Quick High Protein Broccoli Pasta Salad

Getting enough protein while still eating your veggies can feel like an impossible balancing act, especially when you’re trying to meal prep for the week ahead. Between work deadlines, family dinners, and everything in between, who has time to cook separate protein-packed meals and side dishes?

That’s exactly why I created this high protein broccoli pasta salad. It combines protein pasta and cottage cheese to deliver serious nutrition, while the roasted broccoli and Parmesan keep things interesting and actually tasty. Plus, it’s perfect for making ahead and eating throughout the week, whether you serve it warm or cold straight from the fridge.

What Kind of Cottage Cheese Should I Use?

Any style of cottage cheese will work great in this pasta salad, whether you prefer small curd, large curd, or even whipped. The cottage cheese acts as a creamy base for the dressing, so if you want a smoother texture, go for small curd or give it a quick blend before mixing it in. Full-fat cottage cheese will give you the richest, creamiest result, but low-fat or even fat-free versions work just fine if you’re watching calories. Just make sure your cottage cheese is cold from the fridge, as this is a chilled pasta salad and you want that cool, creamy consistency throughout.

Options for Substitutions

This protein-packed salad is pretty adaptable, so here are some swaps you can make:

• Cottage cheese: Greek yogurt works great as a substitute and keeps that protein punch. You can also use ricotta cheese for a creamier texture, though it has slightly less protein.
• Protein pasta: Regular pasta works fine if you don’t have protein pasta on hand. You could also try chickpea or lentil pasta for a different flavor and similar protein boost.
• Broccoli: Cauliflower or broccolini are easy swaps that work the same way. You could also use a mix of both for variety.
• Parmesan: Pecorino Romano gives you that same salty, sharp flavor. Nutritional yeast is a good option if you’re looking for a dairy-free alternative, though you’ll want to use about half the amount since it’s more concentrated.
• Lemon: Fresh lime juice or white wine vinegar can step in if you’re out of lemons. Start with a bit less and taste as you go since vinegar is stronger.

Watch Out for These Mistakes While Cooking

The biggest mistake with protein pasta is overcooking it, which turns it mushy and grainy – since it’s made with different ingredients than regular pasta, check it a minute or two before the package directions say it’s done.

Don’t skip saving that pasta water before draining, as the starchy liquid is what helps the cottage cheese sauce become creamy and coat the pasta properly instead of staying clumpy.

When blending the cottage cheese sauce, make sure your cottage cheese is at room temperature and blend it for at least a full minute until completely smooth – nobody wants to bite into lumps of cottage cheese in their pasta.

Finally, avoid adding the broccoli florets at the same time as the pasta, because they’ll turn olive green and mushy if they cook for the full pasta time, so stick to adding them in the last 2 minutes for the best texture.

What to Serve With Broccoli Pasta Salad?

This broccoli pasta salad is pretty filling on its own thanks to all that protein, but it pairs really well with grilled chicken or salmon if you want to make it a more complete meal. I love serving it alongside some crusty bread with butter for a simple lunch, or you can add it to your plate as a side dish at summer barbecues next to burgers or grilled sausages. Since the salad is already pretty rich and creamy, I like to keep things light on the side – maybe some sliced tomatoes with a drizzle of balsamic or a handful of mixed greens. It also works great as meal prep for the week, so you can just grab it from the fridge and eat it cold with whatever protein you have on hand.

Storage Instructions

Store: This pasta salad keeps really well in the fridge for up to 4 days in an airtight container. The flavors actually get better as they sit together, so it’s perfect for meal prep. Just give it a good stir before serving since the dressing might settle a bit.

Make Ahead: You can totally prep this a day or two in advance. If you’re planning ahead, I’d suggest keeping a little extra lemon juice on hand to brighten it up before serving, since the acidity can mellow out over time.

Serve: This salad is great served cold or at room temperature. If it seems a little dry after storing, just drizzle a bit of olive oil and a squeeze of fresh lemon juice to bring it back to life.

Estimated Nutrition

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

• Calories: 1100-1250
• Protein: 80-90 g
• Fat: 30-38 g
• Carbohydrates: 140-160 g

Ingredients

For the sauce:

• 1.25 cups cottage cheese (I use Good Culture for the thickest texture)
• 2.5 oz Parmesan (freshly grated for better melting into the sauce)
• 1 lemon
• 0.75 tsp salt
• freshly ground black pepper
• 1/4 tsp red pepper flakes

For the pasta and vegetables:

• 8 oz protein pasta (I prefer Banza chickpea rotini for this)
• 1.25 lbs broccoli (cut into small 1/2-inch florets)
• 3 garlic cloves
• 2.5 tbsp olive oil
• 1 tsp salt

Step 1: Prep Mise en Place and Set Up

• 3 garlic cloves, minced
• 1.25 lbs broccoli, cut into florets and stems chopped
• 1 lemon, zested and halved

Mince the 3 garlic cloves and cut the broccoli into small 1/2-inch florets, separating the stems and chopping them into small pieces as well.

Zest the lemon and set aside, then cut the lemon in half for juicing later.

Remove the cottage cheese from the refrigerator and set it on the counter to reach room temperature—this will help it blend into a smoother sauce.

Have all ingredients measured and ready before you start cooking.

Step 2: Cook Pasta and Broccoli Florets

• 8 oz protein pasta
• 1.25 lbs broccoli florets
• 1 tsp salt
• water for cooking

Bring a large pot of salted water (using 1 tsp salt) to a rolling boil.

Add the protein pasta and cook according to package directions.

About 2 minutes before the pasta is finished, add the broccoli florets to the boiling water—this ensures they stay slightly tender-crisp and cook evenly with the pasta.

Reserve 1 cup of pasta water before draining everything thoroughly.

Step 3: Sauté Garlic and Broccoli Stems

• 2.5 tbsp olive oil
• 3 garlic cloves, minced
• broccoli stems, chopped

While the pasta cooks, heat 2.5 tablespoons of olive oil in a large pot over medium heat.

Add the minced garlic and chopped broccoli stems, cooking for 4-5 minutes until the stems are tender and the garlic becomes fragrant and begins to soften.

I like to cook the stems this way because they need more time than the florets and develop a slightly caramelized edge that adds depth to the final dish.

Step 4: Build the Creamy Sauce

• 1.25 cups cottage cheese
• 2.5 oz Parmesan, freshly grated
• lemon zest and juice
• 0.75 tsp salt
• freshly ground black pepper
• 1/4 tsp red pepper flakes
• reserved pasta water

While the garlic and stems cook, blend together the room-temperature cottage cheese, freshly grated Parmesan, lemon zest, 2 tablespoons of fresh lemon juice, 0.75 teaspoon salt, freshly ground black pepper to taste, and 1/4 teaspoon red pepper flakes.

Gradually add the reserved pasta water (about 1/2 to 3/4 cup) while blending until you reach a smooth, pourable sauce consistency.

I recommend starting with less pasta water and adding more as needed—the sauce should coat the pasta without being runny.

Step 5: Combine and Finish

• cooked pasta and broccoli florets
• sautéed garlic and broccoli stems
• creamy sauce

Add the drained pasta and broccoli florets from Step 2 to the pot with the sautéed garlic and broccoli stems.

Pour the creamy sauce over everything and toss gently but thoroughly to coat all the pasta and vegetables.

Warm through over medium-low heat for 1-2 minutes, stirring occasionally, until the sauce clings to the pasta and everything is heated through.

Taste and adjust seasonings with additional salt and pepper as needed.

Step 6: Serve

Transfer the pasta salad to a serving bowl or divide among plates.

The dish can be served warm, at room temperature, or chilled—each temperature brings out different qualities of the dish.

Top with additional freshly grated Parmesan if desired before serving.

Quick High Protein Broccoli Pasta Salad

Delicious Quick High Protein Broccoli Pasta Salad recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 35 minutes mins

Total Time 50 minutes mins

Servings 4 servings

Calories 1175 kcal

Ingredients

  

For the sauce::

• 1.25 cups cottage cheese (I use Good Culture for the thickest texture)
• 2.5 oz Parmesan (freshly grated for better melting into the sauce)
• 1 lemon
• 0.75 tsp salt
• freshly ground black pepper
• 1/4 tsp red pepper flakes

For the pasta and vegetables::

• 8 oz protein pasta (I prefer Banza chickpea rotini for this)
• 1.25 lbs broccoli (cut into small 1/2-inch florets)
• 3 garlic cloves
• 2.5 tbsp olive oil
• 1 tsp salt

Instructions

 

• Mince the 3 garlic cloves and cut the broccoli into small 1/2-inch florets, separating the stems and chopping them into small pieces as well. Zest the lemon and set aside, then cut the lemon in half for juicing later. Remove the cottage cheese from the refrigerator and set it on the counter to reach room temperature—this will help it blend into a smoother sauce. Have all ingredients measured and ready before you start cooking.
• Bring a large pot of salted water (using 1 tsp salt) to a rolling boil. Add the protein pasta and cook according to package directions. About 2 minutes before the pasta is finished, add the broccoli florets to the boiling water—this ensures they stay slightly tender-crisp and cook evenly with the pasta. Reserve 1 cup of pasta water before draining everything thoroughly.
• While the pasta cooks, heat 2.5 tablespoons of olive oil in a large pot over medium heat. Add the minced garlic and chopped broccoli stems, cooking for 4-5 minutes until the stems are tender and the garlic becomes fragrant and begins to soften. I like to cook the stems this way because they need more time than the florets and develop a slightly caramelized edge that adds depth to the final dish.
• While the garlic and stems cook, blend together the room-temperature cottage cheese, freshly grated Parmesan, lemon zest, 2 tablespoons of fresh lemon juice, 0.75 teaspoon salt, freshly ground black pepper to taste, and 1/4 teaspoon red pepper flakes. Gradually add the reserved pasta water (about 1/2 to 3/4 cup) while blending until you reach a smooth, pourable sauce consistency. I recommend starting with less pasta water and adding more as needed—the sauce should coat the pasta without being runny.
• Add the drained pasta and broccoli florets from Step 2 to the pot with the sautéed garlic and broccoli stems. Pour the creamy sauce over everything and toss gently but thoroughly to coat all the pasta and vegetables. Warm through over medium-low heat for 1-2 minutes, stirring occasionally, until the sauce clings to the pasta and everything is heated through. Taste and adjust seasonings with additional salt and pepper as needed.
• Transfer the pasta salad to a serving bowl or divide among plates. The dish can be served warm, at room temperature, or chilled—each temperature brings out different qualities of the dish. Top with additional freshly grated Parmesan if desired before serving.