not.
Ingredients (4 servings):
8 oz high-fiber penne
6 strips turkey bacon, cooked and chopped
1 cup chopped romaine
1/2 cup cherry tomatoes
1/4 cup shredded cheddar
3 tbsp light ranch dressing
Instructions:
Cook pasta, let it chill out.
Toss with bacon, veggies, and cheese.
Drizzle with ranch and stir.
Bonus points if you eat it with a fork in one hand and a smile in the other.
Per Serving: 370 cal | 28g protein | 32g carbs | 8g fiber | 15g fat
4. Egg & Edamame Pasta Salad
Why it's awesome: High-protein eggs and green edamame give you zen and gains in one bowl.
Ingredients (4 servings):
8 oz whole wheat fusilli
4 hard-boiled eggs, chopped
1 cup shelled edamame
1/2 bell pepper, diced
1 tbsp Dijon mustard
2 tbsp plain Greek yogurt
Salt & pepper
Instructions:
Boil pasta, rinse with cold water.
Whisk yogurt + mustard + seasoning.
Stir everything together like you're making magic.
Chill and serve it cool.
Per Serving: 390 cal | 30g protein | 30g carbs | 10g fiber | 16g fat
5. Mediterranean Lentil Pasta Salad
Why it's awesome: Like a Greek vacay for your tastebuds—minus the airfare.
Ingredients (4 servings):
8 oz red lentil pasta
1/2 cup diced cucumber
1/2 cup kalamata olives
1/4 cup crumbled feta
1/2 cup cherry tomatoes
2 tbsp olive oil
1 tbsp lemon juice
1 tsp oregano
Instructions:
Cook the lentil pasta, cool it down.
Mix everything in a big bowl.
Let those flavors mingle in the fridge.
Serve chilled and feel fancy.
Per Serving: 420 cal | 29g protein | 35g carbs | 11g fiber | 19g fat
6. Southwest Black Bean Pasta Salad
Why it's awesome: It's got black beans, lime, avocado... and serious Tex-Mex vibes.
Ingredients (4 servings):
8 oz black bean pasta
1 cup black beans
1/2 cup corn (frozen or fresh)
1/2 avocado, diced
1/2 red onion, chopped
1/4 cup salsa
1 tbsp olive oil
Juice of 1 lime
Instructions:
Boil pasta, cool it.
Mix with all the fixings.
Squeeze lime juice over it, drizzle with olive oil, and toss it like a boss.
Per Serving: 440 cal | 35g protein | 34g carbs | 12g fiber | 20g fat
7. Tofu & Peanut Thai Pasta Salad
Why it's awesome: Creamy, nutty, spicy-sweet deliciousness with a vegan protein punch.
Ingredients (4 servings):
8 oz whole wheat or edamame spaghetti
1 cup baked tofu, cubed
1/2 cup shredded carrots
1/4 cup chopped green onions
2 tbsp peanut butter
1 tbsp soy sauce
1 tsp sesame oil
1 tbsp rice vinegar
Instructions:
Cook noodles and rinse with cold water.
Shake up that peanutty dressing.
Toss with tofu and veggies for serious Thai street food energy.
Per Serving: 460 cal | 30g protein | 34g carbs | 9g fiber | 23g fat
8. Shrimp & Avocado Pasta Salad
Why it's awesome: Shrimp makes it fancy, avocado makes it creamy—boom, lunch goals.
Ingredients (4 servings):
8 oz high-fiber rotini
8 oz cooked shrimp
1/2 avocado, diced
1/4 cup chopped celery
1/4 cup plain Greek yogurt
1 tbsp lemon juice
Salt & dill to taste
Instructions:
Boil and cool pasta.
Mix yogurt, lemon, dill.
Toss everything together.
Eat cold and pretend you're at a seaside café.
Per Serving: 400 cal | 35g protein | 32g carbs | 8g fiber | 16g fat
9. Cottage Cheese Pesto Pasta Salad
Why it's awesome: Creamy cottage cheese + herby pesto = flavor without the guilt.
Ingredients (4 servings):
8 oz high-fiber pasta
1/2 cup low-fat cottage cheese
2 tbsp pesto
1/2 cup chopped spinach
1/4 cup cherry tomatoes, halved
Salt & pepper
Instructions:
Cook and cool your pasta.
Stir cottage cheese and pesto together (trust me).
Toss everything in and enjoy the creamy, dreamy results.
Per Serving: 390 cal | 32g protein | 30g carbs | 9g fiber | 17g fat
10. Tempeh Broccoli Pasta Salad
Why it's awesome: Earthy, nutty, and perfect for plant-based powerlifters.
Ingredients (4 servings):
8 oz whole grain pasta
1 cup steamed broccoli florets
1/2 cup tempeh, crumbled and sautéed
1/4 cup shredded carrots
2 tbsp tahini
1 tbsp lemon juice
1 tbsp soy sauce
Instructions:
Boil your pasta, cool it down.
Steam your broccoli and crisp up that tempeh.
Whisk your tahini sauce, mix it all together.
Enjoy the earthy, savory vibes.
Per Serving: 430 cal | 28g protein | 35g carbs | 10g fiber | 20g fat
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