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High Protein Creamy Taco Pasta Salad - A Satisfying, Flavor-Packed Meal

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Prep Time 15 minutes
Cook Time 12 minutes
Total Time 27 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 8 ounces high-protein pasta (like chickpea, lentil, or protein-enriched wheat; short shapes such as rotini, penne, or shells work best)
  • 1 pound lean ground turkey or beef (93% lean or higher)
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 cup corn (frozen and thawed, canned and drained, or fresh off the cob)
  • 1 red bell pepper, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 small red onion, finely diced
  • 1/2 cup cilantro, chopped (optional but recommended)
  • 1 avocado, diced (optional, add just before serving)
  • 1 cup plain Greek yogurt (2% or 5% for extra creaminess)
  • 2–3 tablespoons light mayonnaise (adds richness and smooth texture)
  • 2 tablespoons fresh lime juice (plus extra to taste)
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon kosher salt, plus more to taste
  • Freshly ground black pepper, to taste
  • 1–2 tablespoons water or milk, as needed to thin
  • Shredded cheddar or Mexican blend cheese (1/2–3/4 cup)
  • Pickled jalapeños, chopped
  • Hot sauce or chipotle in adobo for heat
  • Crushed tortilla chips for serving (add at the table to stay crunchy)

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook pasta until just al dente. Drain and rinse briefly under cool water to stop cooking. Toss with a drizzle of olive oil to prevent sticking and set aside to cool.
  2. Brown the meat: In a large skillet over medium-high heat, cook the ground turkey or beef, breaking it up as it browns. Season with a pinch of salt and pepper. Cook until no longer pink, 6–8 minutes. Let it cool slightly.
  3. Mix the dressing: In a bowl, whisk together Greek yogurt, mayonnaise, lime juice, chili powder, cumin, smoked paprika, garlic powder, onion powder, salt, and pepper. Add 1–2 tablespoons water or milk to reach a creamy, pourable consistency. Taste and adjust lime or salt as needed.
  4. Prep the veggies: Dice the red bell pepper, halve the cherry tomatoes, finely chop the red onion, and roughly chop the cilantro. Rinse and drain the black beans and prepare the corn.
  5. Combine: In a large mixing bowl, add the cooled pasta, cooked meat, black beans, corn, bell pepper, tomatoes, red onion, and cilantro. Pour over most of the dressing and toss until evenly coated. If adding cheese, fold it in now.
  6. Chill: Cover and refrigerate for at least 30 minutes to let the flavors meld. The pasta may absorb some dressing as it chills.
  7. Finish and serve: Just before serving, add the diced avocado and the remaining dressing to refresh the salad’s creaminess. Squeeze an extra splash of lime if it needs brightness. Top with jalapeños or crushed tortilla chips if you like.