When it comes to easy prep ahead lunches, it doesn’t get much better than this high-protein pasta salad. It is packed with fresh flavour and ready in under 20 minutes thanks to simple ingredients like protein pasta and canned chickpeas for an easy vegetarian protein boost (over 20g per serving), plus fiber-rich veggies like kale and my quick-roasted corn. It’s a satisfying meal that’s delicious eaten hot or cold and holds up beautifully all week!

A large bowl of pasta salad with rotini, kale, chickpeas, sun-dried tomatoes, corn, fresh basil, and cheese, served with two ornate gold serving utensils. Lemon wedges are on the side.

I’m just gonna go ahead and say it, pasta salad is majorly underrated as one of the quickest, most satisfying, and yes, healthy meals! And if you don’t believe me, you will once you try this flavour-packed high protein pasta salad (it’s either this, or my irresistible Mexican street corn inspired chicken pasta salad on rotation pretty much weekly throughout the spring and summer!). 

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First of all, let’s clear up the myth that pasta is “bad for you”. This is simply not true. That being said, most pasta salads could use a little protein boost to keep you full longer and make them better for your blood sugars. 

And you know I love my PFF combo (protein, fiber, and nourishing fats) so this one is tossed in the most flavourful lemon dijon dressing (those fats actually help you absorb the vitamin K in the kale better) and fiber-rich veggies that actually get better as they sit in the dressing, because I’m sorry, but soggy tomatoes and cucumbers are an immediate no for me.

Key Ingredients to make this the quickest & BEST high-protein pasta salad (that’s perfect for meal prep)

A flat lay of ingredients in bowls for a pasta salad: rotini pasta, chickpeas, fresh basil, chopped kale, corn, feta cheese, avocado oil, salt and pepper, and sundried tomatoes on a light pink background.

Protein Pasta Noodles: welcome to my dietitian hack 101. Protein pasta noodles are the easiest way to add an extra 9g of protein per serving of this salad. I also find that they’re a bit sturdier so they don’t break down throughout the week if you’re prepping this ahead for lunches or as a side for BBQs or potlucks.  

Chickpeas for an instant no-cook protein: sometimes I just want a throw together meal that doesn’t require any cooking (besides boiling the noodles, but that barely counts). Not only do chickpeas provide a quick plant-based protein, they also add fiber, making this salad more filling

Kale & corn for veggies that won’t get soggy: because I’m sorry but mushy tomatoes and cucumbers are an immediate no for me. And even if you’re a kale skeptic, give it a try in this salad! A quick massage of the leaves makes it so much more tender and it will continue to tenderize throughout the week without getting soggy.

Flavour boosters to make it crave-worthy: Ok we’re all about building crave-worthy salads that actually satisfy around here, and the first time I tested this recipe it was good, but not WOW! Adding in the sundried tomatoes and a full cup of feta took it to the next level, so do not skip them. Haha  

Let’s Make Your New Favourite Protein-Packed Pasta Salad

A baking tray lined with parchment paper, scattered with roasted corn kernels seasoned with pepper and spices, ready to be baked or already lightly roasted.
Trust me and take the 3 extra minutes to quick-roast the corn!
A hand holds a glass bowl filled with a golden-brown liquid and visible lemon zest on top, set against a light pink textured background.
Whisk up that dressing!
A white bowl filled with chopped, dark green cooked kale.
Give your kale a little TLC and massage those leaves
A bowl filled with chickpeas, corn, cubed tofu, chopped sun-dried tomatoes, wilted greens, and pasta, arranged in separate sections on a light pink surface.
Add everything into a big bowl or sealable container if you’re meal prepping it
A plate of pasta salad with rotini, kale, corn, chickpeas, tofu, and herbs, garnished with a lemon wedge. A gold fork rests on the plate, and a small bowl with a lemon wedge is in the background.
Toss until well coated and enjoy all week long!
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A large bowl of pasta salad with rotini, kale, chickpeas, sun-dried tomatoes, corn, fresh basil, and cheese, served with two ornate gold serving utensils. Lemon wedges are on the side.

High-Protein Pasta Salad with Chickpeas (Vegetarian)

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  • Author: Lindsay Pleskot, RD
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4–6 servings 1x
  • Category: Lunch, Main Dishes, Meal Prep, Salads
  • Method: Boiling
  • Cuisine: American
  • Diet: Vegetarian
Print Recipe

Description

When it comes to easy prep ahead lunches, it doesn’t get much better than this high-protein pasta salad. It is packed with fresh flavour and ready in under 20 minutes thanks to simple ingredients like protein pasta and canned chickpeas for an easy vegetarian protein boost (over 20g per serving), plus fiber-rich veggies like kale and my quick roasted corn. It’s a satisfying meal that’s delicious eaten cold and holds up beautifully all week!

Ingredients

Scale

Dressing

 

  • ⅓  cup extra virgin olive oil
  • Juice and zest of 1 lemon
  • 1 Tbsp Dijon mustard
  • 2 Tbsp red wine vinegar
  • 2 tsp maple syrup
  • ½  tsp salt

 

Salad

  • 190 grams (about 2 cups) protein rotini pasta
  • 2 cups corn, thawed if frozen
  • 1 Tbsp avocado oil (or other high heat cooking oil)
  • Salt and pepper
  • 4 cups lacinato kale, shredded/thinly sliced
  • 1 19 oz can chickpeas, drained and rinsed
  • 1 cup feta cheese, cut into ¼ inch cubes 
  • ⅓ cup sundried tomatoes in oil, oil drained and roughly chopped
  • 1 bunch basil, roughly chopped
  • Lemon wedges, for serving

Instructions

Instructions

  1. Cook pasta according to package directions. Drain and set aside
  2. Preheat the oven to broil. Line a baking sheet with parchment paper. Add the corn, avocado oil, and a generous sprinkle of salt and pepper. Toss to coat, then add to the oven to cook for 3-5 minutes, tossing halfway through and watching carefully to ensure it doesn’t burn. The corn is done when it’s browned, but still tender. Remove from the oven and set aside. 
  3. To a large bowl or storage container (wherever you’ll be storing or serving the pasta salad) add the dressing ingredients: olive oil, lemon juice, dijon mustard, red wine vinegar, maple syrup and salt. Whisk to combine.
  4. To the same bowl, add the kale and massage the dressing into the leaves to tenderize it. Add the cooked pasta, chickpeas, corn, feta, sundried tomatoes, and basil. Toss to combine. Season with salt and pepper to taste and top with more basil if desired (I like to eat it right away while it’s still a bit warm, alternatively let it cool completely if preferred). Serve with lemon wedges. 

Notes

Notes: 

Storage: Store in an airtight container in the fridge for 5 days. 

Reheating: I love this pasta salad both hot and cold. I sometimes heat it in the microwave for 30-60 seconds, and other times eat it right out of the fridge. 

Kale: Lacinato kale is my preference but can sometimes be hard to find. Curly kale works too!