This Creamy Ranch Protein Pasta Salad is the easy, tasty way to pack more protein into weekday lunches and potluck sides. Built with Greek yogurt and protein powder, it stays creamy without mayo, and holds up well for make ahead meals.
Why this recipe works:
- High protein and filling, ideal for active days and meal prep.
- Creamy ranch flavor without heavy mayonnaise, using Greek yogurt for tang.
- Uses whole wheat or chickpea rotini to boost fiber and protein.
- Quick to assemble, chill, and serve, perfect for busy households.
If you love a satisfying bowl, you will also enjoy other high protein pasta salad twists that lean into bold flavors and balanced macros.
Ingredients
- 8 oz whole wheat rotini pasta, or chickpea pasta for extra protein
- 1 cup plain Greek yogurt, full-fat recommended for creamiest texture
- 1/4 cup milk, plus more if needed for consistency
- 1 packet ranch seasoning mix
- 1 scoop vanilla or unflavored protein powder, approximately 30g, unflavored gives most authentic ranch taste
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced, English cucumbers preferred
- 1/4 red onion, finely chopped, soak in cold water 5 minutes to reduce sharpness
- 1/2 cup black olives, sliced
- 1/4 cup fresh parsley, chopped
- Salt and pepper, to taste
Ingredient notes and substitutions:
- Swap chickpea rotini for a gluten-free option, if needed.
- Use low-fat Greek yogurt to reduce calories, though texture will be less rich.
- Unflavored protein powder keeps ranch flavor true. Vanilla can work if you like a slightly sweet note.
Photo of ingredients laid out, and process photos are helpful to reference before starting.
Where to find specialty items, like chickpea pasta and bulk protein powder, check natural food aisles or online retailers for best prices.
You might also browse a wider collection of high protein salads for more meal prep inspiration.
STEP-BY-STEP
Cook the rotini in well-salted water according to package directions until al dente, usually 9 to 11 minutes. Drain immediately and rinse under cold running water for about 30 seconds, tossing with your hands to ensure every piece cools evenly. Let drain in the colander while you prepare the dressing. The pasta should feel room temperature or slightly cool to touch before mixing.
Visual cue, pasta is done when the center has a tiny bite but no raw texture.While pasta cools, whisk together Greek yogurt, milk, ranch seasoning, and protein powder in a large mixing bowl until completely smooth with no powder lumps visible. The mixture should be pourable like thick salad dressing. If it is too thick, add milk one tablespoon at a time until you reach the right consistency.
Tip for success, sift or very slowly add powder while whisking to avoid clumps.Add the cooled pasta to your dressing bowl along with tomatoes, cucumber, red onion, olives, and parsley. Use a large spatula to fold everything together gently. Every piece should be lightly coated but not swimming in dressing.
Process photos for key steps help ensure even coating.Season with salt and pepper to taste. Cover tightly and refrigerate for at least 30 minutes before serving to let the flavors meld. Give it a quick stir before serving as the dressing may settle at the bottom. If making more than 4 hours ahead, reserve about 1/4 cup of dressing to stir in just before serving.
Checkpoint, flavor is best after a short chill, and texture firms once cold.
For alternative flavor bases, try a herby swap inspired by a creamy twist like creamy pesto pasta to vary your weekly rotation.
TIPS & VARIATIONS
Make-ahead and storage instructions:
- Store in an airtight container up to 3 days, stirring reserved dressing in if needed to refresh texture.
- Do not freeze, as yogurt textures change when thawed.
3 to 4 recipe variations:
- Dairy-free, use a plant-based yogurt and unflavored vegan protein powder.
- Lower sodium, use reduced-sodium ranch seasoning or homemade herbs.
- Extra crunch, add chopped celery and toasted sunflower seeds.
- Mediterranean, swap parsley for dill and add feta if not dairy-free.
Serving suggestions:
- Serve on a bed of mixed greens, with grilled chicken, or alongside crusty bread. For more crowd-pleasing ideas, check this list of high protein pasta dinner ideas.
Pro tips for best results:
- Cool pasta fully to prevent watery dressing.
- Taste and adjust seasoning after chilling, heat brings out different flavors.
COMMON MISTAKES TO AVOID
- Mixing warm pasta with dressing, this makes the salad watery. Fix, always cool pasta first.
- Adding protein powder all at once, this causes lumps. Fix, whisk slowly or sift powder into the yogurt.
- Using low-fat yogurt without adjusting liquid, the dressing may be thin. Fix, reduce milk or use a thicker yogurt.
- Over-salting before tasting, olives and ranch mix add sodium. Fix, season lightly and adjust after chilling.
- Letting the salad sit too long without reserved dressing, it can become dry. Fix, reserve 1/4 cup dressing for refreshing before serving.
- Skipping the onion soak, raw onion can overpower the salad. Fix, soak finely chopped onion in cold water for 5 minutes and drain.
- Not chilling long enough, flavors will be flat. Fix, give it at least 30 minutes in the refrigerator to meld.
For a complementary protein-packed side, consider pairing with a simple high protein egg salad for variety during meal prep.
Creamy Ranch Protein Pasta Salad
Ingredients
Pasta and base ingredients
- 8 oz whole wheat rotini pasta, or chickpea pasta for extra protein Chickpea pasta can be used for a gluten-free option.
- 1 cup plain Greek yogurt, full-fat recommended for creamiest texture Low-fat Greek yogurt can be used to reduce calories, but texture will be less rich.
- 1/4 cup milk, plus more if needed for consistency
- 1 packet ranch seasoning mix Use reduced-sodium ranch seasoning for a lower sodium option.
- 1 scoop vanilla or unflavored protein powder, approximately 30g Unflavored protein powder keeps ranch flavor true; vanilla can add sweetness.
Vegetables
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced, English cucumbers preferred
- 1/4 red onion, finely chopped Soak in cold water for 5 minutes to reduce sharpness.
- 1/2 cup black olives, sliced
- 1/4 cup fresh parsley, chopped For a Mediterranean twist, swap parsley for dill and add feta if not dairy-free.
Seasoning
- Salt and pepper, to taste Season lightly before chilling and adjust after.
Instructions
Preparation
- Cook the rotini in well-salted water according to package directions until al dente, usually 9 to 11 minutes. Drain immediately and rinse under cold running water for about 30 seconds.
- Let drain in the colander while you prepare the dressing. The pasta should feel room temperature or slightly cool to touch before mixing.
- In a large mixing bowl, whisk together the Greek yogurt, milk, ranch seasoning, and protein powder until completely smooth.
- Add cooled pasta to the dressing bowl along with tomatoes, cucumber, red onion, olives, and parsley. Gently fold everything together until every piece is coated.
- Season with salt and pepper to taste and refrigerate for at least 30 minutes before serving.
