Pasta salad doesn’t usually come to mind as a high-protein food, but with a few deliberate swaps — chickpea or lentil pasta instead of regular, Greek yogurt or cottage cheese instead of straight mayo, and a real protein source built in rather than an afterthought — it can hold its own against any other meal-prep staple. This collection of 14 recipes takes that approach seriously, with each dish landing well above what a typical pasta salad delivers.

Some of these use lean meats like chicken, turkey, and steak, while others lean on seafood, eggs, tofu, or a combination of legumes to get there without any meat at all. Each recipe includes a full ingredient list, step-by-step instructions, estimated nutrition per serving, and two sections worth reading before you shop — Why It Works, covering the technique choices that actually matter, and Worth Knowing, covering substitutions and how long each one realistically keeps. A shopping list and answers to common questions are near the end.

1. Classic High Protein Chicken Pasta Salad

This is the template the rest of the list builds on. Chickpea-based rotini already carries more protein than regular pasta before anything else goes in, then diced grilled chicken and shelled edamame push the total even higher, all tossed in a light Italian dressing that doesn’t drown out the protein-forward ingredients.

It’s a good starting point if you’re new to building meals around a protein target, since nothing here requires special cooking technique beyond grilling a chicken breast.

420Calories

34gProtein

38gCarbs

14gFat

Why It Works

• Chickpea pasta contains meaningfully more protein per serving than wheat pasta, so it’s doing real work here rather than just being a gluten-free swap.
• Edamame adds plant protein without needing extra prep beyond shelling it, and its slightly firm texture holds up well in a cold salad.
• Dicing the chicken to roughly the same size as the edamame keeps the protein distributed evenly through the salad instead of concentrated in a few large chunks.

Worth Knowing

• Chickpea pasta cooks faster than wheat pasta and can turn gummy if left even a minute too long, so checking it early is worth doing the first time you make this.
• Rotisserie chicken works fine here if you want to skip grilling, though grilling adds a bit more flavor for not much extra effort.
• This salad keeps for about three days, with the chickpea pasta holding its texture reasonably well compared to some gluten-free alternatives.

Ingredients

• 12 oz chickpea rotini
• 2 cups diced grilled chicken breast
• 1 cup shelled edamame
• 1 cup cherry tomatoes, halved
• 1/3 cup Italian dressing
• Salt and black pepper to taste

Instructions

1. Cook the chickpea rotini in salted boiling water, checking a minute or two before the package time since it cooks fast, then drain and rinse under cold water.
2. In a large bowl, combine the cooled pasta, diced chicken, edamame, and cherry tomatoes.
3. Pour the Italian dressing over the salad and toss to coat.
4. Season with salt and pepper.
5. Chill for at least 20 minutes before serving.
6. Toss again before serving, since the dressing can settle at the bottom.

2. Greek Yogurt Ranch Chicken Pasta Salad

Swapping mayo for Greek yogurt in the dressing is one of the simplest ways to boost protein in a pasta salad without changing the flavor much, and this version proves it. Diced chicken and rotini get coated in a creamy, herby yogurt-ranch dressing that tastes close enough to the original that most people won’t notice the swap.

This is a good one to introduce to anyone skeptical of Greek yogurt in savory dishes, since the ranch seasoning does most of the flavor work.

400Calories

33gProtein

32gCarbs

14gFat

Why It Works

• Using full-fat plain Greek yogurt rather than a low-fat version gives a creamier texture that more closely mimics mayo, since thinner yogurts can taste watery in comparison.
• Stirring ranch seasoning mix directly into the yogurt, rather than using bottled ranch dressing, keeps the protein content higher since bottled dressings are mostly oil and water.
• A splash of milk thins the dressing just enough to coat the pasta evenly without needing extra mayo or oil to loosen it.

Worth Knowing

• Greek yogurt dressing doesn’t hold up quite as long as a mayo-based one — it’s best within two to three days, since yogurt can start to separate slightly over time.
• This swap roughly doubles the protein contributed by the dressing itself compared to a standard mayo version, which adds up across a full recipe.
• Fresh dill and chives, if you have them, are a nice addition here on top of the dried ranch seasoning.

Ingredients

• 12 oz rotini pasta
• 2 cups diced cooked chicken
• 1 cup plain Greek yogurt
• 2 tbsp ranch seasoning mix
• 2 tbsp milk
• 2 celery stalks, diced
• Fresh chives, chopped

Instructions

1. Cook the rotini in salted boiling water until al dente, then drain and let cool.
2. Whisk together the Greek yogurt, ranch seasoning, and milk in a large bowl.
3. Add the cooled pasta, diced chicken, and celery, tossing to coat.
4. Chill for at least 20 minutes.
5. Top with fresh chives just before serving.
6. Taste and adjust seasoning, since ranch mixes vary in saltiness between brands.

3. Cottage Cheese Pesto Pasta Salad

Blending cottage cheese into pesto is a trick that’s picked up real momentum for a reason — it adds a serious amount of protein while keeping the sauce creamy, and once it’s blended smooth, most people can’t tell cottage cheese is even in there. Fusilli, cherry tomatoes, and pine nuts round out the dish.

This is one of the higher-protein recipes on the list relative to its calorie count, since cottage cheese is unusually protein-dense for how mild it tastes.

410Calories

28gProtein

40gCarbs

16gFat

Why It Works

• Blending the cottage cheese until completely smooth, rather than leaving any curds, is essential here — unblended cottage cheese in a pasta salad reads as a mistake rather than a creamy sauce.
• Combining the blended cottage cheese with pesto rather than using it alone keeps the basil flavor front and center, with the cottage cheese working invisibly in the background.
• A blender or food processor gets a much smoother result than trying to whisk cottage cheese smooth by hand, which tends to leave small lumps.

Worth Knowing

• Full-fat cottage cheese blends smoother than low-fat versions, which can sometimes taste slightly grainy even after blending.
• This sauce is thinner than plain pesto, so tossing the pasta with it while still warm helps it cling rather than pooling at the bottom.
• This salad is best within two days, since the cottage cheese base doesn’t hold up quite as long as an oil-based pesto.

Ingredients

• 12 oz fusilli pasta
• 1 cup cottage cheese
• 1/2 cup basil pesto
• 1 cup cherry tomatoes, halved
• 1/4 cup pine nuts, toasted

Instructions

1. Cook the fusilli in salted boiling water until al dente, then drain.
2. Blend the cottage cheese in a food processor or blender until completely smooth.
3. Combine the blended cottage cheese with the pesto, stirring until well mixed.
4. While the pasta is still warm, toss it with the cottage cheese pesto sauce.
5. Fold in the cherry tomatoes.
6. Chill briefly, and top with toasted pine nuts before serving.

4. Tuna and White Bean High Protein Pasta Salad

Canned tuna and white cannellini beans stack two lean protein sources on top of each other here, tossed with small pasta shells and red onion in a bright, lemony olive oil dressing. It’s a genuinely filling salad despite being fairly light on calories.

This one leans Mediterranean in flavor, and it’s simple enough to throw together from mostly pantry staples without much of a grocery run.

380Calories

30gProtein

42gCarbs

11gFat

Why It Works

• Draining the tuna thoroughly, and even pressing it gently with a paper towel, keeps the salad from turning watery once combined with the beans and dressing.
• Rinsing the canned white beans removes excess sodium and the slightly starchy canning liquid, which otherwise can make the dressing taste muddled.
• Using fresh lemon juice rather than bottled makes a real difference in a dressing this simple, since there’s little else to carry the flavor.

Worth Knowing

• This is one of the leanest recipes on this list, combining two protein sources without much added fat, which makes it a good option if you’re watching calories alongside protein.
• Tuna packed in olive oil rather than water adds richness if you want a slightly less lean version.
• This salad keeps for three to four days, holding up better than some of the fresher, more delicate recipes on this list.

Ingredients

• 12 oz small pasta shells
• 2 (5 oz) cans tuna, drained
• 1 (15 oz) can cannellini beans, drained and rinsed
• 1/4 red onion, diced
• 1/4 cup olive oil
• 2 tbsp lemon juice
• Salt and black pepper to taste

Instructions

1. Cook the pasta shells in salted boiling water until al dente, then drain and rinse under cold water.
2. Whisk together the olive oil and lemon juice.
3. In a large bowl, combine the cooled pasta, drained tuna, white beans, and red onion.
4. Pour the dressing over the salad and toss gently.
5. Season with salt and pepper.
6. Chill for at least 20 minutes before serving.

5. Turkey and Black Bean Pasta Salad

Lean diced turkey breast and black beans combine here for a Tex-Mex-leaning salad, tossed with rotini and corn in a zesty lime dressing. It’s colorful, filling, and manages to feel like a full meal rather than a side dish.

This is one of the better options on this list for meal prep, since both turkey and black beans hold their texture well over several days in the fridge.

390Calories

29gProtein

44gCarbs

10gFat

Why It Works

• Charring the corn in a dry skillet before adding it, rather than using it straight from the can, adds a smoky depth that plays well against the bright lime dressing.
• Rinsing the black beans thoroughly removes excess sodium and starchy liquid that would otherwise muddy the dressing.
• Cooking the turkey breast plain and dicing it, rather than using deli turkey, keeps the sodium content more reasonable across the whole dish.

Worth Knowing

• Ground turkey, cooked and crumbled, can substitute for diced turkey breast if that’s what you have on hand, though the texture will be a bit different.
• This is one of the higher-fiber recipes on this list thanks to the black beans, which also helps it stay satisfying despite being relatively low in fat.
• This salad holds up well for meal prep, keeping its texture and flavor for up to four days in the fridge.

Ingredients

• 12 oz rotini pasta
• 2 cups diced cooked turkey breast
• 1 (15 oz) can black beans, drained and rinsed
• 1 cup corn kernels
• 3 tbsp olive oil
• 2 tbsp lime juice
• 1/2 tsp chili powder

Instructions

1. Cook the rotini in salted boiling water until al dente, then drain and let cool.
2. Char the corn in a dry skillet over medium-high heat for 3 to 4 minutes, then let cool.
3. Whisk together the olive oil, lime juice, and chili powder.
4. In a large bowl, combine the pasta, turkey, black beans, and charred corn.
5. Pour the dressing over the salad and toss to combine.
6. Chill for at least 20 minutes before serving.

6. Egg and Chickpea Pasta Salad

Hard-boiled eggs and chickpeas stack two accessible protein sources here, tossed with chickpea pasta and fresh dill in a light mustard vinaigrette. It’s a good vegetarian option that doesn’t rely on dairy or meat to hit a real protein number.

This is one of the more budget-friendly recipes on this list, built almost entirely from pantry staples and eggs.

400Calories

26gProtein

42gCarbs

14gFat

Why It Works

• Chopping the hard-boiled eggs into small, even pieces rather than large chunks distributes them more evenly throughout the salad instead of concentrating the protein in a few bites.
• Using chickpea pasta alongside actual chickpeas roughly doubles the plant protein contribution compared to using regular pasta with chickpeas alone.
• A mustard-based vinaigrette rather than a mayo dressing keeps this salad lighter and avoids competing with the egg’s own richness.

Worth Knowing

• Hard-boiled eggs can be made up to three days ahead and stored unpeeled in the fridge, making this salad faster to assemble on the day you plan to serve it.
• This is naturally vegetarian and easy to keep dairy-free, making it a flexible option for a mixed group.
• This salad is best within two to three days, since hard-boiled egg can take on a slightly sulfurous smell if it sits too long.

Ingredients

• 12 oz chickpea pasta shells
• 4 hard-boiled eggs, chopped
• 1 (15 oz) can chickpeas, drained and rinsed
• 3 tbsp olive oil
• 1 tbsp Dijon mustard
• 1 tbsp red wine vinegar
• Fresh dill, chopped

Instructions

1. Cook the chickpea pasta shells in salted boiling water, checking early since it cooks fast, then drain and rinse under cold water.
2. Whisk together the olive oil, Dijon mustard, and red wine vinegar.
3. In a large bowl, combine the cooled pasta, chopped eggs, and chickpeas.
4. Pour the dressing over the salad and toss gently.
5. Chill for at least 20 minutes.
6. Top with fresh dill just before serving.

7. Lentil Pasta Salad with Grilled Chicken

Lentil-based pasta brings its own protein and fiber to the table before the grilled chicken even enters the picture, tossed with roasted red peppers and spinach in a balsamic dressing. The combination makes this one of the most filling recipes on this list relative to its size.

Lentil pasta has a slightly earthier flavor and denser bite than wheat or chickpea pasta, which some people love and others find takes a bit of getting used to.

440Calories

36gProtein

44gCarbs

13gFat

Why It Works

• Lentil pasta needs closer attention while cooking than wheat pasta, since it can go from firm to mushy in a narrower window, so checking it a minute or two early is worth doing.
• Rinsing the cooked lentil pasta under cold water helps firm it back up slightly and washes away the extra starch this pasta type tends to release.
• Slicing the grilled chicken rather than dicing it gives larger, more satisfying pieces that stand up better against the denser lentil pasta.

Worth Knowing

• This is one of the highest-protein recipes on this list, combining lentil pasta’s own protein content with a full portion of grilled chicken on top.
• Lentil pasta’s texture holds up reasonably well for leftovers, though it continues to soften slightly more than wheat pasta the longer it sits.
• Jarred roasted red peppers save time here and work just as well as roasting your own for this particular recipe.

Ingredients

• 12 oz lentil rotini
• 2 chicken breasts, grilled and sliced
• 1 cup roasted red peppers, sliced
• 2 cups baby spinach
• 3 tbsp olive oil
• 2 tbsp balsamic vinegar

Instructions

1. Cook the lentil rotini in salted boiling water, checking a minute or two early, then drain and rinse under cold water.
2. Season and grill the chicken breasts until cooked through, then let rest and slice.
3. Whisk together the olive oil and balsamic vinegar.
4. In a large bowl, combine the pasta and roasted red peppers, then add the dressing and toss.
5. Top with the sliced chicken.
6. Fold in the baby spinach just before serving.

8. Shrimp and Edamame Protein Pasta Salad

Chilled shrimp and edamame combine here for two lean protein sources in one bowl, tossed with rotini and shredded carrots in a light sesame dressing. It eats lighter than the meat-and-cheese-based salads on this list while still hitting a real protein number.

The sesame dressing gives this an Asian-inspired lean that sets it apart from the more Mediterranean or Tex-Mex flavors elsewhere on this list.

370Calories

28gProtein

38gCarbs

12gFat

Why It Works

• Poaching the shrimp gently rather than boiling hard keeps them tender, since shrimp toughen quickly once overcooked even slightly.
• Cooling the shrimp in an ice bath immediately after cooking stops the cooking process right away rather than letting residual heat continue to firm them up.
• Using both toasted sesame oil and a neutral oil in the dressing balances sesame’s intense flavor, which can overwhelm the dish if used alone.

Worth Knowing

• Pre-cooked frozen shrimp works well here and saves a step, as long as it’s thawed and patted dry before combining with the other ingredients.
• This salad is best within two days, since shrimp doesn’t hold its texture quite as long as some of the other proteins on this list.
• This recipe is naturally dairy-free, making it easy to adapt for a mixed group with different dietary needs.

Ingredients

• 12 oz rotini pasta
• 1 lb shrimp, peeled and deveined
• 1 cup shelled edamame
• 1 cup shredded carrots
• 2 tbsp toasted sesame oil
• 2 tbsp soy sauce
• 1 tbsp rice vinegar

Instructions

1. Cook the rotini in salted boiling water until al dente, then drain and let cool.
2. Poach the shrimp in simmering water for 2 to 3 minutes, until just opaque, then cool in an ice bath.
3. Whisk together the sesame oil, soy sauce, and rice vinegar.
4. In a large bowl, combine the pasta, shrimp, edamame, and shredded carrots.
5. Pour the dressing over the salad and toss well.
6. Chill for at least 20 minutes before serving.

9. Steak and Feta High Protein Pasta Salad

Sliced grilled steak brings serious protein density to this salad, paired with crumbled feta and cherry tomatoes in a red wine vinaigrette. It’s the heartiest, most dinner-like recipe on this list, closer to a main course than a side dish.

This one’s worth making when you want a pasta salad that genuinely feels like a complete meal rather than something to round out a bigger spread.

480Calories

35gProtein

34gCarbs

22gFat

Why It Works

• Grilling the steak to medium-rare or medium, rather than well done, keeps it tender enough to enjoy cold, since steak toughens more than other proteins once it’s chilled.
• Slicing the steak thinly against the grain matters even more in a cold salad than a hot dish, since cold meat is naturally a bit firmer to bite through.
• Letting the steak rest for a full 10 minutes before slicing keeps the juices in rather than losing them to the cutting board, which also keeps the finished salad from getting watery.

Worth Knowing

• Flank steak or sirloin both work well here and are more budget-friendly than a premium cut, since the dish doesn’t need a fancy steak to taste good.
• This is one of the richer, more indulgent recipes on this list, so it works well as a standalone meal rather than needing much alongside it.
• This salad is best within two days, since the steak’s texture firms up noticeably the longer it sits in the fridge.

Ingredients

• 12 oz penne pasta
• 1 lb flank steak or sirloin
• 1 tbsp olive oil, plus more for cooking
• 3/4 cup crumbled feta
• 1 cup cherry tomatoes, halved
• 2 tbsp red wine vinegar

Instructions

1. Cook the penne in salted boiling water until al dente, then drain and let cool.
2. Season the steak and grill or pan-sear to medium-rare or medium, then let rest for 10 minutes before slicing thinly against the grain.
3. Whisk together the olive oil and red wine vinegar.
4. In a large bowl, combine the pasta, sliced steak, feta, and cherry tomatoes.
5. Pour the dressing over the salad and toss gently.
6. Chill briefly, or serve slightly warm if preferred.

10. Salmon and Asparagus Protein Pasta Salad

Flaked grilled salmon brings omega-3s along with its protein, paired here with blanched asparagus and fusilli in a bright lemon-dill dressing. It’s one of the more elegant-feeling recipes on this list, closer to something you’d serve at a spring lunch than a casual potluck.

This dish’s flavor profile is lighter and fresher than the richer, heavier recipes on this list, making it a good contrast if you’re serving several salads together.

420Calories

27gProtein

36gCarbs

18gFat

Why It Works

• Grilling or baking the salmon skin-on and flaking it afterward, rather than cooking it skinless, helps keep the fish moist through the cooking process.
• Blanching the asparagus briefly and shocking it in ice water keeps it bright green and crisp-tender, rather than dull and overcooked.
• Fresh dill, added close to serving time, keeps its flavor bright rather than fading in the acidic lemon dressing.

Worth Knowing

• Letting the salmon cool completely before flaking it and mixing it into the salad prevents it from breaking apart into overly small pieces.
• This salad is best within two days, since both the salmon and asparagus have a more delicate texture than heartier proteins like chicken or steak.
• Canned or pouched salmon works as a faster substitute if you don’t want to cook salmon specifically for this recipe, though the flavor is milder.

Ingredients

• 12 oz fusilli pasta
• 1 lb salmon fillet
• 1 bunch asparagus, trimmed and cut into pieces
• 3 tbsp olive oil
• 2 tbsp lemon juice
• Fresh dill, chopped

Instructions

1. Cook the fusilli in salted boiling water until al dente, then drain and let cool.
2. Season the salmon and grill or bake until just cooked through, then let cool and flake into large pieces.
3. Blanch the asparagus in boiling water for 2 minutes, then shock in ice water and drain.
4. Whisk together the olive oil and lemon juice.
5. In a large bowl, combine the pasta, flaked salmon, and asparagus, then add the dressing and toss gently.
6. Top with fresh dill just before serving.

11. Turkey Bacon Ranch Protein Pasta Salad

This one keeps the familiar bacon-ranch flavor combination but builds it around lean diced turkey and turkey bacon instead of the usual heavier proteins, dressed in a Greek yogurt ranch that keeps the protein count climbing without piling on extra fat.

It tastes close enough to a classic bacon ranch pasta salad that most people won’t clock the swaps, which makes it an easy one to serve without any explanation needed.

410Calories

32gProtein

34gCarbs

17gFat

Why It Works

• Turkey bacon renders less fat than pork bacon, so cooking it a bit longer over medium heat helps it crisp up properly rather than staying limp.
• Using the same Greek yogurt ranch dressing trick as elsewhere on this list keeps this version’s protein count meaningfully higher than a standard bottled ranch would.
• Cutting the cheddar into small cubes rather than using shredded cheese gives a firmer bite that holds up better than shredded cheese, which tends to melt slightly into the dressing.

Worth Knowing

• Turkey bacon has a different texture than pork bacon, generally a bit chewier rather than shatteringly crisp, which is worth knowing going in if you’re used to the pork version.
• This salad keeps for about three days, with the turkey bacon holding up better than pork bacon tends to in a creamy dressing.
• This is one of the more kid-friendly recipes on this list thanks to its familiar bacon-ranch flavor profile.

Ingredients

• 12 oz rotini pasta
• 2 cups diced cooked turkey breast
• 6 slices turkey bacon, cooked and crumbled
• 1 cup cubed cheddar
• 3/4 cup Greek yogurt ranch dressing (see recipe 2)

Instructions

1. Cook the rotini in salted boiling water until al dente, then drain and let cool.
2. Cook the turkey bacon over medium heat until crisp, then let cool and crumble.
3. In a large bowl, combine the pasta, diced turkey, cheddar, and half the turkey bacon.
4. Pour in the Greek yogurt ranch dressing and toss to coat.
5. Chill for at least 20 minutes.
6. Top with the remaining turkey bacon just before serving.

12. Vegan High Protein Pasta Salad

Pan-seared tofu and black beans combine here for a fully plant-based protein source, tossed with chickpea pasta and diced bell pepper in a tahini-lemon dressing. It proves a vegan pasta salad can hit a real protein number without relying on dairy or eggs at all.

This is worth trying even if you’re not vegan — the tahini dressing has a nutty depth that’s genuinely good on its own merits, not just as a substitute for something else.

410Calories

26gProtein

44gCarbs

16gFat

Why It Works

• Pressing the tofu for at least 15 minutes before cooking removes excess moisture, which is essential for getting a good sear rather than steamed, soft tofu.
• Searing the tofu in a hot, well-oiled pan without moving it too soon gives it a crisp exterior that holds up better in a cold salad than unseared tofu.
• Using both chickpea pasta and black beans stacks two plant protein sources, similar to how the egg and chickpea recipe layers two sources earlier on this list.

Worth Knowing

• Extra-firm or super-firm tofu works best here — softer varieties tend to fall apart during searing and don’t hold their shape as well in the finished salad.
• Tahini can seize up and turn clumpy when first combined with lemon juice; whisking in the liquid gradually, rather than all at once, keeps the dressing smooth.
• This salad keeps for about three days, with the tofu holding its texture reasonably well compared to some other plant proteins.

Ingredients

• 12 oz chickpea pasta
• 14 oz extra-firm tofu, pressed and cubed
• 1 (15 oz) can black beans, drained and rinsed
• 1 red bell pepper, diced
• 2 tbsp olive oil, for searing
• 3 tbsp tahini
• 2 tbsp lemon juice
• 2 tbsp water

Instructions

1. Cook the chickpea pasta in salted boiling water, checking early since it cooks fast, then drain and rinse under cold water.
2. Sear the pressed, cubed tofu in olive oil over medium-high heat until golden on most sides, then let cool.
3. Whisk together the tahini and lemon juice, adding the water gradually until smooth.
4. In a large bowl, combine the pasta, tofu, black beans, and bell pepper.
5. Pour the tahini dressing over the salad and toss to coat.
6. Chill for at least 20 minutes before serving.

13. BBQ Chicken Protein Pasta Salad

Shredded BBQ chicken and black beans combine here for a smoky, tangy salad that leans into flavor as much as it does protein content. Rotini gets lightly coated in a barbecue-spiked dressing that ties the whole thing together.

This is one of the more crowd-pleasing recipes on this list, since barbecue chicken flavors are about as universally liked as it gets.

420Calories

31gProtein

40gCarbs

13gFat

Why It Works

• Tossing the shredded chicken in barbecue sauce before combining it with the pasta, rather than pouring sauce over everything at once, ensures the smoky-sweet flavor runs through the entire filling.
• Using a thick, tomato-based barbecue sauce rather than a thin, vinegar-based one holds up better in a cold salad and doesn’t make the dish watery.
• Rinsing the black beans thoroughly removes excess sodium, which matters more here since barbecue sauce already brings a fair amount of salt and sugar.

Worth Knowing

• Rotisserie chicken shreds easily and works well here, saving the step of cooking chicken specifically for this recipe.
• This is one of the higher-fiber recipes on this list thanks to the black beans, helping it stay filling despite a moderate calorie count.
• This salad keeps for about three days, with the flavor deepening slightly as it sits.

Ingredients

• 12 oz rotini pasta
• 2 cups shredded cooked chicken
• 1/3 cup barbecue sauce
• 1 (15 oz) can black beans, drained and rinsed
• 1/4 cup light mayonnaise or Greek yogurt

Instructions

1. Cook the rotini in salted boiling water until al dente, then drain and let cool.
2. Toss the shredded chicken with the barbecue sauce until evenly coated.
3. In a large bowl, combine the pasta, BBQ chicken, and black beans.
4. Stir in the mayonnaise or Greek yogurt to lightly bind everything together.
5. Chill for at least 20 minutes before serving.
6. Taste and add a touch more barbecue sauce if you want a stronger flavor.

14. Buffalo Chicken Greek Yogurt Pasta Salad

Closing out the list, this one combines shredded buffalo chicken with a Greek yogurt-based buffalo dressing instead of the usual mayo-and-ranch combination, tossed with chickpea pasta and celery for a spicy, protein-forward finish.

This is one of the more indulgent-tasting recipes on this list despite its lighter dressing base, since buffalo sauce and chicken carry so much flavor on their own.

400Calories

33gProtein

34gCarbs

14gFat

Why It Works

• Whisking buffalo sauce directly into Greek yogurt, rather than using a mayo base, keeps the protein content up while still getting that familiar creamy, tangy dressing texture.
• Tossing the shredded chicken in a portion of the buffalo sauce before combining it with the rest of the salad concentrates the heat where it’s expected rather than diluting it throughout.
• Adding the celery close to serving time keeps its crunch intact, since it can soften if left sitting in the yogurt dressing too long.

Worth Knowing

• This is one of the spicier recipes on this list, so cutting the buffalo sauce with a bit of extra plain yogurt is an easy way to tone down the heat for a crowd with mixed spice tolerance.
• Chickpea pasta’s mild flavor doesn’t compete with the bold buffalo seasoning, which is part of why it works well here.
• This salad is best within two to three days, since the yogurt-based dressing doesn’t hold up quite as long as a mayo-based one.

Ingredients

• 12 oz chickpea pasta
• 2 cups shredded cooked chicken
• 1/3 cup buffalo sauce, divided
• 3/4 cup plain Greek yogurt
• 2 celery stalks, sliced

Instructions

1. Cook the chickpea pasta in salted boiling water, checking early since it cooks fast, then drain and rinse under cold water.
2. Toss the shredded chicken with half the buffalo sauce until coated.
3. Whisk together the Greek yogurt and remaining buffalo sauce.
4. In a large bowl, combine the pasta and buffalo chicken, then add the yogurt dressing and toss.
5. Chill for at least 20 minutes.
6. Fold in the sliced celery just before serving.