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.

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

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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These Cinnamon Roll Protein Bites are an easy and delicious keto snack idea. Tender little bites packed with protein and sweet cinnamon spice. And a little drizzle of white chocolate doesn’t hurt either!

Protein snacks are all the rage and I am riding that delicious trend with absolute delight. Getting more protein into your diet can seem like a daunting task, so I love coming up with creative ways to make it more enjoyable. And these Cinnamon Roll Protein Balls are definitely enjoyable!

I often keep Peanut Butter Protein Balls in the fridge for quick boosts, but I decided to switch up the flavor profile. And what’s more tasty than cinnamon rolls? These little bites are soft and lightly sweetened, and just the right size for a post-workout snack or afternoon pick-me-up.

And they come together quickly and easily, no baking required! You may also want to try my Protein Cookie Dough Bark.

Ingredient Notes

• Nut butter: I used almond butter, but you can really use any nut or seed butter in this recipe. Sunflower seed butter is a good nut-free alternative.
• Protein powder: Your favorite protein powder should work here, whether it’s whey or collagen. Different kinds may affect the consistency of the dough so be ready to adjust.
• Sweetener: Powdered sweetener works best for protein balls.
• Hemp seeds: Hemp seeds have a surprising amount of protein and add a nutty crunch to the protein balls. If you prefer, you can use more almond flour.
• Almond flour: This helps create some bulk and hold the balls together better. You can also use sunflower seed flour for a nut-free option.
• Sugar free white chocolate: A little white chocolate drizzle makes them look like cinnamon rolls.
• Coconut oil: This helps the white chocolate melt more smoothly.
• Pantry staples: Cinnamon and salt.

Overview: How to Make This Recipe

1. Make the dough: Combine the almond butter, protein powder, sweetener, cinnamon, and salt.
2. Mix in additions: Add the hemp seeds and almond flour and mix until a cohesive dough forms. Add a little oil if the dough is crumbly.
3. Roll into balls: Roll into 1 inch balls and refrigerate until firm.
4. Drizzle: Melt the white chocolate with the coconut oil then drizzle over the protein balls and refrigerate until set.

Tips for Success

The consistency of the dough depends heavily on the almond butter. Make sure to mix in any separated oil very well before starting this recipe. Too much oil will cause the dough to be wet and goopy, which is easily corrected with almond flour.

The kind of protein powder you use will also affect the consistency. I recommend whey protein for best results, but other kinds will work. Again, you simply need to be ready to adjust with almond flour or additional oil.

I recommend powdered sweetener for this recipe, either erythritol or Allulose-based. But high intensity sweeteners like stevia or monk fruit extract are an option as well.

Sugar free white chocolate is VERY finicky. Be sure to melt it over a double boiler with barely simmering water, stirring constantly. Once it’s mostly melted, remove the bowl from over the heat. Continue to stir, allowing the residual heat to melt it smoothly.

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Keto Cinnamon Roll Protein Balls

Servings: 10 servings

Prep Time 25 minutes mins

Total Time 55 minutes mins

These Cinnamon Roll Protein Bites are an easy and delicious keto snack idea. Tender little bites packed with protein and sweet cinnamon spice. And a little drizzle of white chocolate doesn’t hurt either!

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• In a large bowl, combine the almond butter, protein powder, sweetener, cinnamon, and salt. Mix well.

• Add the hemp seeds and almond flour and mix until a cohesive dough forms and you can roll into balls.

• If the dough is dry and crumbly, add avocado oil a teaspoon at a time until the correct consistency is achieved. If the dough is too wet and goopy, add almond flour, 1 tablespoon at a time, until the correct consistency is achieved.

• Roll into 1-inch balls and refrigerate until firm, about 20 minutes.

• In a heatproof bowl set over a pan of barely simmering water, combine the white chocolate with the coconut oil, stirring constantly. Once mostly melted, remove the bowl from over the heat and continue to stir until smooth.

• Drizzle over the chilled protein balls and refrigerate until set, 10 minutes.

Storage Information: Store the protein balls in a covered container in the fridge for up to 2 weeks. 

Serving: 2balls | Calories: 177kcal | Carbohydrates: 6.3g | Protein: 12g | Fat: 12.8g | Saturated Fat: 1.9g | Fiber: 3.1g

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These no-bake Peanut Butter Protein Balls give you a quick energy boost any time you need it. With 12g of protein and only 3.8g carbs per serving, this keto friendly snack helps you stay focused on your day.

When you’re trying to increase your protein intake, having a few easy keto snack ideas is paramount to success. And these no-bake Peanut Butter Protein Balls are one of my favorites. Made with creamy peanut butter, almond flour, and protein powder, they’re perfect for curbing hunger without the added carbs.

I created this recipe a few years ago when I needed more low-carb high-protein recipes I could make quickly. I am often on the go, headed to a workout or to a child’s performance, and I need quick bites I can grab as I head out the door. I do not like to be caught out hungry and with no good keto options!

Ingredient Notes

• Peanut butter: Use a natural creamy peanut butter. If it’s the kind that separates and has a lot of oil at the top, mix it in well. Other nut butters, like almond butter, will also work.
• Protein powder: I recommend a protein isolate as it will give you a higher protein count. See expert tips for more protein options.
• Sweetener: Powdered sweeteners like Swerve Confectioners work best, so they don’t get gritty. Check out the expert tips for more sweetener options.
• Almond flour: You do need some flour to add bulk and create a dough. But it doesn’t have to be almond flour. You can use a few tablespoons of peanut flour or coconut flour too.
• Hemp seeds: Hemp seeds have a surprising amount of protein and add a nutty crunch to the protein balls. This is entirely optional.
• Chocolate chips: Mini chocolate chips work best in these, as it’s easier to roll them into balls.
• Pantry staples: Butter or oil, vanilla extract, salt.

Quick Overview: How to make Keto Protein Balls

1. Melt the peanut butter: It’s a lot easier to mix in the sweetener, protein powder, and other ingredients if you melt the peanut butter first. I do this in the microwave but you can also do it in a pan on the stovetop over low heat.
2. Add the other ingredients: Using a flexible silicone spatula, work the dry ingredients into the peanut butter until it become like a dough.
3. Add the chocolate chips, if using: Stir in the chocolate chips until well distributed.
4. Roll into balls: Use your hands to roll into 1 inch balls. You should get about 20 of them.

Peanut Butter Protein Balls Recipe

Servings: 10 servings

Prep Time 15 minutes mins

Total Time 15 minutes mins

These no-bake Peanut Butter Protein Balls give you a quick energy boost any time you need it. With 12g of protein and only 3.8g carbs per serving, this keto friendly snack helps you stay focused on your day.

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• In a large microwave safe bowl, melt the peanut butter with the butter until it can be stirred together.

• Add the protein powder, sweetener, almond flour, hemp seeds, and vanilla extract. Mix until a cohesive dough forms and you can roll into firm balls (see notes for any adjustments).

• Stir in the chocolate chips until well distributed.

• Roll into balls about 1 inch in diameter. You should get 20 balls. Refrigerate until firm.

Depending on the choice of nut butter and protein powder, the consistency of the dough may differ. But it’s easy to adjust it as needed. If your dough is too stiff and won’t hold together, add a bit more oil. If the dough is too goopy and you can’t roll it into balls, work in a bit more flour.
Storage Information: Store the balls in a covered container on the counter for up to 5 days, or in the fridge for up to 2 weeks. They can also be frozen for several months.

Serving: 2balls | Calories: 192kcal | Carbohydrates: 6.8g | Protein: 12.1g | Fat: 14.6g | Fiber: 3g

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Got a snacky tooth? Yeah, me too, and I am always on the hunt for low-carb high-protein recipes that satisfy. This Protein Cookie Dough Bark is a clear winner! Packed with healthy fats and 10 grams of protein, it’s perfect for a quick snack or post-workout treat.

It can be tough sometimes to get enough protein into your diet. While the bulk of your nutrition should come from well-rounded meals, I do find that having some good healthy snacks on hand can help. Easy make-ahead recipes like Peanut Butter Protein Balls or Taco Bites provide quick protein hits when you need it.

They help fill in any nutritional gaps and round out meals that might be a little short on this vital nutrient. And they’re a great way to ward off cravings for less nutritious options.

Lately, I’ve been munching on this easy Protein Cookie Dough Bark. I keep it in the freezer and grab a piece or two after lunch. It feels a little indulgent but also healthy. That’s my favorite way to satisfy a snack attack!

Ingredient Notes

• Almond butter: Nut butter helps provide some moisture and gives this keto snack a cookie dough texture. You can use other nut or seed butters instead of almond butter.
• Butter: A little butter helps with flavor and texture. You can swap it for coconut oil or avocado oil if you prefer.
• Sweetener: You will need a powdered sweetener, to avoid grittiness. You can also use highly concentrated sweeteners like pure stevia or pure monk fruit.
• Protein powder: I recommend a vanilla protein powder for better flavor, but it can be whey, egg white, or vegan. Collagen may also work but the bark will be quite soft.
• Almond flour: This helps stabilize the cookie dough bark. If you need to be nut-free, try using sunflower seed flour.
• Keto chocolate: I like using mini chips for this recipe, as they distribute more evenly. For the topping, I just used Lily’s dark chocolate.
• Coconut oil: This helps the chocolate melt more smoothly so you can spread it evenly over the bark. You can use other kinds of oil.
• Salt: A little salt always helps intensify the sweetness. This protein bark is also great with a little flaked sea salt sprinkled on top.

Step by Step Directions

1. Melt the almond butter: In a medium bowl, melt the almond butter and butter together, stirring until melted and smooth. You can do this in the microwave or over a pan of barely simmering water.
2. Add the dry ingredients: Stir in the sweetener until well combined, working out any lumps with a silicone spatula. Add the protein powder, almond flour, and salt and stir well to combine. If the dough is dry and crumbly, add water 1 teaspoon at a time.
3. Add the chocolate chips: Stir in the chocolate chips until well distributed.
4. Roll out the dough: Gather the dough up into a ball and transfer to a large piece of parchment paper. Pat into a rough rectangle. Top with another piece of parchment and roll out to about 1/4 inch thickness. Remove the top parchment and transfer to a cookie sheet.
5. Melt the chocolate: In a small bowl, melt the dark chocolate and coconut oil together until smooth. Spread the chocolate evenly overtop the cookie dough bark.
6. Freeze the bark: Freeze until firm, at least 1 hour, then break with your hands or cut into pieces. Store in the freezer.

Tips for Success

Protein Cookie Dough Bark is a highly adaptable recipe, and you can use a number of different sweeteners, protein powders, or oils. But your choice of ingredients will affect the results some so you need to know how to adjust.

Sweeteners: I recommend a bulk powdered sweetener such as Swerve or a powdered allulose, as it will give the bark a little more structure. You can use high intensity sweeteners but you may need to use a little more almond flour to get the right dough texture.

Protein powder: Any whey, egg white, or plant-based protein should work. I used Just Ingredients Vanilla Bean, which is a casein-free protein that contains whey, collagen, and plant proteins. You could try collagen peptides but they may make the bark very soft and a bit gooey.

If you only have unflavored protein, try adding additional sweetener (1 tablespoon or so) and some vanilla extract (1 teaspoon).

Fats/oils: You want a nut or seed butter to give this bark the right consistency but it doesn’t have to be almond butter. It could be sunflower butter (for a nut-free version) or even peanut butter. You can also replace the butter with coconut oil.

Water: I don’t specify a quantity of water because it will depend a great deal on the other ingredients you use. I needed about 2 teaspoons using the ingredients listed. But even that might change if, for example, your nut butter was very oily.

If you find that your dough is too soft and wet, you will need to adjust by adding more dry ingredients. You could use more protein powder or more almond flour. The end consistency should be like a firm cookie dough.

Protein Cookie Dough Bark

Servings: 8 servings

Prep Time 12 minutes mins

Total Time 1 hour hr 12 minutes mins

Protein Cookie Dough Bark is a guilt-free snack to help fuel you through your busy day. This easy snack combines indulgent flavor with nutritious ingredients to keep your cravings in check!

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• In a medium bowl, melt the almond butter and butter together, stirring until melted and smooth. You can do this in the microwave or over a pan of barely simmering water.

• Stir in the sweetener until well combined, working out any lumps with a silicone spatula.

• Add the protein powder, almond flour, and salt and stir well to combine. If the dough is dry and crumbly, add water 1 teaspoon at a time. (The mixture should be like cookie dough but should not be sticky.)

• Stir in the chocolate chips until well distributed.

• Gather the dough up into a ball and transfer to a large piece of parchment paper. Pat into a rough rectangle. Top with another piece of parchment and roll out to about 1/4 inch thickness. Remove the top parchment and transfer to a cookie sheet.

• In a small bowl, melt the dark chocolate and coconut oil together until smooth. Spread the chocolate evenly overtop the cookie dough bark.

• Freeze until firm, at least 1 hour, then break with your hands or cut into pieces. Store in the freezer.

Storage Instructions: Store the bark in a covered container in the freezer for up to two months. 

Serving: 43g (approximately) | Calories: 179kcal | Carbohydrates: 7.4g | Protein: 9.6g | Fat: 13.9g | Saturated Fat: 4.9g | Fiber: 4.3g

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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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