This high-protein pasta salad with sun-dried tomatoes is a quick high-protein meal perfect for summer picnics or healthy weeknight dinners. Packed with protein and flavor.

Ingredients

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Instructions

Step 1

Bring a large pot of generously salted water to a rolling boil. The water should taste like the sea – this is your only chance to season the pasta from within. Add the high-protein pasta and cook according to package directions until al dente. High-protein pastas, especially those made from chickpea or lentil flour, can go from tender to mushy quickly, so start checking a minute before the recommended time. You want the pasta to have a slight bite in the center, as it will continue to soften slightly when tossed with the warm dressing. Once cooked, drain the pasta in a colander and rinse briefly with cool water to stop the cooking process and remove excess starch. Shake well to remove excess water, then transfer to a large mixing bowl. Drizzle with a teaspoon of olive oil and toss gently to prevent sticking. Set aside to cool while you prepare the remaining ingredients.

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Step 2

While the pasta cooks, prepare the sun-dried tomatoes and chicken. If your sun-dried tomatoes are packed in oil, drain them well and pat dry with a paper towel to avoid making the salad greasy. Slice them into thin strips – about 1/4 inch wide. The concentrated umami flavor of sun-dried tomatoes will permeate the salad, so take care to slice them evenly for consistent bites. For the chicken, if using leftover grilled chicken, dice it into bite-sized cubes, roughly 1/2 inch. If you need to cook the chicken fresh, season boneless skinless chicken breasts with salt, pepper, and a pinch of oregano, then grill over medium-high heat for 5-6 minutes per side until the internal temperature reaches 165°F (74°C). Let rest for 5 minutes before dicing. This resting period allows the juices to redistribute, ensuring moist, tender chicken throughout the salad.

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Step 3

In a small bowl, whisk together the extra-virgin olive oil, red wine vinegar, minced garlic, dried oregano, and a pinch of salt and pepper. The red wine vinegar provides a bright acidity that cuts through the richness of the oil and the saltiness of the feta. Taste the dressing and adjust seasoning – it should be well-seasoned as it will coat the pasta and greens. Let the dressing sit for at least 5 minutes to allow the garlic flavor to infuse. For a smoother dressing, you can also shake everything in a jar with a tight-fitting lid. Set aside.

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Step 4

Add the sliced sun-dried tomatoes, diced chicken, and chopped spinach to the bowl with the cooled pasta. Pour the dressing over the top and toss everything together using two large spoons or salad tongs. Toss gently but thoroughly, ensuring every piece of pasta and chicken is coated in the dressing. The spinach will begin to wilt slightly from the acidity and oil, which is exactly what you want – it softens the leaves and integrates them into the salad. If the salad seems dry, add an extra drizzle of olive oil or a splash of vinegar. Taste and adjust salt and pepper if needed.

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Step 5

Sprinkle the crumbled feta cheese over the top and toss once more lightly to distribute without breaking the feta into dust. If using toasted pine nuts, scatter them on top just before serving to maintain their crunch. Transfer the salad to a serving platter or individual bowls. For the best flavor, let the salad rest at room temperature for 10-15 minutes before serving – this allows the flavors to meld. Alternatively, you can refrigerate it for up to 2 hours to serve cold. Garnish with a few extra sun-dried tomato strips and a sprinkle of fresh oregano if desired. Enjoy!

For best results

  • Choosing the right high-protein pasta: Not all high-protein pastas are created equal. Chickpea pasta has a slightly nutty flavor and firm texture that holds up well in salads, while lentil pasta is earthier and a bit softer. Red lentil pasta tends to cook faster, so watch it closely. For the best texture, look for pasta made from 100% legume flour without added starches. If you're new to alternative pastas, start with a chickpea-based brand – it's the most neutral in taste and pairs beautifully with sun-dried tomatoes and feta. Always cook it al dente, as it will continue to absorb dressing and soften over time.
  • Sun-dried tomato sourcing and prep: Sun-dried tomatoes come in two main forms: dry-packed (like raisins) and oil-packed. For this salad, oil-packed tomatoes are preferred because they are plumper and more flavorful. However, you must drain and pat them dry to avoid excess oil that can make the salad greasy. If using dry-packed tomatoes, rehydrate them in warm water for 10 minutes, then drain and slice. The concentrated umami of sun-dried tomatoes is the backbone of this dish, so don't skimp on quality – look for tomatoes that are deep red and chewy, not hard or brittle. Store leftover oil-packed tomatoes in the fridge, covered in oil, for up to a month.
  • Make it a meal prep star: This pasta salad is ideal for meal prep because it actually gets better after a few hours in the fridge as the flavors meld. To keep the spinach from becoming too soggy, you can store the spinach separately and add it just before serving. Alternatively, use sturdier greens like kale or arugula that hold up better over time. If prepping for the week, divide the salad into individual containers and add the feta and pine nuts just before eating. The salad will keep in the refrigerator for up to 4 days in an airtight container. Do not freeze – the texture of the pasta and greens will suffer.
  • Boost the protein even further: This recipe already packs a protein punch with high-protein pasta and chicken, but you can easily increase it. Add a scoop of unflavored collagen peptides or protein powder to the dressing (whisk well to dissolve). Or toss in a can of drained and rinsed chickpeas or white beans – they add fiber and protein without changing the flavor profile. For a vegetarian version, replace the chicken with extra-firm tofu, cubed and pan-seared until golden, or use a plant-based chicken alternative. Each serving can easily reach 40g of protein with these additions.
  • Dressing balance and customization: The dressing is simple but impactful. If you prefer a creamier dressing, whisk in 2 tablespoons of Greek yogurt or a tablespoon of tahini. For extra herbaceousness, add a teaspoon of fresh chopped basil or parsley. The acidity of red wine vinegar can be swapped for lemon juice or white balsamic vinegar for a milder tang. Always taste the dressing before adding to the salad – it should be slightly overpowering on its own because it will be mellowed by the pasta and other ingredients. If you make the salad ahead, you may need to refresh the dressing with a splash of vinegar before serving as the pasta absorbs the liquid.

Variations

  • Mediterranean twist: Transform this salad into a Mediterranean feast by adding chopped Kalamata olives, diced cucumber, cherry tomatoes, and a handful of fresh basil. Swap the feta for crumbled goat cheese or cubed halloumi (grilled briefly for a salty crunch). Replace the red wine vinegar with lemon juice and add a teaspoon of za'atar spice blend to the dressing. This variation is bright, tangy, and perfect for summer picnics alongside grilled pita and hummus.
  • Vegan high-protein version: For a plant-based take, omit the chicken and feta. Replace the chicken with marinated and baked tempeh or extra-firm tofu that has been pressed, cubed, and tossed in a little tamari and smoked paprika before roasting at 400°F for 20 minutes. Use a vegan feta alternative or skip the cheese entirely and add a tablespoon of nutritional yeast to the dressing for a cheesy flavor. Increase the protein by adding a cup of cooked edamame or chickpeas. The salad remains hearty and satisfying, with over 25g of protein per serving.
  • Low-carb / keto adaptation: If you're watching carbs, replace the high-protein pasta with zucchini noodles (zoodles) or hearts of palm pasta. Spiralize 2 large zucchinis and sauté them briefly in a hot pan for 1-2 minutes to remove excess moisture, then let cool. Alternatively, use shirataki noodles, rinsed and dry-fried. The rest of the ingredients remain the same, but you may want to double the chicken and add avocado for healthy fats. This version is low in net carbs while still delivering on flavor and protein.
  • Spicy buffalo version: For a kick, toss the diced chicken in 2-3 tablespoons of buffalo hot sauce before adding to the salad. Replace the red wine vinegar with ranch dressing (or a mix of Greek yogurt and ranch seasoning) and add crumbled blue cheese instead of feta. Include sliced celery and carrot ribbons for crunch. This buffalo chicken pasta salad is a crowd-pleaser at parties and game days, and it's still packed with protein.

Nutrition

  • Calories425 kcal
  • Total Fat18g
  • Saturated Fat5g
  • Cholesterol65mg
  • Sodium520mg
  • Total Carbohydrates35g
  • Dietary Fiber8g
  • Sugars6g
  • Protein32g

Common Questions

Can I make this pasta salad ahead of time?
Absolutely! In fact, this salad tastes even better after a few hours in the fridge as the flavors meld together. To keep the spinach from getting too wilted, store it separately and add it just before serving. Alternatively, use a sturdier green like kale or arugula. The salad will keep in an airtight container in the refrigerator for up to 4 days. If it seems dry after chilling, refresh with a splash of olive oil or vinegar. Do not freeze, as the texture of the pasta and greens will become unappetizing.
What is the best high-protein pasta to use?
Chickpea pasta is our top recommendation because it has a neutral flavor and firm texture that holds up well in salads. Lentil pasta is also great but tends to be softer and can break apart if overcooked. Look for brands that use 100% legume flour (no wheat or starches) for the highest protein content. Popular brands include Banza, Tolerant, and Explore Cuisine. Always cook it al dente and rinse with cool water to stop the cooking process. The protein content varies, but most legume pastas provide about 12-15g of protein per 2-ounce serving.
Can I use fresh tomatoes instead of sun-dried?
Yes, but the flavor profile will change significantly. Sun-dried tomatoes have a concentrated, savory, slightly sweet umami that fresh tomatoes lack. If you substitute with fresh, use cherry tomatoes halved or Roma tomatoes diced, and consider roasting them first to intensify their flavor. You may also want to add a tablespoon of tomato paste to the dressing to recapture some of that depth. The salad will be lighter and more refreshing, but it won’t have the same signature sun-dried tomato punch.
Is this salad gluten-free?
Yes, as written this recipe is gluten-free, provided you use high-protein pasta made from chickpeas, lentils, or other legumes. Most legume-based pastas are naturally gluten-free. Always check the label to confirm. The other ingredients – sun-dried tomatoes, chicken, spinach, feta, olive oil, vinegar – are all gluten-free. If you have celiac disease or severe sensitivity, also ensure your feta and any optional add-ins are certified gluten-free.
How can I reduce the fat content?
To lower the fat, reduce the olive oil to 2 tablespoons and replace the rest with water or lemon juice. Use a reduced-fat feta cheese or omit it entirely (add more herbs for flavor). Choose sun-dried tomatoes that are dry-packed rather than oil-packed, and rehydrate them in water. Also, remove the skin from the chicken and use chicken breast only. The salad will still be flavorful and protein-rich, with about 20% fewer calories from fat.
Can I add other vegetables?
Certainly! This salad is very versatile. Try adding diced bell peppers, cucumber, red onion, artichoke hearts, or roasted zucchini. For extra crunch, toss in some toasted nuts or seeds like pine nuts, walnuts, or pumpkin seeds. If you want more greens, add a handful of arugula or watercress. Just be mindful of moisture – if adding watery vegetables like cucumber, pat them dry to avoid diluting the dressing. The amounts are flexible, so feel free to adjust based on what you have on hand.