This high-protein pasta salad is fresh, filling, and packed with chicken, chickpeas, arugula and sun-dried tomatoes — perfect for easy lunches or meal prep.

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At A Glance

• Ready In: 35 minutes
• Serves: 6
• Diet: High-protein, high-fiber, gluten-free (if using GF pasta)
• Nutrition Highlights: High in protein and fiber, balanced and satisfying
• Main Ingredients: Chicken, chickpea or lentil pasta, chickpeas, sun-dried tomatoes, Parmesan, fresh tomatoes, arugula (rocket)
• Flavor Profile: Savory, tangy, slightly creamy, fresh herbs
• Meal-Prep Friendly: Keeps 4 days in the fridge
• Best Served With: Crusty bread, wraps, or as a standalone meal

This is one of those pasta salads that will keep you full for hours. You’ve got tender chicken, protein-rich pasta, and chickpeas all working together, plus those punchy little hits of sun-dried tomatoes and cherry tomatoes that make everything taste a bit more interesting. The dressing is lemony, slightly creamy (without being heavy), and full of savory depth thanks to the Parmesan — which, honestly, does a lot of the heavy lifting here.

It’s the kind of salad that holds up beautifully in the fridge, making it ideal for meal prep, but it’s also fresh enough to serve for a casual lunch or dinner.

Macros per (generous, filling serving): 590 calories, 43 grams of protein and 16 grams fiber. As this salad is very filling, you can serve smaller portions and still get lots of protein and fiber.

You might also like these pasta salad recipes:
Chicken Pasta Salad
Mediterranean Pasta Salad
Tuna And Pasta Salad
Elote Pasta Salad
Chicken Bacon Ranch Pasta Salad
More Pasta Salad Ideas

What You’ll Need

Here is what you’ll need for this high-protein pasta recipe. Find the full measurements in the recipe card below.

Pasta & Protein

• High-protein pasta (chickpea or lentil): boosts both protein and fibre
• Chicken breast: lean protein that makes this properly filling
• Chickpeas: extra protein + fiber, plus a nice soft bite
• Olive oil, salt, pepper for cooking chicken

Veg & Fresh Add-Ins

• Sun-dried tomatoes: intense, tangy flavor (a little goes a long way — and worth it)
• Cherry tomatoes: juicy freshness to balance the richness
• Red onion: sharpness and crunch
• Arugula (rocket): peppery bite
• Basil: fresh, slightly sweet finish

Parmesan Lemon Dressing

• Parmesan: adds salty, nutty, umami depth
• Olive oil: richness and body
• Dijon mustard: tang + helps emulsify
• Lemon juice: brightness (this is key — don’t skip)
• Red wine vinegar: extra acidity for balance
• Garlic: subtle punch
• Sugar: just enough to round it out

How To Make High Protein Pasta Salad

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make this protein-packed chicken salad.

• Cook pasta in well-salted water until al dente, drain, lightly rinse (if using legume pasta), and cool
• Grill or pan-cook seasoned chicken until done, rest, then dice

• Whisk together dressing ingredients until thick and creamy
• In a large bowl, combine pasta, chicken, chickpeas, tomatoes, onion, and sun-dried tomatoes
• Toss with dressing until well coated
• Fold in arugula and basil just before serving
• Taste and adjust with lemon, salt, or pepper

Watch The Video

Recipe Tips

• Salt your pasta water properly: It should taste like the sea — this makes a big difference
• Don’t overcook the pasta: High-protein pasta can go mushy quickly
• Use finely grated Parmesan: It melts into the dressing and makes it creamy without mayo
• Add sun-dried tomato oil: Just a tablespoon ties the whole salad together beautifully
• Add greens last: Keeps them fresh and not wilted
• Variations: Swap chicken for grilled tofu or tuna. Add cucumber or capsicum for extra crunch. Use feta instead of Parmesan for a different vibe
• Storage: Keeps well in the fridge for up to 4 days. Store in an airtight container
• Make-Ahead Tip: Reserve a little dressing and stir it through before serving to freshen it up

Serving Suggestions

I usually serve this straight from the fridge or slightly at room temp — that’s when the flavors really come through. It’s great on its own, but if you’re feeding a crowd, add some warm crusty bread or wrap it up in a flatbread for an easy lunch. It also works really well as part of a bigger spread with grilled veggies or a simple green salad.

If you’ve tried this high protein pasta salad with chicken & sun-dried tomatoes or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

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Why It Matters

I will be the first to say that snacking should not be the focus of your diet. You can, and should, get the majority of your protein from well-balanced meals. That said, high protein low carb snacks can be a powerful tool for making the keto lifestyle sustainable.

Protein helps control hunger hormones, supports stable blood sugar, and plays a key role in preserving muscle as we age. When snacks are built around protein, they stop being “filler” food and start becoming real nourishment. Why not make your snack habit work a little harder for you?

If you are trying to increase your protein intake, these recipes can help. They are all crafted to be easy, convenient, and delicious. Why not make your snack habit work a little harder for you?

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A high-protein soup recipe that’s smooth, comforting, and nourishing — with roasted butternut squash, cottage cheese, and a Parmesan finish. Simple, cozy, and meal-prep friendly.

Jump to: Overview | Ingredients | How To Make | Watch The Video | Recipe Tips |  Serving Suggestions | Full Recipe Card | More Soup Recipes

This is a high-protein butternut squash soup that’s creamy without cream, velvety smooth, and full of nourishing ingredients. Roasting the squash, onion, carrots, and garlic first gives it that sweet, caramelized depth (you know, the kind that tastes like fall in a spoon). The best part? We sneak in a solid dose of protein using low-fat cottage cheese and Parmesan (no, it doesn’t taste like cheese dip, promise).

It’s naturally gluten-free, low in calories, and super filling. Bonus points for being blender-friendly and great for batch cooking. Perfect for those who want a protein-packed soup that doesn’t feel like “gym food.”

You can use this high-protein soup recipe template with other veggies. Just add cottage cheese and Parmesan cheese when blending for an instant protein boost. PS. I serve it with high-protein bread for a complete and satiating meal!

Macros per serving without toast: 320 calories, 18 grams protein, 38 grams carbs, 5 grams fibre, 12 grams fat. If you add a slice of high-protein toast, you can boost by additional 10 grams of protein and more fibre.

You might also like these high-protein recipes: lemon chicken orzo soup or chicken lentil soup, or for something sweeter, try my high-protein banana bread, protein overnight oats, or baked oats with chia seeds and berries. Check out these protein-packed lunches and high-protein breakfast ideas.

What You’ll Need

Here is what you’ll need for this high-protein soup recipe. Find the full measurements in the recipe card below.

• Butternut squash: sweet, nutty, and creamy once blended. Swap butternut squash for another pumpkin or sweet potato.
• Onion & carrot: add depth and natural sweetness.
• Garlic: roasted to mellow perfection.
• Low-fat cottage cheese: adds creaminess and boosts protein.
• Parmesan cheese: for umami, saltiness, and richness.
• Chicken stock: adds savory backbone; use veggie stock to keep it vegetarian.
• Plus, olive oil, salt & pepper – the essentials. Add a pinch of chili flakes for heat!
• Optional lemon juice: brightens everything, I almost always add a little at the end
• For garnish: green onion for fresh bite at the end and pumpkin seeds (pepitas) for texture, crunch, and extra fiber and protein.
• To Serve: High-protein bread like Herman Brot — not required, but highly recommended for a more satiating meal and extra protein and fiber.

How To Make High Protein Butternut Squash Soup

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make protein-packed butternut squash soup.

• Preheat oven to 200°C / 395°F.
• Chop squash, onion, and carrot. Toss with olive oil, salt, and pepper.
• Roast veggies and garlic (still in peel) for 20–25 minutes.
• Squeeze garlic from skins and add all veggies to blender or pot.
• Add cottage cheese, Parmesan, stock, and blend until smooth.
• Taste and add lemon juice if you like it zingy.
• Serve with pepitas and green onions on top. Add toast on the side.

Watch The Video

Recipe Tips

• Make-Ahead: This soup keeps well in the fridge for 4–5 days. Reheat gently on the stove or in the microwave.
• Freezer-Friendly: Freeze in portions for up to 3 months. Thaws like a dream.
• Texture Tip: Want it thicker? Use less stock or stir in a spoon of Greek yogurt.
• Vegan Option: Use dairy-free cottage cheese (yes, it’s a thing) and nutritional yeast instead of Parmesan.
• Meal Prep Win: Double the batch and portion out lunches for the week.

Serving Suggestions

This soup is a meal on its own, but I love it with a slice (or two) of toasted high-protein bread. You can also top it with extra Parmesan, a swirl of Greek yogurt, or even crispy chickpeas. Perfect for lunch, light dinner, or a starter for a cozy meal.

If you’ve tried this high protein butternut squash soup or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

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