High Protein Greek Pasta Salad (Printable)
Vibrant Mediterranean salad with pasta, chicken, feta, and fresh vegetables in tangy yogurt dressing.
# What You'll Need:
→ Pasta
01 - 7 ounces whole wheat penne or rotini pasta
→ Protein
02 - 10.5 ounces cooked chicken breast, diced (or 1 can chickpeas, drained for vegetarian option)
03 - 7 ounces reduced-fat feta cheese, cubed
04 - 7 ounces plain nonfat Greek yogurt
→ Vegetables
05 - 1 large cucumber, diced
06 - 7 ounces cherry tomatoes, halved
07 - 1 small red onion, thinly sliced
08 - 1 red bell pepper, diced
09 - 2.8 ounces pitted Kalamata olives, halved
→ Dressing
10 - 2 tablespoons extra-virgin olive oil
11 - 2 tablespoons fresh lemon juice
12 - 1 tablespoon red wine vinegar
13 - 1 clove garlic, minced
14 - 1 teaspoon dried oregano
15 - Salt and freshly ground black pepper, to taste
16 - Optional: fresh dill or parsley, chopped
# How to Make It:
01 - Bring a large pot of salted water to boil. Cook pasta according to package directions until al dente. Drain thoroughly, rinse under cold water to stop cooking process, and set aside in colander.
02 - In a large mixing bowl, combine cooked pasta, diced chicken or chickpeas, cubed feta cheese, cucumber, cherry tomatoes, red onion, bell pepper, and halved olives. Toss ingredients gently to distribute evenly.
03 - In a separate small bowl, whisk together Greek yogurt, olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper. Whisk vigorously until dressing reaches smooth, creamy consistency.
04 - Pour prepared dressing over salad mixture. Use a large spoon to toss gently, ensuring all ingredients are evenly coated with dressing without crushing pasta or vegetables.
05 - Top with chopped fresh dill or parsley if using. Serve immediately at room temperature, or refrigerate for up to 2 hours before serving. Store leftovers in airtight container for up to 2 days.
# Expert Tips:
01 -
- You get that rich Greek flavors but with protein that actually sustains you through the afternoon
- The dressing is creamy and tangy without being heavy like traditional mayobased salads
- It tastes even better the next day making meal prep genuinely exciting
02 -
- Rinsing your pasta with cold water is nonnegotiable here otherwise the heat will wilt your vegetables and separate your dressing
- The dressing might seem thick when you first mix it but the moisture from the vegetables thins it perfectly as it sits
- Wait to add the salt until after you toss everything since feta and olives are already quite salty
03 -
- Cut all your vegetables slightly larger than you think you should so they maintain their crunch even after marinating
- Toast your oregano briefly in a dry pan before adding it to the dressing for a deeper more complex flavor