Summer is finally here and the sun is shining. Too hot to turn on the oven? This creamy high protein pasta salad is for you.
It is fresh, cold, and incredibly satisfying. This recipe delivers a filling meal without any heavy feeling. It is the perfect way to stay cool and energized.
Why You’ll Love This Recipe
This dish is a total winner for your healthy reset. It replaces heavy mayo with creamy Greek yogurt. You get all the texture with much more protein. It is a budget-friendly meal that uses pantry staples.
Busy families will love how quickly this comes together. It stays fresh in the fridge for days. This makes it ideal for your weekly meal prep. Your kids will even enjoy the fun rotini shapes.
Simple Cooking Method
Making this salad is very simple and fast. You just boil the pasta and whisk the dressing. Everything gets tossed together in one big bowl. Even beginners can master this recipe with ease. It is a stress-free way to eat well.
Ingredients You’ll Need
This recipe uses simple produce and pantry staples found at any store.
- 8 oz chickpea rotini pasta
- 1 cup plain non-fat Greek yogurt
- 2 tablespoons Dijon mustard
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon sea salt
- 1/4 teaspoon cracked black pepper
- 10 oz canned chicken breast, drained and flaked
- 1 cup frozen peas, thawed
- 1/2 cup celery, finely diced
- 1/4 cup red onion, minced
Step-by-Step Directions
- Cook the chickpea pasta in boiling salted water for 7 to 9 minutes.
- Drain and rinse with cold water to stop the cooking.
- Whisk yogurt, mustard, lemon juice, and spices in a large bowl.
- Add the cooled pasta to the dressing bowl.
- Mix in the chicken, peas, celery, and red onion.
- Toss gently until every piece is evenly coated.
- Chill in the fridge for 30 minutes before serving.
Best Ways to Enjoy It
Serve this chilled in a bright summer bowl. It pairs perfectly with a side of fresh berries. Pack it into containers for easy weekday lunches. It is also a great side for your next BBQ. Enjoy it outside while the weather is warm.
Storage & Reheating
Keep your leftovers in an airtight container. It stays fresh for up to four days. The flavors actually improve as it sits. Give it a quick stir before you eat it. If it gets dry, add a tiny splash of water. This is a perfect make-ahead meal.
Tips for Best Results
- Don’t skip rinsing the pasta in cold water.
- Use a tangy Dijon mustard for the best flavor.
- Ensure your peas are completely thawed before mixing.
- Dice the red onion very finely for subtle crunch.
- Make this a day early for stress-free hosting.
- Add a squeeze of fresh lemon right before serving.
Ways to Switch It Up
- Add cherry tomatoes for a garden-fresh pop.
- Swap chicken for canned tuna to change proteins.
- Use whole wheat pasta if you prefer that texture.
- Stir in fresh dill for a bright herbal finish.
Common Questions
Can I use regular pasta instead?
Yes, you can use any pasta you like. Chickpea pasta just adds extra fiber and protein. Just be sure to cook it al dente.
Is the Greek yogurt too tangy?
The spices and mustard balance the yogurt perfectly. It tastes creamy and savory, not sour. You will love the light, fresh finish.
I hope this simple salad brings some ease to your busy week. It is the perfect way to stay full and refreshed all summer long. Happy cooking!
— Katie Wood
Ingredients
- 8 oz chickpea rotini pasta
- 1 cup plain non-fat Greek yogurt
- 2 tablespoons Dijon mustard
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon sea salt
- 1/4 teaspoon cracked black pepper
- 10 oz canned chicken breast, drained and flaked
- 1 cup frozen peas, thawed
- 1/2 cup celery , finely diced
- 1/4 cup red onion, minced
Instructions
- Cook the chickpea pasta in a large pot of boiling salted water for 7 to 9 minutes until al dente.
- Drain the pasta and immediately rinse with cold water to stop the cooking process and prevent sticking.
- In a large mixing bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, garlic powder, onion powder, salt, and pepper until the dressing is homogenous.
- Add the cooled pasta to the bowl with the dressing.
- Incorporate the canned chicken, thawed peas, diced celery, and minced red onion.
- Toss the mixture gently with a spatula until all components are evenly coated with the dressing.
- Chill in the refrigerator for at least 30 minutes prior to service to allow the flavors to emulsify.
