High-Protein Chicken Caesar Pasta Salad (Meal Prep Friendly)

August 16, 2025

This high-protein Chicken Caesar Pasta Salad is the perfect make-ahead lunch for busy weeks! Featuring a creamy Greek yogurt Caesar dressing, oven-baked chicken, and protein pasta, it’s a quick and healthy meal prep idea for back-to-school season.

Back-to-School Meal Prep Just Got Easier

When back-to-school season hits, I feel like life goes from summer-slow to full-on sprint mode overnight. Between drop-offs, pick-ups, sports practices, homework, and my own work deadlines, the last thing I want to do is stand in the kitchen at noon trying to figure out lunch. That’s why I’ve been leaning into quick, high-protein meal prep lunches that I can grab and go — and this Chicken Caesar Pasta Salad is officially on repeat.

This past Sunday, I carved out just 30 minutes to prep a couple of easy things for the week. One was my black cherry chia pudding (which has been my afternoon sweet treat obsession lately), and the other was this high-protein Chicken Caesar Pasta Salad. That small block of time set me up for an entire week of stress-free lunches.

Why This Pasta Salad Works for Meal Prep

I’ve always loved the classic Caesar salad, but when you turn it into a pasta salad with protein pasta and juicy oven-baked chicken, it becomes a balanced, filling meal. The Greek yogurt-based dressing keeps it light but still creamy and tangy, while the bow tie protein noodles give each serving a solid boost of protein. Plus, everything is layered into mason jars so it stays crisp and fresh.

The key to a good meal prep salad is in the layering: dressing at the bottom, sturdy pasta and chicken in the middle, and lettuce on top. This way, nothing gets soggy until you’re ready to eat. When lunchtime rolls around, just shake it up or pour it into a bowl.

Let’s Talk About the Dressing

This isn’t your heavy, store-bought Caesar. It’s a lighter, fresher version made with Greek yogurt, Parmesan, lemon, and a touch of Dijon and Worcestershire for depth. I adjusted my base recipe to make 1.5x the amount (because more dressing = more flavor) and upped the Dijon and Worcestershire to give it a bolder, restaurant-worthy taste.

And because we’re using Greek yogurt, this dressing isn’t just delicious — it’s giving you an extra hit of protein in every bite.

The Protein Powerhouse Combo

Protein Pasta: Bow tie pasta made with extra protein keeps you fuller for longer and is perfect for meal prep.
Oven-Baked Chicken: My go-to baked chicken recipe is tender, flavorful, and easy to dice up for salads.
Greek Yogurt Dressing: Adds creaminess without all the heavy mayo or oils.

This trio means every jar is balanced with protein, fiber, and healthy fats — exactly what you need to power through a busy afternoon.

How I Serve It

I eat these straight from the jar when I’m on the go, but if I’m at home, I’ll dump everything into a big bowl, give it a good toss, and sometimes add a sprinkle of extra Parmesan.

Shop my jars + cookbook here!

If back-to-school season has you feeling stretched thin, this High-Protein Chicken Caesar Pasta Salad will be your new best friend. It’s quick, healthy, and satisfying — the kind of lunch that makes you look forward to your midday break instead of scrambling for a snack.

And the best part? You’ve got options. Switch up the protein, swap in kale for romaine, or even toss in cherry tomatoes or roasted veggies. The Greek yogurt dressing pairs with just about anything.

Trust me, after one bite, you’ll understand why I keep this on repeat all school year long.

Tips for this Meal Prep

Store in airtight jars in the fridge for up to 4 days.
Shake before eating or pour into a bowl to mix.

Oven Baked Chicken Breast (The Chicken I Use for Everything)

This easy oven baked chicken breast is the ultimate meal prep staple—tender, juicy, and perfectly seasoned with just salt, pepper, garlic, and olive oil. Use it in salads, wraps, bowls, and more all week long. Ready in 20 minutes!

Print Recipe Pin Recipe

Prep Time 5

Cook Time 15

Servings 4

Ingredients

2 large boneless skinless chicken breasts (about 1.5 lbs total)
1 tablespoon olive oil
½ teaspoon salt
½ teaspoon garlic powder
¼ teaspoon black pepper
Optional: 1 teaspoon honey

Let's Make It

Preheat oven to 400°F (use convection roast if available).
Slice each chicken breast in half horizontally to create 4 thin cutlets.
Place on a parchment-lined sheet pan or oven-safe rack.
Drizzle with olive oil and optional honey.
Sprinkle with salt, garlic powder, and black pepper on both sides.
Bake on the top rack for 15–20 minutes, flipping halfway through, until internal temp reaches 165°F.
Let rest 5 minutes before slicing or shredding.