If you’ve ever wished pasta salad could be both crave-worthy and actually satisfying, then you need this High Protein Tuscan Chicken Pasta Salad in your life. It’s creamy, tangy, herby, and loaded with all the good stuff — shredded chicken, chickpeas, cucumbers, sun-dried tomatoes, and a dreamy cottage cheese-based dressing that might just steal the show. When you use a protein-rich chickpea pasta, each serving clocks in around 35 grams of protein, making this a back-to-school or meal-prep lunch that actually keeps you full. It’s fresh, bold, and basically the pasta salad glow-up we all needed.

A large bowl of rotini pasta salad with vegetables and fresh parsley, served with wooden salad utensils. Surrounding the bowl are a napkin, a small dish of salt, a bunch of parsley, pepper grinder, and a jar of dressing.

Friends, you know I love a good pasta salad. But this one? This High Protein Tuscan Chicken Pasta Salad is something special. It hits all the marks: creamy without being heavy, packed with protein, and full of flavor from those sweet and tart sun-dried tomatoes, juicy chicken, crunchy veggies, and a dressing that deserves its own fan club. I’m calling it Tuscan-inspired, but honestly, it tastes like something you’d pick up from a café that also sells really good olive oil and fresh herbs by the bundle.

What I love most is that it feels like a comfort food moment but eats like a smart lunch. It’s perfect for back-to-school season or a fresh reset in your meal prep routine. Whether you’re packing lunches, trying to simplify your weekdays, or just looking for something that actually keeps you full, this checks out. It’s one of those recipes that makes you look forward to leftovers, which is saying a lot when it comes to meal prep.

And let’s talk about that dressing for a second. It’s made with my all-time favorite cottage cheese brand, Good Culture, and blended with sun-dried tomatoes, garlic, lemon, and avocado oil until it’s smooth, tangy, and completely addictive. Honestly, I swear it’s good enough to be bottled up and sold in stores.

The salad and dressing hold up great in the fridge (up to 5 days). And can we talk texture? The contrast between the chewy pasta, soft chickpeas, crisp cucumbers, and tender chicken makes every bite interesting. It’s balanced without trying too hard, and if you’re anything like me, you’ll find yourself constantly thinking about it!

A bowl of cottage cheese with a gold spoon, lemon halves, a wooden citrus reamer, garlic cloves, a jar of sundried tomatoes in oil, a pepper grinder, salt, paprika, and a bottle of olive oil on a marble surface. — *To make the high-protein dressing, you’ll need cottage cheese, sun-dried tomatoes, lemon juice, avocado oil, paprika, garlic, salt, and pepper.*

A glass bowl filled with yogurt, sun-dried tomatoes, garlic, paprika, and oil sits on a marble counter near cottage cheese, salt, paprika, a pepper mill, and squeezed lemons. — *To make the high-protein dressing, you’ll need cottage cheese, sun-dried tomatoes, lemon juice, avocado oil, paprika, garlic, salt, and pepper.*

What You Need to Make This High-Protein Pasta Salad

For the Sun-Dried Tomato Protein Dressing:

Cottage Cheese: I’m using Good Culture’s whole milk version here. It’s creamy, tangy, and absolutely packed with protein. Trust me, it makes the dreamiest dressing base.
Sun-Dried Tomatoes in Oil: These bring that sweet, savory, concentrated tomato flavor that instantly makes it feel Tuscan. Drain them, but don’t be afraid of a little leftover oil; it adds richness.
Lemon Juice: Brightens everything up and balances the creaminess. Fresh is best!
Avocado Oil: Adds healthy fats and a smooth texture that helps the dressing cling to every noodle.
Paprika: Just a touch of color and a gentle smoky warmth that ties everything together.
Garlic: Because this is an Italian-inspired pasta salad and we’re not shy with flavor!
Kosher Salt & Black Pepper: Essential for bringing out all the other flavors. Don’t skip it!
Water: Just a splash if the dressing’s too thick to pour. Go slow and blend until it’s just right.

A spoon drizzles creamy, light brown sauce into a glass jar. In the background are a halved lemon, wooden juicer, a jar of oil with chili, salt, and a striped cloth. — *Taste and adjust the seasonings as needed, then set the dressing aside.*

For the Salad:

Chickpea Pasta: I like using chickpea-based pasta for the added protein and fiber, and it holds up really well in the fridge. I like using Rotini but you can use whatever you like!
Chickpeas: These add extra plant-based protein and a creamy, nutty bite. Rinse and drain them well so they don’t water down your salad.
Chicken Breast: You can shred or chop it. Either way, it adds satisfying heft and makes this salad feel like a full meal.
Celery: Brings a clean, crisp crunch to balance the creaminess of the dressing. Finely chop it so you get little pops of texture in every bite.
Sun-Dried Tomatoes: A little goes a long way here. They add a bold, savory bite and echo the flavors in the dressing.
Persian Cucumbers: I love these for their snap and subtle sweetness. They’re less watery than regular cucumbers so your salad won’t get soggy!
Parsley: Adds a fresh, herby finish that lightens things up. Chop it fine so it’s evenly distributed.

A wooden cutting board with chopped cucumber and celery, a knife, and surrounded by bowls of rotini pasta, cooked chicken, chickpeas, parsley, sundried tomatoes, and a jar of creamy dressing. — *To make this pasta salad, you’ll need chickpea pasta, chickpeas, chicken breast, celery, sun-dried tomatoes, Persian cucumbers, and parsley.*

A pot of cooked rotini pasta with a large serving spoon, surrounded by chopped cucumbers, shredded chicken, and a bowl of dressing on a marble countertop. — *To make this pasta salad, you’ll need chickpea pasta, chickpeas, chicken breast, celery, sun-dried tomatoes, Persian cucumbers, and parsley.*

How to Make This High Protein Tuscan Chicken Pasta Salad

To make this pasta salad, start by preparing the Sun-Dried Tomato Protein Dressing. Add all of the dressing ingredients (the cottage cheese, sun-dried tomatoes, lemon juice, avocado oil, paprika, garlic, salt and pepper) to a blender and blend until creamy and smooth. Taste and adjust the seasonings as needed, then set the dressing aside.

Next, prepare the pasta by cooking it according to the package instructions, but decrease the cook time by 2 minutes. The pasta should be al dente — firm, not soft. Once the pasta is done, drain it, rinse it under cold water to stop the cooking, and add it to a large bowl or meal-prep container.

A bowl filled with rotini pasta, chickpeas, cucumber, sun-dried tomatoes, celery, fresh herbs, and shredded chicken, with a spoon drizzling creamy dressing on top. A glass of dressing is nearby. High Protein Tuscan Chicken Pasta Salad — *Finally, pour the dressing over the pasta salad ingredients and toss everything is evenly coated. Enjoy!*

Then, drain and rinse the chickpeas and add them to the bowl with the pasta. Also add the chicken, celery, sun-dried tomatoes, cucumbers, and parsley. Finally, pour the dressing over the pasta salad ingredients and toss everything is evenly coated. Enjoy!

If you make this recipe, please be sure to leave a review and rating below! To see more recipes and behind the scenes, follow along on Instagram, TikTok, and Youtube! I’m also now on Pinterest, so stop by and take a look at what’s new.