Protein Pasta Salad

If you’re looking for a salad that’s hearty enough to be a main but still fresh and light, this Protein Pasta Salad has got you covered. Packed with savory chicken, crispy bacon, crunchy veggies, and a creamy, tangy dressing, this salad is bursting with flavor in every bite. Perfect for meal prep, a quick weeknight dinner, or a delicious addition to your next BBQ spread—this dish will quickly become a family favorite. Trust me, once you try it, you won’t want to make any other pasta salad again.

Why This Recipe Rocks

High in Protein: With over 40 grams of protein per serving, this salad is perfect for muscle recovery, satiety, and keeping your energy levels up.

Quick and Easy: Ready in just 30 minutes, it’s an ideal option for busy days when you need something nutritious and filling fast.

Meal Prep Friendly: Make a big batch and enjoy it throughout the week—this salad holds up beautifully in the fridge.

Balanced Nutrition: The combination of lean chicken, bacon, and feta provides a great balance of protein, healthy fats, and satisfying carbs.

For this Protein-Packed Chicken, Bacon, and Feta Pasta Salad, you’ll need:

Pasta – Use whole wheat for extra fiber, chickpea or lentil pasta for added protein, or gluten-free options if needed.

Chicken Breast – Lean, diced chicken is the main protein source, but grilled or rotisserie chicken works for convenience.

Bacon – Adds a smoky, savory crunch; opt for turkey bacon for a leaner option or plant-based bacon if preferred.

Feta Cheese – Creamy and tangy; goat cheese or queso fresco are milder alternatives.

Red Pepper – Adds sweetness, color, and a fresh crunch. Roasted red peppers offer a smoky depth.

Red Onion – Provides a zesty, sharp bite—soak in cold water if too strong.

Paprika, Cumin, Salt, and Pepper – Season the chicken for a savory, warm, and balanced flavor profile.

For the Dressing:

Plain Yogurt – Forms the creamy, tangy dressing base; Greek yogurt boosts protein, and dairy-free options work for vegans.

Vinegar – Balances richness; use apple cider for a milder tang, white wine vinegar for sharpness, or lemon juice for freshness.

Dijon Mustard – Adds depth and slight heat; honey mustard works for a hint of sweetness.

Spices – Blend evenly into the dressing.

Substitutions & Variations:

Pasta: For an extra protein boost, try swapping regular pasta for chickpea or lentil pasta. These options not only increase the protein content but also provide added fiber, making your salad even more filling. If you’re looking for a low-carb alternative, you can use zucchini noodles (zoodles), which offer a fresh, veggie-packed twist.

Chicken: To save time, consider using rotisserie chicken as a quick substitute for cooking the chicken breast from scratch. For a plant-based variation, swap the chicken for tofu or tempeh, which are both high in protein and offer a savory, satisfying bite.

Bacon: Turkey bacon is a great leaner alternative, giving you the same crispy texture. For a vegan or plant-based option, consider using vegan bacon or smoked tempeh, both of which will provide that smoky, savory flavor you love without the meat.

Feta Cheese: Cottage cheese can work well, but it provides a slightly different texture. For a dairy-free or vegan diet, you can replace feta with vegan feta or dairy-free cheese options like Daiya cheese.

Step-by-Step Instructions

1. Make the Dressing

Begin by preparing the dressing in a small bowl. Combine plain yogurt, vinegar, Dijon mustard, garlic powder, salt, and pepper. Whisk everything together until smooth and creamy. Set the dressing aside while you prepare the rest of the salad.

2. Cook the Pasta

In a large pot of salted boiling water, cook your pasta until al dente. Once cooked, drain the pasta and rinse it under cold water to stop the cooking process and cool it down. Rinsing also helps prevent the pasta from sticking together. Set the pasta aside and let it cool completely.

3. Season and Cook the Chicken

Dice the chicken breasts into bite-sized pieces and season generously with paprika, cumin, garlic powder, salt, and pepper. Heat oil in a large skillet over medium heat, then add the seasoned chicken. Cook for several minutes, stirring occasionally, until the chicken is golden brown and fully cooked. Remove the chicken from the skillet and set it aside to cool slightly.

4. Cook the Bacon

Using the same skillet, add the chopped bacon and cook over medium heat until it’s crispy and browned. Stir occasionally to ensure even cooking. Once done, transfer the bacon to a paper towel-lined plate to drain any excess grease. The crispy, smoky bacon adds a satisfying crunch to the salad.

5. Prepare the Veggies and Feta

While the chicken and bacon are cooling, chop the red pepper and red onion into small, bite-sized pieces. If the red onion is too sharp for your preference, soak it in cold water for a few minutes to mellow the flavor. Crumble the feta cheese and set it aside. These ingredients add color, texture, and a fresh, zesty element to the salad.

6. Assemble the Salad

In a large mixing bowl, combine the cooled pasta, cooked chicken, crispy bacon, chopped red pepper, diced red onion, and crumbled feta. Pour the prepared dressing over the top and gently toss everything together until all the ingredients are evenly coated. Ensure the dressing reaches all the pasta’s curves and edges for the best flavor distribution.

7. Chill and Serve

For optimal flavor, allow the salad to chill in the refrigerator for about 30 minutes before serving. This gives the flavors time to meld, making every bite more delicious. When ready to serve, give the salad a quick toss, adjust the seasoning if necessary, and enjoy!

Macros & Nutrition (Per Serving)

Note: These macros are based on the exact ingredient amounts listed above and a serving size of about 1/4th of the recipe. (These values are estimates and can vary depending on the exact ingredients used and portion sizes.)

• Calories: 460 kcal
• Protein: 47g
• Carbs:29g
• Fat:26g
• Fiber: 2g

Meal Prep & Storage Tips

Meal Prep Tips: This pasta salad is an excellent option for meal prepping as it stores well and keeps its flavor over a few days. To make meal prep easier, you can cook and assemble the components ahead of time, then combine them with the dressing right before serving. This way, the pasta, chicken, bacon, and veggies stay fresh, and the dressing doesn’t make everything soggy. Store the dressing in a separate container and pour it over the salad when you’re ready to eat.

Storage Tips: Once prepared, this salad can be stored in an airtight container in the refrigerator for up to 3-4 days. Keep the dressing separate from the salad if possible, to avoid sogginess. If you’re storing the dressing in the same container, it’s best to layer the dressing at the bottom and the salad ingredients on top to keep everything fresh longer.

When you are ready to eat, just give it a quick toss and adjust the seasoning if needed before serving.

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