Best High Protein Mediterranean Pasta Salad

I used to think pasta salad was just a side dish—you know, that thing you grab a spoonful of at summer barbecues because it’s there. But then I started adding protein to mine, and suddenly it became the main event. Now my family actually requests it for dinner.

The secret is loading it up with enough good stuff that it keeps you full. I’m talking chicken, edamame, feta, and protein pasta all in one bowl. Add in Mediterranean flavors like artichokes, sun-dried tomatoes, and kalamata olives, and you’ve got something that tastes like it came from a fancy deli. But really, it’s just chopping and mixing—nothing complicated.

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What Kind of Pasta Should I Use?

While the recipe calls for macaroni, you can really use any short pasta shape you have on hand for this Mediterranean pasta salad. Rotini, penne, or fusilli all work great because their shapes help catch and hold onto the dressing and all those tasty mix-ins. If you’re looking to boost the protein even more, consider using chickpea pasta or lentil pasta instead of regular wheat pasta – they’ll add extra protein while still giving you that satisfying pasta texture. Just be sure to cook your pasta al dente and rinse it with cold water after draining to stop the cooking process and keep it from getting mushy in your salad.

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Options for Substitutions

This pasta salad is pretty forgiving when it comes to swaps, so feel free to work with what you have:

• Macaroni: Any short pasta works great here – try rotini, penne, or fusilli. They all hold the dressing well and mix nicely with the other ingredients.
• Chicken breast: For a different protein, swap in grilled shrimp, canned tuna, or chickpeas for a vegetarian option. If using chickpeas, add about 1 ½ cups to keep the protein content similar.
• Edamame: White beans or chickpeas make a good substitute if you can’t find edamame. They’ll give you that same protein boost and creamy texture.
• Feta: Not a feta fan? Try crumbled goat cheese or cubed mozzarella instead. For a dairy-free version, just leave it out and add extra olives for that salty kick.
• Arugula: Spinach or mixed greens work just as well. If you’re using spinach, you might want to add a bit more since it wilts down more than arugula.
• Red wine vinegar: White wine vinegar or lemon juice can step in here. Start with 2 tablespoons of lemon juice and adjust to taste since it’s a bit more tart.

Watch Out for These Mistakes While Cooking

The biggest mistake with pasta salad is not seasoning your pasta water with enough salt – it should taste like the sea, as this is your only chance to season the pasta from the inside out.

Another common error is adding the dressing to hot pasta, which causes the arugula to wilt and the feta to melt into a greasy mess, so always let your pasta cool to room temperature first or rinse it under cold water to stop the cooking process.

Overcooking your chicken breast will leave it dry and rubbery, so use an instant-read thermometer and remove it from heat when it reaches 155°F, then let it rest for 5 minutes before slicing.

Finally, don’t skip draining your sun-dried tomatoes and artichoke hearts well – excess oil or brine will water down your dressing and make the salad taste unbalanced.

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What to Serve With Mediterranean Pasta Salad?

This pasta salad is pretty filling on its own since it’s packed with protein from the chicken, edamame, and feta, so you don’t need much on the side. A warm pita bread or some crusty baguette slices are perfect for scooping up any extra dressing at the bottom of the bowl. If you’re serving this at a cookout or potluck, it pairs really well with grilled meats like lamb kebabs or lemon herb chicken thighs. For a lighter option, you could add a simple cucumber and tomato salad on the side, or just enjoy it as is since it’s already loaded with veggies and makes for a complete meal.

Storage Instructions

Store: This pasta salad actually gets better after sitting in the fridge for a few hours as the flavors meld together. Keep it in an airtight container in the refrigerator for up to 4 days. The arugula might wilt a bit over time, so if you’re meal prepping, consider keeping it separate and adding it fresh when you’re ready to eat.

Make Ahead: This is a great make-ahead lunch option for the week. You can prep everything the night before or even cook the pasta and chicken a day or two in advance. Just toss everything together with the dressing when you’re ready to serve, and you’ll have a fresh-tasting meal in minutes.

Serve: This salad is best enjoyed cold or at room temperature. If it seems a bit dry after sitting in the fridge, just drizzle a little extra olive oil or a splash of red wine vinegar over it and give it a good toss before serving.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1700-1950
• Protein: 80-95 g
• Fat: 85-100 g
• Carbohydrates: 170-190 g

Ingredients

For the pasta salad:

• 16 oz macaroni (I always use Barilla Protein+ for extra nutrition)
• 1.5 cups artichoke hearts (quartered into small bite-sized pieces)
• 1/2 cup sun-dried tomatoes
• 1/4 cup kalamata olives (thinly sliced into rings)
• 1 cup corn
• 3/4 cup edamame
• 1.25 cups feta
• 1 lb chicken breast (cooked and cut into 1/2-inch cubes)
• 2 cups cherry tomatoes (halved lengthwise for easier eating)
• 4 cups arugula
• 1 green onion
• salt
• pepper

For the dressing:

• 1 tsp mustard (I prefer Grey Poupon dijon for a sharper kick)
• 1 garlic clove
• 3 tbsp red wine vinegar
• 1/2 tsp ground oregano
• 4 tbsp olive oil
• 1/4 tsp crushed red pepper flakes

Step 1: Prepare the Mise en Place and Protein Base

• 1 lb chicken breast
• 1.5 cups artichoke hearts
• 1/4 cup kalamata olives
• 1 cup corn
• 3/4 cup edamame
• 2 cups cherry tomatoes
• 1 green onion
• 1 garlic clove

While you’ll cook the pasta next, start by preparing all your vegetables and protein components so they’re ready to combine.

Thaw the corn and edamame by running them under cool water for a minute or two, then set aside to drain.

If your chicken breast isn’t already cooked, poach or grill it until fully cooked through (an internal temperature of 165°F), then let it cool slightly before cutting into 1/2-inch cubes.

Quarter the artichoke hearts into bite-sized pieces, halve the cherry tomatoes lengthwise, slice the kalamata olives into thin rings, thinly slice the green onion, and mince the garlic clove.

This prep work ensures everything comes together smoothly once the hot pasta is ready.

Step 2: Cook the Pasta and Make the Dressing

• 16 oz macaroni
• 1 tsp mustard
• 1 garlic clove
• 3 tbsp red wine vinegar
• 1/2 tsp ground oregano
• 1/4 tsp crushed red pepper flakes
• salt
• pepper

Bring a large pot of salted water to a boil and cook the pasta according to package directions until al dente—I always use Barilla Protein+ for extra nutrition and it cooks beautifully.

While the pasta cooks, prepare the dressing by combining the mustard, minced garlic, red wine vinegar, ground oregano, crushed red pepper flakes, salt, and pepper in a jar with a tight-fitting lid.

Shake vigorously until the dressing is well combined and emulsified.

This allows the flavors to meld while the pasta finishes cooking, and shaking the jar ensures the vinegar and oil blend smoothly.

Step 3: Combine Pasta with Vegetables and Protein

• cooked pasta from Step 2
• 1 lb cooked and cubed chicken breast from Step 1
• 1 cup corn from Step 1
• 3/4 cup edamame from Step 1
• 1.5 cups quartered artichoke hearts from Step 1
• 2 cups halved cherry tomatoes from Step 1
• 1/4 cup sliced kalamata olives from Step 1

Drain the cooked pasta thoroughly and transfer it to a large mixing bowl.

Add the cubed cooked chicken, thawed corn and edamame, quartered artichoke hearts, halved cherry tomatoes, and sliced kalamata olives directly to the warm pasta.

I like to combine everything while the pasta is still slightly warm since it helps absorb the dressing flavors more effectively.

Gently toss the ingredients together to distribute them evenly throughout the pasta.

Step 4: Dress and Finish the Salad

• dressing from Step 2
• 4 tbsp olive oil
• 1.25 cups feta
• 4 cups arugula
• salt
• pepper

Pour the dressing from Step 2 over the pasta and vegetable mixture, then add the 4 tablespoons of olive oil.

Toss everything together thoroughly, ensuring the dressing coats all the pasta and vegetables evenly.

Crumble the feta cheese over the top and fold it in gently to distribute it throughout without breaking the pieces too much.

Add the fresh arugula last and toss lightly—the residual warmth of the pasta will slightly soften the greens without wilting them completely.

Season with additional salt and pepper to taste.

Step 5: Add Sun-Dried Tomatoes and Final Garnish

• 1/2 cup sun-dried tomatoes
• sliced green onion from Step 1

Stir in the sun-dried tomatoes and sliced green onion from Step 1, reserving a small handful of green onion for garnish if desired.

The sun-dried tomatoes add a concentrated tomato flavor and chewy texture that complements the fresh elements.

Let the salad rest for 5 minutes before serving to allow all the flavors to meld together beautifully.

Best High Protein Mediterranean Pasta Salad

Delicious Best High Protein Mediterranean Pasta Salad recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings 8 servings

Calories 1825 kcal

Ingredients

  

For the pasta salad::

• 16 oz macaroni (I always use Barilla Protein+ for extra nutrition)
• 1.5 cups artichoke hearts (quartered into small bite-sized pieces)
• 1/2 cup sun-dried tomatoes
• 1/4 cup kalamata olives (thinly sliced into rings)
• 1 cup corn
• 3/4 cup edamame
• 1.25 cups feta
• 1 lb chicken breast (cooked and cut into 1/2-inch cubes)
• 2 cups cherry tomatoes (halved lengthwise for easier eating)
• 4 cups arugula
• 1 green onion
• salt
• pepper

For the dressing::

• 1 tsp mustard (I prefer Grey Poupon dijon for a sharper kick)
• 1 garlic clove
• 3 tbsp red wine vinegar
• 1/2 tsp ground oregano
• 4 tbsp olive oil
• 1/4 tsp crushed red pepper flakes

Instructions

 

• While you'll cook the pasta next, start by preparing all your vegetables and protein components so they're ready to combine. Thaw the corn and edamame by running them under cool water for a minute or two, then set aside to drain. If your chicken breast isn't already cooked, poach or grill it until fully cooked through (an internal temperature of 165°F), then let it cool slightly before cutting into 1/2-inch cubes. Quarter the artichoke hearts into bite-sized pieces, halve the cherry tomatoes lengthwise, slice the kalamata olives into thin rings, thinly slice the green onion, and mince the garlic clove. This prep work ensures everything comes together smoothly once the hot pasta is ready.
• Bring a large pot of salted water to a boil and cook the pasta according to package directions until al dente—I always use Barilla Protein+ for extra nutrition and it cooks beautifully. While the pasta cooks, prepare the dressing by combining the mustard, minced garlic, red wine vinegar, ground oregano, crushed red pepper flakes, salt, and pepper in a jar with a tight-fitting lid. Shake vigorously until the dressing is well combined and emulsified. This allows the flavors to meld while the pasta finishes cooking, and shaking the jar ensures the vinegar and oil blend smoothly.
• Drain the cooked pasta thoroughly and transfer it to a large mixing bowl. Add the cubed cooked chicken, thawed corn and edamame, quartered artichoke hearts, halved cherry tomatoes, and sliced kalamata olives directly to the warm pasta. I like to combine everything while the pasta is still slightly warm since it helps absorb the dressing flavors more effectively. Gently toss the ingredients together to distribute them evenly throughout the pasta.
• Pour the dressing from Step 2 over the pasta and vegetable mixture, then add the 4 tablespoons of olive oil. Toss everything together thoroughly, ensuring the dressing coats all the pasta and vegetables evenly. Crumble the feta cheese over the top and fold it in gently to distribute it throughout without breaking the pieces too much. Add the fresh arugula last and toss lightly—the residual warmth of the pasta will slightly soften the greens without wilting them completely. Season with additional salt and pepper to taste.
• Stir in the sun-dried tomatoes and sliced green onion from Step 1, reserving a small handful of green onion for garnish if desired. The sun-dried tomatoes add a concentrated tomato flavor and chewy texture that complements the fresh elements. Let the salad rest for 5 minutes before serving to allow all the flavors to meld together beautifully.