10 High-Protein Pasta Salad Recipes for Easy Meal Prep

Pasta salad does not have to be all carbs and mayo. With the right add-ins, like tuna, shrimp, eggs, beans, lentils or even cottage cheese, a bowl of cold pasta becomes a filling, protein-packed meal that keeps you full for hours. These 10 high-protein pasta salad recipes are built for busy weeks, lunchboxes and make-ahead dinners.

Every recipe uses simple grocery store ingredients, comes together in about 20 to 30 minutes and keeps well in the fridge, so you can cook once and eat all week. Scroll down for photos, ingredients, quick steps and an easy shopping list.

Quick Protein Guide

Protein amounts are estimates for one of 6 servings and will vary with your ingredients.

1. Tuna and White Bean Pasta Salad

This is the ultimate pantry-staple lunch. Canned tuna and white beans do the heavy lifting, so there is no cooking beyond the pasta, and it only gets better after a night in the fridge. It is a lifesaver for meal prep.

Flaky tuna and creamy white beans nestle between springy rotini, brightened with juicy cherry tomatoes, sharp red onion and a tangy lemon-Dijon dressing. Every forkful is savory, fresh and satisfying.

Ingredients

• 12 oz rotini
• 2 cans (5 oz) tuna, drained
• 1 can (15 oz) white beans, rinsed
• 1 cup cherry tomatoes, halved
• ¼ red onion, diced
• ¼ cup chopped parsley
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon
• salt and pepper

How to Make It

1. Cook the rotini until al dente, drain and rinse under cold water.
2. Whisk the olive oil, lemon juice, Dijon, salt and pepper.
3. Toss the pasta with the beans, tomatoes, onion and dressing.
4. Gently fold in the tuna and parsley, then chill for 20 minutes.

2. Greek Chickpea Pasta Salad

Everything here comes from a can, a jar or the produce drawer, so it is a no-cook way to feed a crowd. It also travels well, making it perfect for picnics and potlucks.

Hearty chickpeas, crunchy cucumber, briny kalamata olives and salty feta tumble through penne in a punchy red wine and oregano dressing. It tastes bright, tangy and Mediterranean all the way through.

Ingredients

• 12 oz penne
• 1 can (15 oz) chickpeas, rinsed
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ½ cup kalamata olives
• ¾ cup crumbled feta
• ¼ red onion
• 3 tbsp olive oil
• 2 tbsp red wine vinegar
• 1 tsp dried oregano

How to Make It

1. Cook the penne until al dente, drain and cool.
2. Whisk the olive oil, vinegar and oregano.
3. Combine the pasta with the chickpeas, cucumber, tomatoes, olives and onion.
4. Toss with the dressing and top with feta.

3. Shrimp and Avocado Pasta Salad

Pre-cooked shrimp makes this salad come together in about 20 minutes, with no stove time beyond boiling the pasta. It is a light, protein-packed dinner for hot nights.

Plump pink shrimp meet creamy avocado, sweet corn and juicy tomatoes in a zippy yogurt-lime dressing with plenty of cilantro. It is cool, creamy and fresh, with a gentle tang in every bite.

Ingredients

• 12 oz rotini
• 1 lb cooked shrimp, tails off
• 2 avocados, diced
• 1 cup cherry tomatoes, halved
• 1 cup corn
• ¼ cup chopped cilantro
• ¼ cup Greek yogurt
• 2 tbsp olive oil
• juice of 2 limes
• 1 garlic clove, minced

How to Make It

1. Cook the rotini, drain and rinse under cold water.
2. Whisk the yogurt, olive oil, lime juice and garlic.
3. Toss the pasta with the shrimp, tomatoes, corn and cilantro.
4. Fold in the avocado just before serving.

4. Egg and Bacon Pasta Salad

Think of your favorite egg salad meeting a classic macaroni salad. Boil the eggs while the pasta cooks and you have a filling, make-ahead dish for brunches and cookouts.

Creamy elbow macaroni is studded with tender hard-boiled eggs, smoky crispy bacon and crunchy celery, finished with chives and a sprinkle of paprika. It is rich, savory and wonderfully comforting.

Ingredients

• 12 oz elbow macaroni
• 6 hard-boiled eggs, sliced
• 6 slices bacon, cooked and crumbled
• 2 celery stalks, diced
• 2 tbsp chives
• ⅓ cup Greek yogurt
• ¼ cup mayonnaise
• 1 tbsp mustard
• 1 tbsp vinegar
• paprika

How to Make It

1. Cook the macaroni, drain and cool.
2. Whisk the yogurt, mayonnaise, mustard and vinegar.
3. Toss the pasta with the celery and dressing.
4. Fold in the eggs, top with bacon, chives and paprika.

5. Edamame and Feta Pasta Salad

Frozen shelled edamame cooks in the pasta water, so there is no extra pot and no chopping marathon. It is a vegetarian way to hit your protein goals.

Bright green edamame, crumbled feta, shredded carrots and cool mint give this fusilli salad a fresh, nutty and slightly sweet flavor. The lemon-honey vinaigrette keeps every bite light and lively.

Ingredients

• 12 oz fusilli
• 1½ cups shelled edamame
• ¾ cup crumbled feta
• 1 cup shredded carrots
• 1 cucumber, diced
• ¼ cup chopped mint
• 3 tbsp olive oil
• 3 tbsp lemon juice
• 1 tbsp honey
• 1 tsp Dijon

How to Make It

1. Boil the fusilli, adding the edamame for the last 3 minutes. Drain and cool.
2. Whisk the olive oil, lemon juice, honey and Dijon.
3. Toss the pasta and edamame with the carrots, cucumber and dressing.
4. Top with feta and mint.

6. Italian Turkey Salami Pasta Salad

A deli-style classic made lighter. Turkey salami and mozzarella pearls need no cooking, and a bottled Italian dressing means this one is done in 15 minutes.

Spiral rotini is loaded with savory turkey salami, creamy mozzarella pearls, tangy pepperoncini, juicy tomatoes and briny olives, all tossed in zesty Italian dressing. It tastes like an antipasto platter in a bowl.

Ingredients

• 12 oz rotini
• 5 oz sliced turkey salami, chopped
• 8 oz mozzarella pearls
• ½ cup pepperoncini
• 1 cup cherry tomatoes, halved
• ½ cup black olives
• ¼ cup chopped basil
• ⅓ cup Italian dressing

How to Make It

1. Cook the rotini, drain and rinse cool.
2. Combine with the salami, mozzarella, pepperoncini, tomatoes and olives.
3. Toss with the Italian dressing.
4. Stir in the basil and chill for 30 minutes.

7. Lentil and Roasted Veggie Pasta Salad

Roasting the vegetables while the pasta cooks gives you a hands-off, meal-prep-friendly dish. Canned lentils keep it quick and budget friendly.

Earthy lentils, caramelized zucchini, sweet red peppers and red onion mingle with penne in a tangy balsamic dressing. It is warm, hearty and full of roasted flavor, even when served cold.

Ingredients

• 12 oz penne
• 1 can (15 oz) lentils, rinsed
• 1 zucchini, diced
• 1 red bell pepper, diced
• ½ red onion, sliced
• 2 tbsp olive oil, for roasting
• 3 tbsp balsamic vinegar
• 3 tbsp olive oil
• 1 tsp Dijon
• ¼ cup parsley

How to Make It

1. Roast the vegetables with olive oil at 425°F (220°C) for 20 minutes.
2. Cook the penne, drain and cool.
3. Whisk the balsamic, olive oil and Dijon.
4. Toss the pasta with the lentils, roasted vegetables, dressing and parsley.

8. Smoked Salmon and Dill Pasta Salad

Smoked salmon needs no cooking, which makes this an elegant, high-protein dish in about 20 minutes. It feels special enough for brunch or guests.

Silky smoked salmon, crisp cucumber, salty capers and fresh dill coat farfalle in a creamy lemon-yogurt dressing. It is cool, bright and delicately smoky, like a bagel and lox in pasta form.

Ingredients

• 12 oz farfalle
• 6 oz smoked salmon, torn
• 1 cucumber, sliced
• 2 tbsp capers
• ¼ red onion, thinly sliced
• ¼ cup chopped dill
• ½ cup Greek yogurt
• 2 tbsp lemon juice
• 1 tbsp olive oil
• 1 tsp Dijon

How to Make It

1. Cook the farfalle, drain and cool.
2. Whisk the yogurt, lemon juice, olive oil and Dijon.
3. Toss the pasta with the cucumber, capers, onion and dressing.
4. Fold in the salmon and dill, then serve chilled.

9. Steak and Blue Cheese Pasta Salad

This is a steakhouse dinner turned into a make-ahead salad. Cook the steak while the pasta boils and you have a hearty meal that tastes anything but boring.

Tender slices of medium-rare steak sit on penne with peppery arugula, juicy tomatoes and crumbles of tangy blue cheese. A drizzle of sweet balsamic glaze ties the rich, bold flavors together.

Ingredients

• 12 oz penne
• 1 lb sirloin or flank steak
• 3 oz blue cheese, crumbled
• 3 cups baby arugula
• 1 cup cherry tomatoes, halved
• ¼ red onion
• 2 tbsp olive oil
• salt and pepper
• balsamic glaze

How to Make It

1. Season the steak and sear 4 to 5 minutes per side, then rest 10 minutes and slice against the grain.
2. Cook the penne, drain and cool.
3. Toss the pasta with the arugula, tomatoes, onion and olive oil.
4. Top with the steak, blue cheese and balsamic glaze.

10. Cottage Cheese Ranch Pasta Salad

Blending cottage cheese into a creamy ranch-style dressing is a clever way to sneak in extra protein. It is a trendy, easy salad that the whole family will eat.

Rotini is coated in a thick, tangy ranch dressing with crisp cucumber, sweet tomatoes, crunchy carrots and fresh chives. It tastes like creamy ranch pasta salad, but with a lighter, protein-rich base.

Ingredients

• 12 oz rotini
• 1 cup cottage cheese
• 2 tbsp milk
• 1 tbsp ranch seasoning
• 1 tbsp lemon juice
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 cup shredded carrots
• 2 tbsp chives

How to Make It

1. Cook the rotini, drain and cool.
2. Blend the cottage cheese, milk, ranch seasoning and lemon juice until smooth.
3. Toss the pasta with the cucumber, tomatoes and carrots.
4. Stir in the dressing and top with chives.

Tips for Meal-Prepping High-Protein Pasta Salad

• Cook the pasta al dente. It keeps absorbing dressing in the fridge, so slightly firm pasta stays pleasant for days.
• Rinse the pasta in cold water. This stops the cooking and prevents clumping.
• Keep delicate add-ins separate. Avocado, arugula, bacon and fresh herbs are best added right before serving.
• Save some dressing. Stir in a spoonful before eating to refresh the salad.
• Try protein pasta. Chickpea or lentil pasta can replace regular pasta in most of these recipes for even more protein.
• Chill before serving. 30 minutes in the fridge helps the flavors blend.

Storage

Store pasta salad in an airtight container in the refrigerator. Most of these recipes keep well for 3 days, while salads with seafood, avocado or smoked salmon are best within 2 days. Do not leave pasta salad containing eggs, seafood or dairy at room temperature for more than 2 hours. These salads are not suited to freezing, because the vegetables and dressing change texture when thawed.

Shopping List

• Pasta aisle: rotini, penne, elbow macaroni, fusilli, farfalle
• Canned and jarred: tuna, white beans, chickpeas, lentils, capers, kalamata olives, black olives, pepperoncini, balsamic glaze, Italian dressing
• Protein: cooked shrimp, eggs, bacon, turkey salami, smoked salmon, sirloin or flank steak, frozen shelled edamame
• Dairy: feta, mozzarella pearls, blue cheese, cottage cheese, Greek yogurt, milk
• Produce: cherry tomatoes, cucumbers, red onion, avocados, corn, carrots, celery, zucchini, red bell pepper, arugula, lemons, limes, parsley, cilantro, dill, mint, chives, basil, garlic
• Pantry: olive oil, red wine vinegar, balsamic vinegar, Dijon, mustard, mayonnaise, honey, ranch seasoning, oregano, paprika, salt, pepper

Frequently Asked Questions

Final Thoughts

With so many flavors to choose from, there is a protein pasta salad here for every taste and every schedule. Pick one for this week’s meal prep, keep a few pantry staples on hand, and you will always have a satisfying, protein-packed lunch or dinner ready to go.