As I mixed the vibrant hues of fresh vegetables and tender chicken, I couldn’t help but smile at the simplicity of this High-Protein Orzo Pasta Salad with Chicken. Just imagine a dish that brilliantly captures the essence of summer gatherings while being nutritious and quick to prepare. This salad not only offers a perfect solution for meal prep but also boasts a delightful crunch from colorful veggies and a satisfying chew from the high-protein Banza rice pasta. With only eight ingredients and a tangy vinaigrette, it’s a breeze to whip up, making it an excellent choice for those busy evenings or lazy weekends. Curious about how you can make this dish even more versatile? Keep reading to uncover all the delicious possibilities!
Why Choose This High-Protein Pasta Salad?
Quick and Easy: This salad comes together in under 30 minutes, perfect for busy weeknights!
Nutritious and Satisfying: Packed with protein from Banza pasta and chicken, it’s a wholesome meal that keeps you energized.
Colorful and Crisp: The crunchy vegetables add brightness and texture, making each bite delightful!
Meal Prep Friendly: Store it in the fridge for up to four days—ideal for easy lunches or quick dinners.
Customizable: Feel free to swap in your favorite veggies or proteins, like canned tuna or chickpeas, to personalize it to your taste.
Serve this vibrant dish at your next barbecue or picnic, just like my easy chicken spaghetti recipe, and watch it disappear!
High-Protein Pasta Salad Ingredients
For the Salad
• Banza Rice Pasta – This high-protein base mimics traditional orzo perfectly.
• Cooked Chicken (diced small) – Adds lean protein and heartiness; roasted chicken thighs work wonders!
• Frozen Shelled Edamame – Sweet plant-based protein that can be tossed in straight from the freezer.
• Diced Red Bell Pepper – Crunchy and colorful, it brightens the salad; feel free to swap with yellow or orange bell peppers!
• Diced Yellow Bell Pepper – Compliments the sweetness of red; cucumbers can be used for an extra crunch if preferred.
• Sun-Dried Tomatoes (chopped) – They provide a chewy texture and savory depth; oil-packed ones are flavorful!
• Scallions (thinly sliced) – Offer a mild onion flavor—green onions can work as a lovely alternative.
• Fresh Basil Leaves (thinly sliced) – Infuse aromatic freshness; while dried can be used, nothing beats the flavor of fresh.
For the Vinaigrette
• Extra Virgin Olive Oil – Adds richness and depth to the dressing.
• Red Wine Vinegar – Provides acidity that beautifully balances the flavors.
• Lemon Juice – Brightens the salad with a zesty kick.
• Garlic (grated) – Gives a robust flavor that’s hard to resist.
• Dijon Mustard – Helps in emulsifying the dressing for a smooth finish.
• Dried Oregano – Adds herby notes that elevate the vinaigrette.
• Monkfruit or Sweetener – A touch of sweetness balances the vinegar’s tang.
• Aleppo Pepper or Black Pepper – For a hint of heat, use according to your taste.
• Sea Salt – Enhances the overall flavor of this delicious High-Protein Pasta Salad.
Step‑by‑Step Instructions for High Protein Pasta Salad With Orzo & Chicken
Step 1: Cook the Pasta
Begin by bringing a large pot of salted water to a boil over high heat. Add the Banza rice pasta and cook according to the package directions, usually about 8-10 minutes, until al dente. Once cooked, drain the pasta in a colander and rinse thoroughly with cold water to stop the cooking process. This will help keep your High Protein Pasta Salad fresh and cool.
Step 2: Make the Vinaigrette
In a large mixing bowl, combine the dressing ingredients to create a zesty vinaigrette. Whisk together 1/4 cup of extra virgin olive oil, 2 tablespoons of red wine vinegar, the juice of one lemon, 2 teaspoons of grated garlic, 1 teaspoon of Dijon mustard, 1 teaspoon of dried oregano, and a pinch each of monkfruit or sweetener, Aleppo pepper, and sea salt. Mix until well blended and smooth, ensuring the flavors meld for your salad.
Step 3: Prep the Ingredients
While the pasta cools, chop all your vegetables and cooked chicken as per the ingredient list. Dice the red and yellow bell peppers, slice the scallions, and prepare the frozen shelled edamame. If using sun-dried tomatoes, chop them into bite-sized pieces. Add these vibrant ingredients to the mixing bowl with the vinaigrette as you go, creating a colorful array for your High Protein Pasta Salad.
Step 4: Combine Everything
Once all your ingredients are prepped, it’s time to assemble the salad. Add the cooled pasta, diced chicken, diced bell peppers, edamame, sun-dried tomatoes, and fresh basil to the large bowl with the vinaigrette. Use a spatula or large spoon to gently fold everything together. Be careful not to crush the ingredients but aim to coat them evenly in the flavorful dressing.
Step 5: Toss and Adjust Seasoning
After combining the ingredients, taste your High Protein Pasta Salad and adjust the seasoning as needed. Add extra sea salt or black pepper, if desired, to bring out the flavors. Toss again to blend. If the salad seems dry, drizzle in a bit more olive oil or lemon juice to enhance the moistness and ensure it’s flavorful and vibrant before serving.
Step 6: Chill and Serve
Cover the bowl with plastic wrap or transfer the salad into an airtight container. Let it chill in the refrigerator for at least 30 minutes to allow the flavors to meld beautifully. This High Protein Pasta Salad can be enjoyed cold as a refreshing main dish or side at your next summer gathering. Serve it up and savor the compliments from friends and family!
What to Serve with High-Protein Orzo Pasta Salad
Elevate your dining experience with delightful accompaniments that complement this summery dish perfectly.
- Grilled Lemon-Herb Chicken: Adds a smoky, zesty flavor that pairs well with the freshness of the salad. Marinate in lemon juice and herbs for an extra burst.
- Crispy Garlic Bread: Offers a crunchy texture that balances the soft pasta. Perfect for soaking up any leftover vinaigrette!
- Chilled White Wine Spritzers: These refreshing drinks enhance the summer vibes. Light and fruity options complement the salad’s zesty notes beautifully.
- Bright Green Salad: A fresh side made with mixed greens, avocado, and a light vinaigrette brings additional nutrients and a lovely crunch.
- Roasted Veggie Platter: The earthy flavors of roasted veggies, such as zucchini and bell peppers, contrast delightfully with the pasta salad’s ingredients.
- Fruit Skewers: Create vibrant skewers of seasonal fruit like melon, strawberries, and pineapple for a sweet finish that keeps the meal light and fun.
- Yogurt Parfaits: Layer yogurt, granola, and fresh berries for a creamy, tangy dessert that pairs well with the protein-rich main dish.
- Sparkling Water: Infuse with citrus slices for a thirst-quenching beverage that clears the palate between bites.
How to Store and Freeze High-Protein Pasta Salad
Fridge: Store your High-Protein Pasta Salad in an airtight container for up to 4 days. To maintain freshness, dress the salad just before serving.
Room Temperature: If you plan to serve it outside (like at a picnic), keep it chilled for safety. It’s best to not leave it out for more than 2 hours at room temperature.
Freezer: Freezing is not recommended, as the texture of the pasta and vegetables may become mushy upon thawing.
Reheating: If you have leftovers, enjoy them cold straight from the fridge. If warmed, do so gently in the microwave at medium power to avoid drying out.
Expert Tips for High-Protein Pasta Salad
Timing Is Key: Make sure the pasta has cooled completely before mixing with the dressing; this prevents the salad from becoming soggy.
Taste Before Serving: Always taste your High Protein Pasta Salad before serving. This way, you can adjust the seasoning to perfection.
Prep Ahead: Consider prepping your ingredients a day in advance. Chopped veggies and cooked chicken can make assembly a breeze!
Custom Add-Ins: Feel free to add nuts or seeds for extra crunch, or swap proteins for variety. Chickpeas can be a delightful vegetarian option!
Storage Savvy: If meal prepping, store your salad in an airtight container and hold off on adding the vinaigrette until you’re ready to eat for maximum freshness.
High Protein Pasta Salad Variations
Feel free to make this delicious salad your own with these delightful twists and substitutions!
- Vegetarian Option: Replace the chicken with canned chickpeas or tuna for a protein-packed yet meat-free version. It’s an easy swap, making the salad equally satisfying.
- Seasonal Veggies: Use seasonal produce like zucchini or carrots instead of bell peppers for a fresh take. These crunchy additions brighten up your salad and keep it exciting!
- Nutty Crunch: Toasted nuts like almonds or walnuts can be added for an extra crunchy texture and a nutrient boost. Just toss them in when mixing for a delightful twist!
- Pasta Shape Switch: While Banza pasta is fantastic, feel free to try whole wheat or regular pasta shapes, or even spiral zucchini for a low-carb option! Each offers its unique taste and texture.
- Herb Swap: If you’re out of basil, fresh parsley or dill can step in beautifully, giving a different aromatic flair. Herb versatility adds depth to your dressing!
- Creamy Vinaigrette: For a creamy touch, mix in Greek yogurt with your vinaigrette for added richness. It’ll coat the pasta and veggies perfectly, enhancing every bite!
- Spicy Kick: Add diced jalapeños or a pinch of cayenne to the vinaigrette for those who love a bit of heat. A spicy twist can invigorate this summer salad!
For inspiration on other tasty chicken dishes, don’t miss my grilled chicken legs or delicious Greek chicken gyros!
Make Ahead Options
These High-Protein Orzo Pasta Salad preparations are perfect for busy weeknights! You can cook the Banza pasta and chop all the vegetables up up to 3 days in advance; simply refrigerate them separately to maintain their freshness and crunch. Prepare the vinaigrette ahead of time as well—mix it and store it in an airtight container for up to 5 days. When you’re ready to serve, combine the prepped pasta, vegetables, and chopped chicken with the vinaigrette, tossing gently to coat everything. This way, you’ll have a nutritious, vibrant meal on the table with minimal effort, just as delicious as when freshly made!
High-Protein Orzo Pasta Salad with Chicken & Veggies Recipe FAQs
What kind of pasta should I use for this salad?
Absolutely! While the recipe highlights Banza rice pasta for its high-protein content, you can use any pasta shape you prefer. Traditional orzo, penne, fusilli, or even gluten-free options work beautifully. Just be sure to adjust cooking times as needed!
How long can I store this pasta salad in the fridge?
Very! You can store your High-Protein Pasta Salad in an airtight container in the refrigerator for up to 4 days. Just remember to dress the salad right before serving to keep it fresh and tasty!
Can I freeze the pasta salad?
I do not recommend freezing this salad, as the texture of the pasta and vegetables can become mushy upon thawing, losing their delightful crunch. Instead, enjoy it cold, right from the fridge—it’s perfect that way!
What if I want to make this dish vegetarian?
For a vegetarian twist, feel free to swap out the chicken for canned tuna or chickpeas. The frozen shelled edamame offers a wonderful plant-based protein boost; just toss it in straight from the freezer!
How can I tell if my vegetables are fresh enough?
Look for vibrant colors and firm textures! For example, bell peppers should be glossy, with no dark spots or wrinkles. If you’re using fresh basil, it should feel crisp and fragrant. If any ingredients seem past their prime, opt for fresher ones to ensure your High-Protein Pasta Salad is as delicious as it can be.
Can my dog eat this salad?
While some ingredients like cooked chicken and certain veggies can be safe for dogs, be cautious! Avoid feeding anything with garlic, onions, or excessive salt. It’s always best to consult your veterinarian about human food before sharing it with your furry friends!
High Protein Pasta Salad With Orzo & Chicken for Summer Fun
Ingredients
Equipment
Method
- Cook the Banza rice pasta in salted boiling water for 8-10 minutes until al dente. Drain and rinse with cold water.
- In a mixing bowl, combine olive oil, red wine vinegar, lemon juice, grated garlic, Dijon mustard, oregano, monkfruit, Aleppo pepper, and sea salt. Whisk until well blended.
- Dice the red and yellow bell peppers, slice the scallions, and chop the frozen shelled edamame. Add these to the bowl with the vinaigrette.
- Fold in the cooled pasta, diced chicken, edamame, sun-dried tomatoes, and fresh basil into the vinaigrette until well coated.
- Taste and adjust seasoning, adding more sea salt or pepper as needed. Drizzle in more olive oil or lemon juice if dry.
- Chill the salad for at least 30 minutes before serving for optimal flavor.
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