High Protein Pasta Salad

Name: High Protein Pasta Salad with Greek Yogurt Dressing
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 6 servings
Cuisine: American
Ingredients: 1 (14.5 oz) box protein elbow pasta; 1 lb cooked ham, diced; 1 red bell pepper, finely diced; 1/2 red onion, finely diced; 1 bunch green onions, chopped; 3/4 cup frozen green peas; 3/4 cup plain non-fat Greek yogurt; 1/3 cup light mayonnaise; 2 tbsp ranch seasoning mix; 1 tsp garlic powder; salt, to taste; black pepper, to taste

This high-protein pasta salad combines protein-enriched pasta with ham, fresh vegetables, and a creamy Greek yogurt-based dressing for a satisfying dish that works as meal prep or quick dinner. It delivers significant protein while keeping calories lower than traditional mayo-heavy versions.

🌍American 🏷️Pasta salad 🏷️High-protein 🏷️Ham 🏷️Creamy Comfort-food

🏷️

🏷️Meal-prep

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TikTok

Total

25 min

Servings

6

Difficulty

Easy

Est. Cost

$23–$38

Recipe Source

View original recipe

From TikTok

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TikTok

Ingredients

1 (14.5 oz) box protein elbow pasta
1 lb cooked ham, diced
1 red bell pepper, finely diced
1/2 red onion, finely diced
1 bunch green onions, chopped
3/4 cup frozen green peas
3/4 cup plain non-fat Greek yogurt
1/3 cup light mayonnaise
2 tbsp ranch seasoning mix
1 tsp garlic powder
salt, to taste
black pepper, to taste

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Instructions

1
Cook the protein pasta in a pot of boiling water according to package directions until al dente.
2
While the pasta is cooking, finely dice the ham.
3
In a separate pot or pan, briefly sear the diced ham until lightly browned. Set aside.
4
Once the pasta is cooked, drain it and rinse under cold water to cool it down completely. Set aside.
5
Finely dice the red bell pepper and red onion, and chop the green onions.
6
In a large mixing bowl, combine the plain Greek yogurt and light mayonnaise to create the dressing base.
7
Season the dressing with salt, black pepper, garlic powder, and ranch seasoning mix.
8
Add the cooled, drained pasta to the dressing and stir to coat.
9
Add the diced red bell pepper, red onion, green onions, frozen peas, and the seared ham to the bowl.
10
Mix everything together until all ingredients are evenly combined. Serve immediately or chill before serving.

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Tips & Notes

Pro tips

Cool the cooked pasta completely before mixing with dressing to prevent it from becoming mushy.
Dice all vegetables uniformly (about 1/4 inch) so they distribute evenly and cook evenly during chilling.
Mix the Greek yogurt, mayo, and ranch seasoning separately first, then fold into pasta gently to avoid breaking it.
Taste and adjust salt after adding ham — ranch mix and ham both contribute sodium.

Substitutions

Plain non-fat Greek yogurt → plain regular Greek yogurt (slightly creamier, +20 cal per serving)
Light mayonnaise → avocado or olive oil-based mayo (richer flavor, no change to nutrition)
Frozen green peas → fresh corn kernels or diced cucumber (fresher texture, same protein)
Ranch seasoning mix → 1 tbsp fresh dill + 1 tsp onion powder + 1 tsp garlic powder (fresher taste)

Storage & make-ahead

Cover and refrigerate up to 4 days. Stir well before serving as dressing may separate; add a splash of Greek yogurt if it seems dry.

Common Questions

Can I use regular pasta instead of protein pasta?

Yes, but you'll lose about 5-8g of protein per serving. Regular elbow pasta works identically in texture and cooking time.

How long does this salad keep in the fridge?

Covered, it stays fresh for 3-4 days. The dressing may separate slightly; stir before serving.

Can I make this ahead for meal prep?

Yes. Assemble fully and refrigerate up to 4 days. Add dressing just before eating if you prefer a firmer texture, or mix throughout for a creamier result after sitting.