High Protein Greek Pasta Salad

Last summer, my neighbor Lena brought this pasta salad to our building's rooftop potluck. She'd added Greek yogurt to the dressing, which I'd never considered, and suddenly my fork was going back for thirds. The way the tangy yogurt clings to each piece of pasta while letting those bold Greek flavors shine through made me realize I'd been making this wrong for years.

I started doubling the batch after my husband kept raiding the container for midnight snacks. There's something about the crisp cucumber against that creamy dressing that makes it impossible to stop at just one serving. Now it's my go to when friends say they're dropping by, because I can throw it together while catching up on their day.

Ingredients

• 200 g whole wheat penne or rotini: Whole wheat holds up better than white pasta in cold salads and adds a nutty depth that complements the Greek flavors
• 300 g cooked chicken breast or 1 can chickpeas: Rotisserie chicken works perfectly here, but chickpeas make it unexpectedly satisfying while keeping it vegetarian friendly
• 200 g reduced fat feta cheese, cubed: Don't skip the feta, it brings that essential salty punch, but reduced fat lets you be generous with portions
• 200 g plain nonfat Greek yogurt: This is the secret weapon that makes the dressing creamy without heavy mayonnaise
• 1 large cucumber, diced: English cucumbers work best since they have fewer seeds and thinner skin
• 200 g cherry tomatoes, halved: They burst in your mouth and release juices that mingle with the dressing
• 1 small red onion, thinly sliced: Soak the slices in ice water for 10 minutes if you want to mellow the sharp bite
• 1 red bell pepper, diced: Adds crunch and a sweet contrast to the salty olives and cheese
• 80 g pitted Kalamata olives, halved: These bring that authentic Greek flavor you cannot substitute
• 2 tablespoons extra virgin olive oil: Use the good stuff here since the flavor really shines
• 2 tablespoons fresh lemon juice: Bottled lemon juice cannot compare to fresh, so squeeze it yourself
• 1 tablespoon red wine vinegar: Brightens the yogurt and cuts through its natural thickness
• 1 clove garlic, minced: Let it sit in the dressing for 5 minutes to mellow the raw garlic taste
• 1 teaspoon dried oregano: Rub it between your palms before adding to wake up the essential oils
• Salt and pepper to taste: Remember the feta and olives are already salty, so taste before adding more
• Fresh dill or parsley, optional: Dill pairs beautifully with Greek flavors while parsley adds fresh brightness

Instructions

Cook the pasta until perfectly al dente:

Boil according to package directions but taste test a minute early, then drain and immediately rinse under cold water to stop cooking

Prep all your vegetables while pasta cooks:

Dice the cucumber into bite size pieces that will fork up easily alongside the pasta

Combine everything in a large bowl:

Add pasta, chicken or chickpeas, feta, vegetables, and olives, tossing gently so the cheese doesnt crumble too much

Whisk together the creamy dressing:

Blend yogurt, olive oil, lemon juice, vinegar, garlic, and oregano until completely smooth

Toss and taste:

Pour dressing over salad and fold everything together, then let it sit for 10 minutes so flavors can start mingling

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My friend Sarah who claims to hate Greek yogurt couldn't believe this dressing wasn't mayo based. Watching her go back for seconds and ask for the recipe made my entire week. Now whenever she comes over, this salad appears on the table without fail.

Making It Ahead

This meal prep is practically foolproof since the pasta absorbs dressing instead of getting soggy. I portion it into glass containers on Sunday, and by Wednesday the flavors have married into something even better than day one.

Protein Swaps

Shredded rotisserie chicken, grilled shrimp, or even hard boiled eggs work beautifully here. Once I used leftover salmon and the smoky flavor was surprisingly perfect with the tangy yogurt dressing.

Serving Suggestions

Warm some pita bread on the grill and serve alongside for a complete Mediterranean meal. This also pairs wonderfully with roasted vegetables or a simple green salad dressed with just olive oil and lemon.

• Let the salad come to room temperature for 15 minutes before serving
• Save some fresh herbs to sprinkle on top right before serving
• Add a drizzle of olive oil if it seems dry after refrigerating

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There's something deeply satisfying about a salad that keeps you full for hours while tasting light and refreshing. This one has earned a permanent spot in my weekly rotation.

Recipe Help & Support

→ Can I make this vegetarian?

Absolutely. Simply swap the cooked chicken breast for a drained can of chickpeas. The chickpeas provide excellent plant-based protein while maintaining the satisfying texture of the dish.

→ How long does this keep in the refrigerator?

This Mediterranean pasta bowl stays fresh for up to 2 days when refrigerated in an airtight container. The flavors actually improve as they meld together, making it perfect for preparing ahead.

→ What pasta works best for this?

Whole wheat penne or rotini pasta holds the creamy yogurt dressing beautifully. The twists and tubes capture all the tangy flavors while providing a hearty base for the vegetables and protein.

→ Can I make this vegan?

Yes. Replace the Greek yogurt with plant-based yogurt alternative and use vegan feta cheese. The chickpea option for protein makes this completely plant-based while keeping the protein content high.

→ What can I serve with this?

Grilled pita bread makes an excellent accompaniment. This also pairs wonderfully alongside grilled fish or can stand alone as a complete, nourishing main course packed with Mediterranean flavors.

→ Can I add more vegetables?

Fresh spinach or arugula can be tossed in for extra greens and nutrients. The creamy dressing coats leafy greens beautifully, adding both color and nutritional value to the bowl.