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Healthy 30g Protein Pasta Salad Recipe with Grilled Chicken and Chickpeas for Easy Meal Prep

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A quick, filling, and healthy pasta salad featuring grilled chicken, chickpeas, and whole wheat pasta tossed in a tangy, herby vinaigrette. Perfect for meal prep and packed with 30 grams of protein per serving.

Ingredients

Scale
  • 8 ounces (225 grams) whole wheat pasta
  • 12 ounces (340 grams) grilled chicken breast, sliced
  • 1 can (15 ounces / 425 grams) canned chickpeas, drained and rinsed
  • 1 cup (150 grams) cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/4 cup finely chopped red onion (optional)
  • 1/4 cup chopped fresh parsley
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and freshly ground black pepper, to taste
  • 1 teaspoon honey or maple syrup (optional)

Instructions

  1. Bring a large pot of salted water to a boil. Add 8 ounces (225 grams) of whole wheat pasta and cook according to package instructions, usually 8-10 minutes, until al dente. Stir occasionally to prevent sticking. Drain and rinse under cold water to stop cooking and cool the pasta. Set aside.
  2. If not already cooked, grill or pan-sear 12 ounces (340 grams) of chicken breast seasoned with salt and pepper until internal temperature reaches 165°F (74°C), about 6-7 minutes per side. Let it rest for 5 minutes, then slice thinly.
  3. Open a 15-ounce (425 grams) can of chickpeas, drain, and rinse thoroughly under cold water.
  4. Halve 1 cup (150 grams) of cherry tomatoes, dice 1 medium cucumber, finely chop 1/4 cup red onion, and 1/4 cup fresh parsley. Toss them together in a large mixing bowl.
  5. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 2 tablespoons fresh lemon juice, 1 teaspoon Dijon mustard, 1 minced garlic clove, and 1 teaspoon honey or maple syrup (optional). Season with salt and freshly ground black pepper to taste. Whisk until emulsified and creamy.
  6. Add the cooled pasta, sliced grilled chicken, and rinsed chickpeas to the bowl with veggies. Pour the dressing over and toss gently but thoroughly, ensuring everything is evenly coated.
  7. Taste and adjust seasoning if needed. Let the salad sit for at least 10 minutes before serving to allow flavors to mingle. If prepping ahead, cover and refrigerate up to 3 days.

Notes

For gluten-free options, swap whole wheat pasta with chickpea or lentil pasta. Substitute grilled chicken with roasted turkey breast or firm tofu for a vegetarian twist. Let the salad sit for 10 minutes before serving to allow flavors to meld. Keep dressing separate if prepping ahead to avoid soggy salad. Toss pasta with a teaspoon of olive oil if it sticks after rinsing.

Nutrition

Keywords: protein pasta salad, grilled chicken salad, chickpea salad, healthy meal prep, whole wheat pasta salad, high protein lunch, easy pasta salad

Find it online: https://sweetstirring.com/healthy-30g-protein-pasta-salad-recipe-with-grilled-chicken-and-chickpeas-for-easy-meal-prep/