High Protein Pasta Salad Meal Prep (Cold Lunch for the Week)
A bright, satisfying high-protein pasta salad built on lean grilled chicken, fresh vegetables, and tangy lemon vinaigrette that keeps you full through lunch. This meal-prep friendly dish tastes even better as flavors develop over several days in the fridge.
Equipment
- large pot
- cast-iron skillet or grill pan
- small bowl
- large mixing bowl
- meal prep containers
Ingredients
- 8 ounces whole wheat or regular pasta (penne or fusilli)
- 1 pound boneless, skinless chicken breast
- 2 tablespoons olive oil (divided)
- Salt and black pepper to taste
- 1 medium zucchini, diced
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup red onion, thinly sliced
- 3/4 cup crumbled feta cheese
- 1/3 cup fresh basil (or 2 tablespoons dried)
- 1/4 cup fresh parsley, chopped
- 1/4 cup extra virgin olive oil (for vinaigrette)
- 3 tablespoons fresh lemon juice
- 2 cloves garlic, minced
- 1 teaspoon Dijon mustard
- 1/2 teaspoon dried oregano
Instructions
- Step 1: Cook the pasta and chicken simultaneously. Boil water in a large pot for pasta. Heat cast-iron skillet over medium-high heat, season chicken with salt and pepper, add 1 tablespoon olive oil, and sear 6-7 minutes per side until internal temperature reaches 165°F. Cook pasta according to package directions until al dente.
- Step 2: Prepare vegetables while everything cooks. Dice zucchini, bell pepper, and red onion. Halve cherry tomatoes. Chop fresh basil and parsley.
- Step 3: Make the vinaigrette. Whisk together lemon juice, minced garlic, Dijon mustard, oregano, salt, and pepper in a small bowl. Slowly drizzle in olive oil while whisking to emulsify. Taste and adjust seasoning.
- Step 4: Assemble while warm. Drain pasta without rinsing. Let chicken rest 5 minutes, then cut into bite-sized pieces. Combine warm pasta, chicken, zucchini, bell pepper, tomatoes, and red onion in large bowl. Pour vinaigrette over and toss well.
- Step 5: Fold in feta and fresh herbs. Gently fold in crumbled feta and basil. Stir in parsley. Taste and adjust seasonings.
- Step 6: Cool and store. Let salad reach room temperature (about 10 minutes) before dividing into meal-prep containers. Refrigerate at least one hour before eating.
Notes
Store in airtight containers on coldest shelf of fridge for up to five days. Tastes best days one through three. If dry on day four, add splash of olive oil or lemon juice. Can substitute chicken with ground turkey, white beans, chickpeas, or shrimp. Make extra dressing and store separately for adding later. Keep dressing components separate if prepping ahead for optimal freshness. Per serving: 28g protein, 38g carbs, 16g fat.