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If you’re looking for the ultimate high protein pasta salad, this recipe checks every box. With bold Mediterranean flavors, fresh chopped veggies, and a cloud of creamy whipped feta, this protein packed pasta salad is the star of any meal prep session, potluck, or weekday lunch. Perfect for anyone searching for high protein pasta recipes, this one combines delicious texture, incredible flavor, and a ton of satisfying protein in every bite.
This is not your average pasta salad. It’s packed with hearty ingredients like salami, feta, olives, and a massive swirl of whipped feta right in the center. Whether you’re into protein pasta meal prep or need easy lunch ideas for work (high protein), this make-ahead salad is built to impress and built to last.
And the best part? It serves a crowd! This salad makes a huge bowl making it a staple for large gatherings or weekly high protein cold lunch prep. If you’re tired of bland chicken or basic sandwiches, this is your chance to upgrade your lunch game with one of the best pasta salad recipes protein lovers will go wild for.
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Ingredients:
- Carbe Diem Rotini Pasta (or other high-protein option)
- Cherry Tomatoes
- Cucumber
- Orange Bell Pepper
- Red Onion
- Kalamata Olives
- Green Olives
- Hard Salami
- Crumbled Feta Cheese
- Fresh Parsley
- Olive Oil
- Cracked Black Pepper
Whipped Feta Dressing Ingredients:
- Feta Cheese
- Fat Free Plain Greek Yogurt
- Olive Oil
- Lemon Juice
- Garlic Powder
- Salt and Pepper
Full Recipe
Prep Time: 20 minutes
Servings: 10
Ingredients:
- 1 Box Rotini Pasta (preferably high-protein, such as Carbe Diem)
- 1 Pint Cherry Tomatoes, halved
- 1 English Cucumber, chopped
- 1 Orange Bell Pepper, diced
- 1 Small Red Onion, thinly sliced
- 1 Cup Kalamata Olives, halved
- 1 Cup Green Olives, halved (Optional)
- 2 Cups Hard Salami, sliced and halved
- 1.5 Cup Crumbled Fat Free Feta Cheese
- 1/4 Cup Chopped Fresh Parsley
- 2 Tablespoons Olive Oil
- Cracked Black Pepper to taste
Whipped Feta Dressing (Large Batch for 10 Servings):
- 12 Ounces Fat Free Feta Cheese
- 1 Cup Plain Fat Free Greek Yogurt
- 1/4 Cup Olive Oil
- 2 Tablespoons Lemon Juice
- 1 Teaspoon Garlic Powder
- Salt and Pepper to taste
Instructions:
- Cook rotini pasta according to package instructions. Drain, rinse with cold water, and let it cool completely.
- While pasta is cooling, prep the vegetables and salami: halve the cherry tomatoes, dice the bell pepper and cucumber, thinly slice the red onion, and halve both types of olives.
- In a large mixing bowl, combine the cooled pasta, tomatoes, cucumber, bell pepper, onion, olives, and salami. Toss with olive oil and season with cracked black pepper.
- Add in crumbled feta and fresh chopped parsley. Toss again gently to combine.
- In a separate bowl, combine feta cheese, Greek yogurt, olive oil, lemon juice, garlic powder, salt, and pepper. Blend using a food processor or immersion blender until ultra-smooth and whipped.
- Transfer pasta salad into a giant serving bowl. Top with a huge mound of whipped feta in the center.
- Drizzle with olive oil and a pinch of extra parsley and black pepper for garnish.
- Serve immediately or refrigerate for up to 3 days.
Ultimate Protein-Packed Pasta Salad with Creamy Whipped Feta
Ingredients
- 1 Box Carbe Diem Pasta (Rotini) Link in Post
- 1 Pint Cherry Tomatoes, Halved
- 1 English Cucumber, Chopped
- 1 Bell Pepper, Diced
- 1 Small Red Onion, Thinly Sliced or Diced
- 1 Cup Kalamata Olives, Halved
- 1 Cup Green Olives, Halved (Optional)
- 2 Cups Hard Salami, Sliced or Diced
- 1.5 Cups Crumbled Fat Free Feta Cheese
- 1/4 Cup Fresh Parsley, Chopped
- 2 Tbl Olive Oil
Whipped Feta Dressing
- 12 Ounces Fat Free Feta Cheese
- 1 Cup Plain Fat Free Greek Yogurt
- 1/4 Cup Olive Oil
- 2 Tbl Lemon Juice
- 1 Tsp Garlic Powder
- Salt/Pepper
Instructions
- Cook the pasta according to the package instructions. Drain and rinse with cold water. Set aside to cool completely. Chop all veggies and mix-ins: Halve the cherry tomatoes, dice the cucumber and bell pepper, thinly slice the red onion, and halve both kinds of olives.
- In a large mixing bowl, combine the cooled rotini with all the chopped veggies, salami, and olive oil. Season with cracked black pepper and toss to combine. Add the crumbled feta and chopped parsley. Gently toss again.
- In a separate bowl or food processor, make the whipped feta: Blend feta, Greek yogurt, olive oil, lemon juice, garlic powder, salt, and pepper until ultra-smooth and fluffy.
- Transfer the pasta salad to a huge serving bowl. Generously top with a large swirl of the whipped feta in the center. Finish with a drizzle of olive oil, extra parsley, and cracked black pepper over the top. Serve immediately or refrigerate for up to 3 days for meal prep.
FAQs
Q: Can I make this protein packed pasta salad ahead of time?
A: Absolutely! This is ideal for protein pasta meal prep. It stores well in the fridge for up to 3 days.
Q: Can I substitute the salami with something lighter?
A: Yes! You can use grilled chicken, turkey, or even tofu if you’re looking to lighten things up.
Q: What makes this a high protein salad recipe?
A: Between the high-protein rotini, Greek yogurt in the whipped feta, salami, and cheese, this hits all the marks for high protein salad recipes and high protein meals for lunch.
Q: Can I use regular pasta instead of high protein pasta?
A: You can, but to stick with protein pasta recipes healthy, go for a high-protein pasta like chickpea, lentil, or Carbé Diem.
Q: Is this good for work lunches?
A: Yes! This is one of our favorite easy lunch ideas for work high protein. It’s portable, satisfying, and holds up well.
Q: Can I make the whipped feta ahead of time?
A: Yes! You can make the whipped feta up to 3 days in advance. Store it in an airtight container in the fridge and give it a quick stir before using.
Q: Is this salad served cold or warm?
A: This pasta salad is best served cold or at room temperature, making it perfect for meal prep or outdoor gatherings.
Q: Can I use a different type of cheese instead of feta?
A: While feta gives it that tangy, creamy Mediterranean flavor, you can use goat cheese, ricotta, or even cream cheese for a milder version.
Q: How can I make this salad spicier?
A: Add chopped pepperoncini, red pepper flakes, or a drizzle of hot honey to bring some heat to this high protein pasta salad.
Q: Does this salad work without meat?
A: Yes! Omit the salami and add more olives, chickpeas (if not keeping it low carb), or marinated tofu to keep it vegetarian but still protein-packed.
This high protein pasta salad is more than just a side dish. It’s a full-on, craveable meal that doubles as both comfort food and clean eating. Loaded with flavor, made for meal prep, and a hit at any party—this is one of those protein pasta salad recipes that you’ll come back to again and again.
Whether you’re planning out high protein meals for lunch or just want a dish that wows at your next event, this protein packed pasta salad delivers big on flavor, texture, and nutrition.
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