10 High-Protein Pasta Salad Recipes that are Perfect for Summer

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:

1. Cook the pasta till it's al dente, then rinse under cool water.

2. Toss it in a big bowl with chicken, chickpeas, and veggies.

3. Whisk up the olive oil + vinegar, pour it all over, and give it a good mix.

4. 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:

1. Boil that pasta, cool it down.

2. Dump everything into a bowl.

3. Add lemon juice + olive oil, mix it up.

4. 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:

1. Cook pasta, let it chill out.

2. Toss with bacon, veggies, and cheese.

3. Drizzle with ranch and stir.

4. 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:

1. Boil pasta, rinse with cold water.

2. Whisk yogurt + mustard + seasoning.

3. Stir everything together like you're making magic.

4. 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:

1. Cook the lentil pasta, cool it down.

2. Mix everything in a big bowl.

3. Let those flavors mingle in the fridge.

4. 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:

1. Boil pasta, cool it.

2. Mix with all the fixings.

3. 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:

1. Cook noodles and rinse with cold water.

2. Shake up that peanutty dressing.

3. 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:

1. Boil and cool pasta.

2. Mix yogurt, lemon, dill.

3. Toss everything together.

4. 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:

1. Cook and cool your pasta.

2. Stir cottage cheese and pesto together (trust me).

3. 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:

1. Boil your pasta, cool it down.

2. Steam your broccoli and crisp up that tempeh.

3. Whisk your tahini sauce, mix it all together.

4. Enjoy the earthy, savory vibes.

Per Serving: 430 cal | 28g protein | 35g carbs | 10g fiber | 20g fat