High-Protein Pasta Salad: 5 Meal-Prep Recipes With 35 g+ Protein

October 25, 2026

Pasta salad is the perfect meal-prep lunch: made once, eaten cold all week, no microwave needed. It just needs more protein than the barbecue version.

The classic version is pasta and mayonnaise. Flip the ratio – less pasta, more chicken, tuna or beans, and a yogurt dressing – and one portion hits 35 g protein or more.

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Written by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).

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The formula (per portion)

70 to 80 g dry pasta (or lentil/chickpea pasta for extra protein)
1 main protein: 120 g chicken, a can of tuna, 100 g feta + beans
Yogurt dressing instead of mayo: Greek yogurt, lemon, mustard, herbs
Lots of veg: peppers, cherry tomatoes, cucumber, spinach, red onion

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1. Chicken pesto pasta salad

Pasta, 120 g cooked chicken, cherry tomatoes, rocket and pesto loosened with Greek yogurt. Roughly 45 g protein.

2. Tuna and sweetcorn pasta salad

A can of tuna, sweetcorn, peppers and a lemon-yogurt dressing. Cheap and fast. More: high-protein tuna recipes. Roughly 40 g protein.

3. Greek pasta salad with feta and chickpeas

Pasta, 60 g feta, half a can of chickpeas, cucumber, olives and oregano. Vegetarian. Roughly 35 g protein.

4. Red lentil pasta salad

Use red lentil pasta, which has roughly twice the protein of normal pasta, with roasted veg and a tahini-yogurt dressing. Roughly 35 g protein without meat.

5. BBQ chicken pasta salad

Pasta, shredded chicken, black beans, sweetcorn and a dressing of yogurt with a spoon of BBQ sauce. Roughly 45 g protein.

Meal prep tips

Cook the pasta al dente and rinse it cold so it does not go mushy. Keep the dressing separate if you add leafy greens. Pasta salad keeps 3 to 4 days in the fridge. More options: high-protein lunches without a microwave, high-protein salads and high-protein pasta recipes.

How many grams should your lunch have? The free protein calculator shows your target per meal.

More lunches like these: The High-Protein Cookbook, with protein and calories for every recipe.

Free: 10 High-Protein Foods Worth Building Meals Around.

The High-Protein Cookbook

Every recipe in one PDF – sorted by meal, instantly by email.

✔ Protein and calories for every recipe
✔ Shopping lists and meal prep tips
✔ Most recipes under 20 minutes, no protein powder needed

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Frequently asked questions

Which pasta has the most protein?

Lentil, chickpea and edamame pastas have roughly twice as much protein as wheat pasta. Wholegrain pasta is only slightly higher.

How do I stop pasta salad drying out?

Mix in a little extra dressing or a spoon of yogurt before eating. Pasta absorbs liquid overnight.

Can I freeze pasta salad?

Not well – the vegetables go soft. Make it fresh for 3 to 4 days at a time.

Protein values are approximate and vary by brand and portion. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.

→ See all high-protein recipes (250+ dishes)