Are you looking for a fresh start this spring? It is 12pm and you need a lunch that actually satisfies you. You want something that tastes fresh but keeps you full.
This High Protein Penne Salad is exactly what your busy week needs. It is bright, creamy, and incredibly easy to pull together. You can prep it once and enjoy it for days.
Why This High Protein Penne Salad Is a Winner
This recipe is a nutritional powerhouse that tastes like a treat. It perfectly balances salty feta with sweet, tart cranberries. Every bite offers a satisfying crunch from the red onions.
It is the ultimate choice for a healthy reset. You get plenty of protein without feeling heavy or sluggish. The chickpea pasta adds extra fiber to keep your energy steady.
Busy families will love how quickly this comes together. You do not need to spend hours in the kitchen. It is a budget-friendly way to eat well all week long.
Simple Method
Making this salad is as simple as it gets. You just cook the pasta and whisk a quick dressing. There is no complicated technique involved here.
Even if you are a beginner, you can master this. The Greek yogurt dressing is a healthy shortcut. It provides a creamy texture without the heavy mayo.
You simply toss everything together in one large bowl. This means fewer dishes for you to wash later. It is a stress-free recipe for any skill level.
Ingredients You’ll Need
Most of these items are pantry staples you already have. Fresh spinach and lemon juice bring everything to life.
- 8 oz chickpea penne pasta
- 16 oz cooked chicken breast, diced
- 1/2 cup low-fat crumbled feta cheese
- 1/2 cup dried cranberries
- 2 cups fresh baby spinach, chopped
- 1/4 cup red onion, finely minced
- 1/2 cup non-fat plain Greek yogurt
- 1 tbsp lemon juice
- 1 tbsp honey
- 1/2 tsp kosher salt
- 1/4 tsp ground black pepper
Step-by-Step Directions
- Bring a large pot of salted water to a boil and cook the chickpea penne for 8 minutes or until al dente.
- Drain the pasta and immediately rinse under cold running water to stop the cooking process and prevent sticking.
- In a small bowl, whisk together the Greek yogurt, lemon juice, honey, salt, and black pepper to create the dressing.
- In a large mixing bowl, combine the chilled penne, diced chicken breast, feta cheese, dried cranberries, baby spinach, and red onion.
- Fold the yogurt dressing into the salad until all components are thoroughly and evenly coated.
- Serve immediately or refrigerate for 30 minutes to allow the flavors to penetrate the pasta.
Best Ways to Enjoy It
Serve this salad chilled for the best flavor experience. It is wonderful on a sunny afternoon in the garden. You can pair it with a tall glass of iced tea.
Pack it into glass jars for easy weekday lunches. The flavors actually improve as it sits in the fridge. It is a great way to stay on track with your goals.
Add a side of fresh fruit for a complete meal. It is also a hit at spring potlucks. People always ask for the recipe because it is so unique.
Storage & Reheating
Keep your leftovers in an airtight container in the fridge. This salad stays fresh and delicious for up to four days. It is not suitable for the freezer due to the fresh greens.
If the pasta seems dry the next day, add a splash of lemon. You can also stir in a teaspoon of water. This revives the dressing and makes it creamy again.
There is no need to reheat this dish. It is designed to be enjoyed cold or at room temperature. This makes it perfect for office lunches without a microwave.
Recipe Tips for Best Results
- Do not skip the cold water rinse for the pasta.
- Rinsing removes excess starch and prevents the penne from clumping.
- Chop the spinach finely so it mixes in evenly.
- Mince the red onion very small to avoid large bites.
- Use a high-quality Greek yogurt for the creamiest dressing possible.
- For a spring twist, add a handful of fresh peas.
- Taste and add extra black pepper before serving.
- Make the chicken the night before to save time.
Ways to Switch It Up
- Swap the chicken for chickpeas to make it vegetarian.
- Use maple syrup instead of honey for a different sweetness.
- In summer, swap the spinach for fresh arugula or kale.
- Add toasted walnuts for an extra crunch and healthy fats.
- Try goat cheese instead of feta for a milder flavor.
Quick Answers
Can I use regular pasta instead?
Yes, you can use whole wheat or regular penne. Just keep in mind the protein content will change. Chickpea pasta is a great fiber boost.
How do I know when the pasta is done?
Check it at the 7-minute mark. Chickpea pasta can go from firm to mushy quickly. You want it to have a slight bite.
Will my kids like this salad?
Most kids love the sweetness from the dried cranberries. It is a picky-eater friendly way to serve spinach. The creamy dressing is very approachable.
I hope this fresh salad makes your busy afternoons much easier. It is a wonderful way to nourish your body and your family. Give it a try this week!
— Lidia
High Protein Feta Cranberry Penne Salad
Ingredients
- 8 oz chickpea penne pasta
- 16 oz cooked chicken breast, diced
- 1/2 cup low -fat crumbled feta cheese
- 1/2 cup dried cranberries
- 2 cups fresh baby spinach, chopped
- 1/4 cup red onion, finely minced
- 1/2 cup non -fat plain Greek yogurt
- 1 tbsp lemon juice
- 1 tbsp hone y
- 1/2 tsp kosher salt
- 1/4 tsp ground black pepper
Instructions
- Bring a large pot of salted water to a boil and cook the chickpea penne for 8 minutes or until al dente.
- Drain the pasta and immediately rinse under cold running water to stop the cooking process and prevent sticking.
- In a small bowl, whisk together the Greek yogurt, lemon juice, honey, salt, and black pepper to create the dressing.
- In a large mixing bowl, combine the chilled penne, diced chicken breast, feta cheese, dried cranberries, baby spinach, and red onion.
- Fold the yogurt dressing into the salad until all components are thoroughly and evenly coated.
- Serve immediately or refrigerate for 30 minutes to allow the flavors to penetrate the pasta.
