This high-protein Greek pasta salad is a refreshing and easy dish, perfect for any potluck or family meal.
Loaded with Mediterranean flavors, it’s a delicious and healthy option for your next gathering. This recipe brings together classic Greek ingredients with a hearty pasta base, making it a satisfying and flavorful meal that’s simple to prepare. Each serving provides about 25 grams of protein.
Whether you’re looking for a quick weeknight dinner solution or a crowd-pleasing dish to share, this Greek pasta salad fits the bill. It’s designed for busy home cooks who want to put a nutritious and delicious meal on the table without spending hours in the kitchen.
Table of Contents
- What You’ll Love About This Quick And Easy Recipe
- Everything You Need To Make This Recipe Without Stress
- Time Needed From Start To Finish
- How To Make It Step By Step With Visual Cues
- Easy Variations And Serving Ideas That Fit Real Life
- Common Slip-Ups And How To Avoid Them
- How To Store It And Make It Ahead Without Ruining Texture
High-Protein Greek Pasta Salad
- Total Time: 35 minutes
- Yield: 6 servings 1x
Description
This high-protein Greek pasta salad is a refreshing and easy dish, perfect for any potluck or family meal. Loaded with Mediterranean flavors, it’s a delicious and healthy option for your next gathering. This recipe brings together classic Greek ingredients with a hearty pasta base, making it a satisfying and flavorful meal that’s simple to prepare. Each serving provides about 25 grams of protein.
Ingredients
Instructions
1. Cook the Pasta: Bring a large pot of salted water to a rolling boil. Add the rotini pasta and cook according to package directions until al dente. This usually takes about 8-10 minutes. Once cooked, drain the pasta thoroughly and rinse with cold water to stop the cooking process and prevent it from sticking. Set aside to cool completely.
2. Prepare the Chicken: While the pasta cooks, pat the chicken breasts dry with paper towels. Season both sides with 1 teaspoon dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken breasts and cook for 6-8 minutes per side, or until cooked through and no longer pink in the center (internal temperature should reach 165 F (74 C)). Remove from the skillet, let rest for 5 minutes, then dice into bite-sized pieces.
3. Chop the Vegetables: While the chicken rests, prepare your vegetables. Halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and halve the pitted Kalamata olives. Chop the fresh parsley.
4. Whisk the Dressing: In a small bowl, combine the extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, 1/2 teaspoon dried oregano, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Whisk vigorously until the dressing is well combined and slightly emulsified. Taste and adjust seasonings if necessary.
5. Combine All Ingredients: In a large mixing bowl, add the cooled pasta, diced chicken, cherry tomatoes, diced cucumber, sliced red onion, and Kalamata olives.
6. Dress and Serve: Pour the prepared dressing over the pasta and vegetable mixture. Add the crumbled feta cheese and chopped fresh parsley. Toss gently to ensure all ingredients are evenly coated with the dressing. Serve immediately or chill for at least 30 minutes for flavors to meld.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: main dish
- Cuisine: greek
Nutrition
- Serving Size: 1/6 of recipe
- Protein: 25
Keywords: greek, pasta salad, high protein, mediterranean, potluck, easy, healthy, chicken, feta, summer
What You’ll Love About This Quick And Easy Recipe
This Greek pasta salad is a true winner for several reasons, making it an ideal choice for almost any occasion. First, its simplicity is unmatched; you don’t need any special cooking skills or advanced techniques to create a vibrant and flavorful dish. It’s perfect for beginner cooks or anyone looking for a stress-free meal prep option. Second, it’s incredibly versatile. While it shines as a potluck contribution, it’s equally fantastic as a light lunch, a side dish for grilled chicken or fish, or even a main course on its own. The combination of pasta, fresh vegetables, salty feta, and a tangy dressing creates a balanced and satisfying profile that appeals to a wide range of palates. Finally, the “high-protein” aspect makes it a smart choice for those looking to add more muscle-building nutrients to their diet, keeping you feeling full and energized.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients for this Greek pasta salad is straightforward, focusing on fresh produce and pantry staples. You’ll find everything you need at your local grocery store, and there are plenty of easy substitutions if you’re missing an item or want to customize it to your taste.
INGREDIENTS:
- 12 ounces rotini pasta (or other short pasta shape)
- 1 pound boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup cherry tomatoes, halved
- 1 large cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 4 ounces feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 1/2 cup extra virgin olive oil
- 1/4 cup red wine vinegar
- 1 tablespoon Dijon mustard
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
For the pasta, rotini works wonderfully because its spirals catch the dressing and small ingredients, but penne, farfalle, or even elbow macaroni would also be excellent choices. If you don’t have chicken breasts, cooked rotisserie chicken or even canned tuna (drained) can be a quick protein substitute. For the vegetables, feel free to add bell peppers (any color), chopped romaine lettuce, or even some artichoke hearts for extra flavor and texture. If Kalamata olives aren’t your favorite, green olives can be used, or you can omit them entirely. When it comes to feta cheese, pre-crumbled works for convenience, but a block of feta that you crumble yourself often has a creamier texture and richer flavor. For the dressing, a good quality extra virgin olive oil and red wine vinegar are key for that authentic Greek taste. If you don’t have Dijon mustard, a small amount of yellow mustard can work in a pinch, though it will alter the flavor slightly.
Time Needed From Start To Finish
This recipe is designed for efficiency, making it perfect for busy weeknights or last-minute potluck invitations.
- Prep Time: 20 minutes
- Cook Time: 15 minutes (for pasta and chicken)
- Total Time: 35 minutes
The beauty of this dish is that much of the prep can happen while the pasta is cooking, streamlining the entire process.
How To Make It Step By Step With Visual Cues
Follow these simple steps to create a delicious and satisfying Greek pasta salad.
- Cook the Pasta: Bring a large pot of salted water to a rolling boil. Add the rotini pasta and cook according to package directions until al dente. This usually takes about 8-10 minutes. Once cooked, drain the pasta thoroughly and rinse with cold water to stop the cooking process and prevent it from sticking. Set aside to cool completely.
- Prepare the Chicken: While the pasta cooks, pat the chicken breasts dry with paper towels. Season both sides with 1 teaspoon dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken breasts and cook for 6-8 minutes per side, or until cooked through and no longer pink in the center (internal temperature should reach 165°F/74°C). Remove from the skillet, let rest for 5 minutes, then dice into bite-sized pieces.
- Chop the Vegetables: While the chicken rests, prepare your vegetables. Halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and halve the pitted Kalamata olives. Chop the fresh parsley.
- Whisk the Dressing: In a small bowl, combine the extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, 1/2 teaspoon dried oregano, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Whisk vigorously until the dressing is well combined and slightly emulsified. Taste and adjust seasonings if necessary.
- Combine All Ingredients: In a large mixing bowl, add the cooled pasta, diced chicken, cherry tomatoes, diced cucumber, sliced red onion, and Kalamata olives.
- Dress and Serve: Pour the prepared dressing over the pasta and vegetable mixture. Add the crumbled feta cheese and chopped fresh parsley. Toss gently to ensure all ingredients are evenly coated with the dressing. Serve immediately or chill for at least 30 minutes for flavors to meld.
Easy Variations And Serving Ideas That Fit Real Life
This Greek pasta salad is incredibly adaptable, making it a fantastic base for customization.
Kid-Friendly Ideas: For younger eaters who might be hesitant about certain ingredients, you can make a few simple swaps. Reduce the amount of red onion or soak it in cold water for 10 minutes to mellow its flavor. You can also use milder black olives instead of Kalamata. If your kids aren’t fans of feta, a sprinkle of mild mozzarella or even small cubes of cheddar can be a fun alternative. You might also consider serving the dressing on the side for them to dip.
Protein Swaps: Beyond chicken, you could use grilled shrimp, canned chickpeas (drained and rinsed) for a vegetarian option, or even leftover cooked turkey. For a pescatarian twist, flaked salmon or tuna packed in olive oil would be delicious.
Vegetable Boosts: Feel free to add other fresh vegetables like yellow or green bell peppers, chopped spinach, or even some blanched green beans. Roasted red peppers from a jar (drained and chopped) also add a lovely sweetness and depth of flavor.
Serving Suggestions: This pasta salad is a complete meal on its own, but it also pairs beautifully with other dishes. Serve it alongside grilled souvlaki skewers, a simple green salad, or warm pita bread. For a party or buffet, arrange it in a large, attractive bowl and provide serving tongs. A small bowl of extra feta or a drizzle of olive oil can be offered on the side for guests to customize their plates.
Common Slip-Ups And How To Avoid Them
Even simple recipes can have pitfalls. Here are a few common mistakes and how to steer clear of them for a perfect Greek pasta salad every time.
- Overcooking the Pasta: Mushy pasta is no fun. Always cook your pasta to al dente, meaning it’s firm to the bite. Rinsing it with cold water immediately after draining helps stop the cooking process and keeps it from becoming sticky.
- Warm Pasta and Cold Ingredients: Adding warm pasta to fresh vegetables and dressing can cause the vegetables to wilt and the dressing to absorb unevenly. Ensure your pasta is completely cooled before combining it with the other ingredients.
- Under-Seasoning the Chicken: Bland chicken can make the whole salad less exciting. Don’t skimp on the salt, pepper, and oregano when cooking the chicken. Seasoning in layers (chicken, then dressing) builds flavor.
- Not Letting Flavors Meld: While you can eat this salad right away, the flavors truly deepen and meld after chilling for at least 30 minutes, or even a few hours. Rushing this step means you miss out on the full flavor potential.
- Over-Dressing: While a good dressing is key, too much can make the salad soggy. Start with the recommended amount, toss, and then add more if needed. You can always add more, but you can’t take it away.
How To Store It And Make It Ahead Without Ruining Texture
This Greek pasta salad is an excellent candidate for meal prep
FAQs
- Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
- How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
- Can I adjust sweetness? Yes—add more or less sweetener to taste.
- Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.
