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High Protein Greek Yogurt Pasta Salad - Creamy, Fresh, and Satisfying

Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 6 servings

Ingredients
  

  • Pasta: 12 ounces short pasta (rotini, bowtie, or penne)
  • Greek yogurt: 1 1/2 cups plain, 2% or whole milk
  • Olive oil: 2 tablespoons
  • Lemon: Zest and juice of 1 lemon
  • Dijon mustard: 1 to 2 teaspoons
  • Garlic: 1 to 2 small cloves, minced (or 1/2 teaspoon garlic powder)
  • Red wine vinegar: 1 tablespoon (optional, for extra tang)
  • Honey or maple syrup: 1 to 2 teaspoons (balances acidity)
  • Salt and pepper: To taste
  • Cucumber: 1 medium, seeded and chopped
  • Cherry tomatoes: 1 1/2 cups, halved
  • Red onion: 1/4 small, finely diced
  • Bell pepper: 1, any color, chopped
  • Kalamata olives: 1/2 cup, pitted and sliced
  • Chickpeas or cooked chicken: 1 can chickpeas (rinsed and drained) or 2 cups diced cooked chicken
  • Feta cheese: 3/4 cup, crumbled
  • Fresh herbs: 1/2 cup chopped parsley and dill (or mint/basil)

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook pasta until just al dente, 1 minute less than package instructions. Drain and rinse under cool water to stop cooking.
  2. Dry the pasta well: Shake off water and spread on a tray or in a large bowl. A drier surface helps the dressing cling better.
  3. Make the dressing: In a large bowl, whisk Greek yogurt, olive oil, lemon zest and juice, Dijon, garlic, red wine vinegar (if using), honey, 1 teaspoon salt, and several grinds of black pepper until smooth.
  4. Taste and adjust: The dressing should be punchy. Add more lemon, salt, or honey as needed. It will mellow once mixed with pasta and veggies.
  5. Prep the veggies and herbs: Chop cucumber, tomatoes, onion, bell pepper, and olives. Pat cucumber and tomatoes dry with a paper towel to avoid watering down the dressing. Chop herbs.
  6. Add protein: Rinse and drain chickpeas thoroughly or cube cooked chicken. Pat dry so they don’t thin the dressing.
  7. Combine: Add pasta to the dressing and toss to coat. Fold in cucumber, tomatoes, onion, bell pepper, olives, chickpeas or chicken, feta, and herbs.
  8. Chill briefly: Cover and chill 20–30 minutes if you have time. The flavors settle and the dressing thickens slightly.
  9. Finish and serve: Stir, then season again with salt, pepper, and a squeeze of lemon. Drizzle a bit of olive oil on top and sprinkle extra herbs or feta before serving.