High-Protein Mediterranean Pasta Salad
This high-protein Mediterranean pasta salad is a quick 10-minute meatless meal prep made with protein noodles, garbanzo beans, fresh veggies, olives, artichokes, and feta. Packed with fiber and flavor, it’s the perfect healthy lunch option.
Creator: Leslie Stokes
You know I love my chicken bowls and high-protein dinners… but sometimes I just want something fresh. Something bright. Something that feels light but still keeps me full. This is that lunch. This high-protein Mediterranean pasta salad is completely meatless, full of fiber, loaded with veggies, and made with protein noodles and garbanzo beans so you’re still getting a solid protein boost.
It took me less than 10 minutes to throw together. And honestly? It tastes even better the next day. This was my lunch meal prep this week and I am not mad about it.
Why I Love This High-protein Mediterranean pasta salad for Meal Prep
Let’s talk about why this one is elite:
• It holds up beautifully in the fridge
• It doesn’t get soggy
• It’s packed with fiber (hello gut health)
• The protein noodles + garbanzo beans give it staying power
• It feels fresh and light
• It’s vegetarian but still satisfying
And because we’re using protein pasta, this isn’t just a carb-heavy pasta salad. It’s balanced. The garbanzo beans add even more plant-based protein and fiber, which I love for steady energy. No afternoon crash over here.
Why Protein Noodles Make a Difference
Regular pasta would be fine here… but protein pasta levels this up. It boosts the protein without changing the flavor. And since we’re not using meat, it helps balance the macros so you’re not just eating carbs and veggies. I love using lentil, chickpea, or high-protein wheat blends for recipes like this. It’s one of my easiest macro hacks.
Why I’m Loving More Meatless Lunches
I still love my chicken bowls, but rotating in plant-based lunches gives my digestion a little break and keeps meals interesting.
This one is:
High fiber
Balanced
Fresh
Easy
Under 10 minutes
No reheating required
Perfect for busy mom life. Perfect for work-from-home days. Perfect for packing.
If you make this, tag me so I can see your version. And if you want more high-protein meatless meal prep ideas, tell me in the comments — I’m kind of loving this vibe lately.
Now excuse me while I go eat this straight from the container again.
Tips for how I store this Meal Prep
I divided this into 4 glass meal prep containers and it held perfectly for 3–4 days.
Pro Tip:
If you like your feta extra fresh, store it separately and sprinkle on top when serving.
The pasta doesn’t dry out because of the olive oil base, and the artichokes + olives actually make it taste better as it sits.
I hope this meal prep helps you! Don’t forget to follow along on social media for more Meal Prep + healthy recipes!
High-Protein Mediterranean Pasta Salad (Meatless Meal Prep)
Ingredients
For the Salad
- 8 oz protein pasta rotini, fusilli, or bowtie
- 1 can 15 oz garbanzo beans, drained and rinsed
- 1½ cups cherry tomatoes halved
- 1 large English cucumber diced
- ¼-½ red onion thinly sliced
- ½ cup fresh parsley chopped
- Zest of 1 lemon
- ½ cup Kalamata olives sliced
- 1 cup artichoke hearts chopped
- ½ cup feta cheese crumbled
Lemon Olive Oil Dressing
- ⅓ cup extra virgin olive oil
- Juice of 2 lemons
- 1 tsp Dijon mustard optional but highly recommend
- 1 tsp honey optional, balances the acidity
- 1-1½ tsp kosher salt
- ½ tsp black pepper
Let's Make It
- Cook protein pasta in heavily salted water. Slightly undercook it by about 30–60 seconds so it doesn’t get soft in the fridge.
- Drain and let it cool completely. (This is key for meal prep.)
- In a large bowl, combine: Cooled protein pasta, Garbanzo beans, Cherry tomatoes, Cucumber, Red onion, Parsley, Lemon zest, Olives, Artichokes, and Feta
- Whisk dressing ingredients separately until emulsified.
- Pour over the salad and toss well.
- Let it sit at least 30 minutes before serving.
- It honestly tastes even better the next day once everything soaks in.
Nutrition Facts
Per serving (approximate):
Calories: 400–450
Protein: 18–22g (depending on pasta brand)
Fiber: High
Healthy fats from olive oil
It keeps you full without feeling heavy — which is exactly what I want from a weekday lunch.
Meal Prep in 1 Hour
You can use any two of the meals in this series to get your meal prep done in just about and hour, give or take!
Having your breakfast and lunch ready for the week helps you stay on track with your nutriton, saves you time and money! I truly beleive that meal prep does not need to be over complicated, take too much time or be boring!
I always get asked- “do you ever get tired of eating the same thing all week?” and the answer is, no! Not when the food taste good! I give plenty of variety in these preps and keep it simple!
As always, thanks for being here and remember, don’t over complicate the process! Take a deep breath, you got this!
