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High Protein Caprese Pasta Salad - Fresh, Satisfying, and Meal-Prep Friendly

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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 12 oz short pasta (penne, rotini, or high-protein chickpea/lentil pasta)
  • 1 cup small mozzarella balls (ciliegine), halved, or diced fresh mozzarella
  • 2 cups cherry or grape tomatoes, halved
  • 1/2 small red onion, very thinly sliced (optional)
  • 1/3 cup fresh basil, sliced into ribbons (plus more for garnish)
  • 1 cup grilled chicken breast, diced; or 1 cup chickpeas, rinsed and drained (choose one or mix)
  • 2 tbsp toasted pine nuts or slivered almonds (optional for crunch)
  • 1/2 cup plain Greek yogurt (2% or 5%)
  • 1/3 cup cottage cheese (blended smooth, optional but great for protein)
  • 2 tbsp extra-virgin olive oil
  • 2–3 tbsp balsamic vinegar (to taste)
  • 1 tsp Dijon mustard
  • 1 small garlic clove, grated or finely minced
  • 1/2 tsp honey or maple syrup (balances acidity)
  • 1/2 tsp kosher salt, plus more to taste
  • 1/4 tsp black pepper
  • 1–2 tbsp water to thin, as needed

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook pasta until just al dente. Drain, then rinse under cool water to stop cooking. Shake off excess water.
  2. Make the dressing: In a bowl, whisk Greek yogurt, cottage cheese, olive oil, balsamic, Dijon, garlic, honey, salt, and pepper. Add water a little at a time until it’s pourable but still creamy.
  3. Prep the mix-ins: Halve tomatoes and mozzarella. Thinly slice red onion. Slice basil into ribbons right before mixing to keep it fresh and green.
  4. Toss the base: In a large bowl, combine pasta, tomatoes, mozzarella, onion, and your protein of choice (chicken or chickpeas). Add pine nuts if using.
  5. Add dressing: Pour in about two-thirds of the dressing and toss gently to coat. Add more dressing as needed so everything is glossy but not soupy.
  6. Season and finish: Taste and adjust with extra salt, pepper, or a splash more balsamic. Fold in most of the basil, reserving a bit for garnish.
  7. Rest briefly: Let the salad sit for 10 minutes so flavors marry. Garnish with remaining basil before serving.