High-Protein Pasta Salad

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This high-protein pasta salad is a satisfying dish packed with plant-based protein from chickpea pasta and chickpeas, with an extra boost coming from fresh mozzarella cheese pearls. Tossed with fresh veggies and flavored with zingy za’atar seasoning, this salad is perfect for meal prep, a quick lunch or a satisfying dinner.

a recipe photo of High-Protein Pasta Salad
Credit:

Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

Active Time:
20 mins
Total Time:
25 mins
Servings:
6
  • Enjoy a burst of flavor with juicy cherry tomatoes, briny roasted red peppers and savory za’atar seasoning.
  • Chickpea pasta and whole chickpeas offer double the protein and fiber in this salad.
  • Rinsing chickpea pasta in cold water prevents sticking and results in a better texture.

Who says you need meat for a high-protein meal? Our vegetarian High-Protein Pasta Salad packs in the protein and fiber for a knockout dish that is sure to satisfy. We swapped out grain-based pasta for chickpea pasta and added whole chickpeas and fresh mozzarella pearls—all big contributors to the dish’s protein. Crunchy cucumbers, sweet cherry tomatoes, briny roasted red peppers and pungent red onions are all mixed together in a heart-healthy vinaigrette for a dish that is as delicious as it is eye-catching. Keep reading for our expert tips on how to get the best results cooking your chickpea pasta, smart ingredient substitutions and more.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Rinsing chickpea pasta with cold water after cooking helps remove excess starch, preventing it from becoming gummy or sticking together.
  • We recommend simmering alternative pastas (like chickpea pasta), instead of boiling, which may cause it to break apart.
  • Feel free to substitute other vegetables, like squash and broccoli. If you can’t find mozzarella pearls, cut a mozzarella ball into small pieces or replace it with feta.
  • If your red onion is too strong, try soaking the sliced onion in cold water for about 15 minutes before adding it to the other ingredients.

Nutrition Notes

  • This recipe gives you chickpeas in two ways: in the pasta and with whole chickpeas. You’ll get double the nutrition benefits from chickpeas, including protein, fiber, magnesium, potassium and iron. You’ll also get carbohydrates for energy for your active lifestyle. 
  • Mozzarella pearls are bite-size balls of mozzarella cheese that can be packed with water or without. Mozzarella has a higher moisture content than hard cheeses. Because of this, it is lower in saturated fat and lower in sodium, making it a good choice for a heart-healthy diet. 
  • Cherry tomatoes are a good year-round choice to ensure a juicy and sweet tomato. Tomatoes are packed with nutrients that help protect your heart, such as potassium, vitamin C and lycopene. They are also a hydrating fruit and low in calories and carbs, making them an excellent choice for many dietary patterns. 
  • Red onions can be spicy or mild, and they provide nutrients that help fight inflammation, such as vitamin C, selenium and fiber. Onions have been studied for their health benefits in regulating blood pressure and blood sugar and cognitive health benefits. 
Ingredients for pasta salad including chickpeas, fusilli pasta, diced vegetables, and seasonings arranged on a surface

Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

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Ingredients

Original recipe (1X) yields 6 servings

  • 1 (8-ounce) box chickpea rotini

  • ¼ cup extra-virgin olive oil

  • 3 tablespoons lemon juice (from 1 large lemon)

  • 2 teaspoons za’atar, plus more for garnish

  • 1 teaspoon finely chopped fresh thyme, plus more for garnish

  • ½ teaspoon ground cumin

  • ½ teaspoon garlic powder

  • ½ teaspoon salt

  • ½ teaspoon ground pepper, plus more for garnish

  • 1 small cucumber, quartered and sliced (about 2 cups)

  • 1 pint cherry tomatoes, halved (about 2 cups)

  • 1 (15-ounce) can no-salt-added chickpeas, rinsed

  • 1 (12-ounce) jar roasted red peppers, drained and chopped (about cups)

  • 1 medium red onion, thinly sliced (about 1 cup)

  • 1 (8-ounce) package fresh mozzarella pearls

Directions

  1. Bring a large pot of water to boil over high heat. Add chickpea pasta, reduce heat to maintain a lively simmer and cook, undisturbed, until tender, 6 to 7 minutes. Drain and rinse with cold water. Transfer to a large rimmed baking sheet; spread in an even layer. Allow to cool at room temperature for 10 minutes.

    A tray of uncooked rotini pasta spread out evenly

    Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

  2. Meanwhile, whisk ¼ cup oil, 3 tablespoons lemon juice, 2 teaspoons za’atar, 1 teaspoon thyme and ½ teaspoon each cumin, garlic powder, salt and pepper together in a large serving bowl. Add sliced cucumber, halved tomatoes, rinsed chickpeas, chopped roasted red peppers, sliced red onion, 8 ounces mozzarella pearls and the cooled pasta; toss to combine. Garnish with additional za’atar, thyme and pepper, if desired.

    Salad dressing being whisked in a wooden bowl

    Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

Frequently Asked Questions

  • What is za’atar?

    Za’atar is a popular blend of dried herbs that adds a tangy, nutty flavor to Middle Eastern cuisines due to the perfect balance of oregano, thyme, sumac, sesame seeds and salt.

  • Can I use a different pasta?

    Our recipe calls for rotini chickpea pasta, but you can use any pasta you prefer, whether it’s regular or an alternative like red lentil, black bean or gluten-free quinoa. We chose a pasta shape that could effectively capture the sauce, but this recipe works well with any pasta shape.

  • What should I serve with High-Protein Pasta Salad?

    This pasta salad is ideal with crusty bread or grilled pita bread or naan, but you could also serve it with a rotisserie chicken, as well as our Classic Hamburger for Two, Sweet Potato-Black Bean Burgers, Crispy Oven-Baked Lemon-Pepper Chicken Wings or Lemon-Garlic Grilled Cod.

  • How should I store leftovers?

    Transfer the pasta salad to an airtight container and refrigerate for up to 4 days. If you know you’ll have leftovers, store the dressing separately in an airtight container for up to 1 week.

EatingWell.com, May 2025

Nutrition Facts (per serving)

385 Calories
19g Fat
39g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 2 cups
Calories 385
% Daily Value *
Total Carbohydrate 39g 14%
Dietary Fiber 7g 27%
Total Sugars 8g
Added Sugars 0g 0%
Protein 16g 33%
Total Fat 19g 25%
Saturated Fat 6g 29%
Cholesterol 24mg 8%
Vitamin A 123µg
Vitamin C 60mg 66%
Vitamin D 0µg
Vitamin E 3mg 17%
Folate 165µg
Vitamin K 22µg
Sodium 400mg 17%
Calcium 215mg 17%
Iron 3mg 19%
Magnesium 63mg 15%
Potassium 504mg 11%
Zinc 2mg 22%
Vitamin B12 1µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Sarah Pflugradt, Ph.D., RDN, CSCS
Sarah Pflugradt

Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition.

and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.