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High Protein Crab Pasta Salad - Bright, Creamy, and Satisfying

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Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Pasta: 12 ounces high-protein pasta (chickpea, lentil, or protein-enriched wheat), any short shape like rotini or shells
  • Crab: 12–16 ounces lump crab meat or high-quality imitation crab (surimi), chopped
  • Greek yogurt: 3/4 cup, plain, 2% or nonfat
  • Mayonnaise: 1/4 cup (for creaminess and flavor balance)
  • Dijon mustard: 1 teaspoon
  • Lemon: 1 large, zested and juiced
  • Old Bay seasoning: 1 to 1 1/2 teaspoons (to taste)
  • Fresh dill: 2 tablespoons, finely chopped (or 2 teaspoons dried)
  • Celery: 2 ribs, finely diced
  • Red onion: 1/4 medium, finely diced (or 2–3 scallions, thinly sliced)
  • Red bell pepper: 1 small, finely diced
  • Frozen peas: 3/4 cup, thawed (optional but great for color and protein)
  • Olive oil: 1 tablespoon (helps keep pasta from sticking and rounds out the dressing)
  • Salt and black pepper: To taste

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook the pasta until just al dente according to package directions. Do not overcook, or the salad will get mushy.
  2. Rinse and cool: Drain and rinse the pasta under cold water to stop cooking. Shake off excess water well. Toss with 1 teaspoon olive oil to prevent sticking. Set aside to cool fully.
  3. Prep the crab: If using lump crab, pick through for any shell fragments and gently flake apart. If using imitation crab, chop into bite-size pieces.
  4. Make the dressing: In a large bowl, whisk Greek yogurt, mayonnaise, Dijon, lemon zest, 2 tablespoons lemon juice, Old Bay, dill, remaining olive oil, a good pinch of salt, and a few grinds of pepper. Taste and adjust seasoning, adding more lemon or Old Bay as desired.
  5. Add the mix-ins: Stir in celery, red onion, bell pepper, and peas (if using) until evenly coated with the dressing.
  6. Fold in pasta and crab: Add the cooled pasta and crab to the bowl. Gently fold with a spatula to avoid breaking up the crab too much. If the salad looks dry, add 1–2 tablespoons of water or extra yogurt to loosen.
  7. Chill: Cover and refrigerate for at least 30 minutes. This lets the flavors meld and the pasta absorb some dressing.
  8. Finish and serve: Give it a final stir. Taste again and adjust salt, pepper, or lemon. Garnish with extra dill or a sprinkle of Old Bay. Serve cold.