High Protein Greek Pasta Salad (Printable Version)
Vibrant Mediterranean bowl with chicken, feta, and fresh vegetables in a tangy yogurt dressing.
# What You Need:
→ Pasta
01 - 7 oz whole wheat penne or rotini
→ Protein
02 - 10.5 oz cooked chicken breast, diced
03 - 7 oz reduced-fat feta cheese, cubed
04 - 7 oz Greek yogurt, plain, nonfat
→ Vegetables
05 - 1 large cucumber, diced
06 - 7 oz cherry tomatoes, halved
07 - 1 small red onion, thinly sliced
08 - 1 red bell pepper, diced
09 - 2.8 oz 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 - Fresh dill or parsley, chopped (optional)
# Directions:
01 - Prepare pasta according to package directions until al dente. Drain thoroughly, rinse under cold water to stop cooking process, and set aside to cool completely.
02 - In a large mixing bowl, add cooled pasta, diced chicken breast, cubed feta cheese, cucumber, cherry tomatoes, red onion, bell pepper, and Kalamata olives. Toss ingredients gently to distribute evenly.
03 - Whisk together Greek yogurt, olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper in a small bowl until fully incorporated and smooth.
04 - Pour dressing over pasta salad mixture and fold gently to coat all ingredients without breaking pasta or cheese cubes.
05 - Sprinkle chopped fresh dill or parsley over top if desired. Serve immediately or refrigerate in airtight container for up to 48 hours to allow flavors to develop.
# Expert Advice:
01 -
- Protein from three sources keeps you satisfied for hours without that heavy postmeal feeling
- The dressing gets better overnight, making it the ultimate meal prep secret weapon
02 -
- Rinsing your pasta with cold water is not optional, it stops cooking and removes excess starch that would make the salad gummy
- The salad needs at least 30 minutes in the refrigerator for flavors to really meld together beautifully
03 -
- Cut all your vegetables slightly larger than you think you should, they stay crunchier longer and feel more satisfying to eat
- Let the dressed salad sit for at least 15 minutes before serving, this brief rest period is what transforms good into great