Looking for a tasty and filling meal? You’ve got to try this High Protein Tuscan Chicken Pasta Salad. It’s loaded with savory chicken, fresh veggies, and a creamy dressing, all while being healthy and satisfying!
This recipe solves bland lunches and protein gaps by delivering high protein, easy prep, portable serving, and satisfying Tuscan taste in a light pasta salad.
I always find it tricky to create a pasta salad that’s both yummy and good for you. Sometimes they can end up being too heavy or just plain soggy. This recipe solves that problem by using protein-rich chickpea pasta, making it a smart choice that keeps you full without weighing you down.
This salad comes together quickly, taking only about 25 minutes from start to finish. The faves in this dish, like the crispy vegetables and zesty dressing, work really well together. Plus, it’s great for meal prep since it stays fresh in the fridge for up to five days!
If you love making salads that are fun and nutritious, check out my Vegetarian Honey Mustard Pasta Salad for another tasty option!
Why You Will Love This Recipe
- Texture Fresh, crisp vegetables give this pasta salad a nice crunch, while the creamy dressing adds a smooth element that feels satisfying with every bite.
- Flavor The creamy and tangy dressing, paired with savory chicken and zesty sun-dried tomatoes, creates a flavorful combination that keeps each taste exciting.
- Convenience Whipping this up takes barely 25 minutes. It’s a quick option for meal prep that saves you time throughout the week.
- Storage The salad and its dressing stay fresh for up to 5 days, making it a hassle-free lunch solution you can enjoy all week long.
High Protein Tuscan Chicken Pasta Salad
- Prep Time: 15 minutes
- Cool Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Category: salad
- Method: mixing
- Cuisine: Tuscan
- Diet: gluten free
Description
A flavorful and nutritious Tuscan chicken pasta salad packed with high protein and fresh ingredients.
Ingredients
- 1 cup (240g) whole milk cottage cheese, blended until smooth
- 1/4 cup (60ml) sun-dried tomatoes in oil, drained
- 1 lemon, juiced
- 1/4 cup (60ml) avocado oil
- 11/2 teaspoon paprika
- 2 cloves garlic, minced
- 1/21/2 teaspoon kosher salt
- 1/21/2 teaspoon black pepper
- 1/4 cup (60ml) water, if needed
- 12 ounces (340g) chickpea pasta
- 15 ounces (425g) can of chickpeas, rinsed and drained
- 2 cups (300g) cooked chicken breast, shredded or chopped
- 2 celery stalks, finely chopped
- 1/4 cup (60ml) sun-dried tomatoes in oil, drained and roughly chopped
- 2 Persian cucumbers, chopped
- 1/4 cup (15g) parsley, finely chopped
Instructions
- Cook Pasta Perfectly: Start by boiling a pot of water. Add your chickpea pasta and cook just until it is al dente, which will take a little less time than usual. Watch carefully to prevent it from turning mushy.
- Cool & Rinse Pasta: Once the pasta is cooked, drain it and rinse it under cold water. This stops the cooking process and cools it down quickly, ensuring it does not absorb moisture from the dressing.
- Mix Dressing Ingredients: In a bowl, whisk together the avocado oil, lemon juice, minced garlic, and paprika. The aroma should be bright and fresh. If the mixture feels too thick, add a splash of water and blend until smooth to keep the dressing light and tasty.
- Combine Pasta & Veggies: In a large mixing bowl, toss the cooled pasta with drained chickpeas, chopped spinach, and chopped celery. Ensure everything is well-coated, using your hands to combine while being careful not to overmix and break the pasta.
- Drizzle on Dressing: Pour the prepared dressing over the pasta salad, taking care to cover all ingredients evenly. Watch for overdressing, as too much can make everything soggy.
- Add Protein Last: Gently fold in the diced cooked chicken, being cautious not to break the pieces apart too much. This adds texture and heartiness without losing the protein in the mix.
- Chill Before Serving: Let the salad sit in the fridge for about 15 minutes before serving, allowing the flavors to meld nicely. Monitor the salad, as letting it sit too long can make it watery.
Notes
- Storage Tips: The salad and dressing hold well in the fridge for up to 5 days.
- Expert Tips: Decrease chickpea pasta cooking time by 2 minutes for al dente texture. Rinse pasta under cold water to stop cooking after draining.
- Reheating Instructions: This salad is best served cold; no reheating required.
- Serving Suggestions: Serve it cold for a refreshing lunch, pair with a green salad for a complete meal, or top with extra sun-dried tomatoes for added flavor.
- Recipe Variations: Add grilled vegetables for flavor and nutrition, swap chicken for tofu for a vegetarian option, or incorporate olives for a salty, Mediterranean twist.
- Ingredient Notes: Ensure to drain chickpeas thoroughly before adding to prevent a watery salad. Choose fresh, firm vegetables for crunch and flavor.
Nutrition
- Serving Size: 1 serving
- Calories: 470
- Sugar: 6g
- Sodium: 623mg
- Fat: 18g
- Saturated Fat: 2g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 46g
- Fiber: 12g
- Protein: 37g
- Cholesterol: 46mg
Recipe Tips
- If pasta turns out too soft, cut the cooking time by 2 minutes for that ideal bite.
- When rinsing the cooked pasta, use cold water to halt further cooking and keep it from getting soggy.
- For thicker dressing, a little water can help. Just add a splash and blend until it’s silky smooth.
- If the salad appears watery after refrigeration, drain your canned chickpeas thoroughly before mixing them in.
- For a lasting meal prep option, this salad stays fresh in the fridge for up to 5 days while maintaining its texture.
Serving Suggestions
Serve this high protein tuscan chicken pasta salad cold for a refreshing lunch. Pair it with a green salad for a complete meal.
This dish works well in meal prep or at picnics. Variations can include adding grilled vegetables or fresh herbs for variety.
Top with extra sun-dried tomatoes for more flavor. A drizzle of balsamic vinaigrette can add tanginess to your serving.
Recipe variations
- You can use quinoa instead of chickpea protein pasta for a gluten-free option that offers a different texture and taste.
- Add ½ teaspoon of garlic powder and a tablespoon of dried oregano for an extra burst of flavor in your salad.
- Either substitute avocado oil with extra virgin olive oil or try using sesame oil for a different flavor profile.
- If you’re preparing for a larger group, scale up the ingredients to 1½ cups of cottage cheese, 18 ounces of pasta, and 3 cups of chicken.
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How to Store?
To keep your high protein tuscan chicken pasta salad fresh, follow these storage tips:
Refrigeration: Store the salad in an airtight container in the fridge for up to 5 days. This maintains its freshness.
Freezing: For longer storage, place the salad in a freezer bag and freeze for up to 3 months. Thaw overnight in the fridge before serving.
Serving Temperature: Enjoy the salad chilled or at room temperature for the best taste and texture.
Other Recipes You’ll Love
- Vegetarian Caponata Pasta Salad
- Vegetarian Thai Noodle Salad 2
- Vegetarian Southwest Avocado Pasta
- Vegetarian Roasted Cauliflower and Raisin Pasta Salad
If you enjoyed this High Protein Tuscan Chicken Pasta Salad or any other recipe on my blog, please leave a ⭐ star rating and let me know how it went in the comments below. I appreciate taking time to read about this recipe, thank you!
