How do you stop pesto pasta salad from getting oily or greasy?

The "greasy" feeling comes from using oil as the primary emulsifier. By using a yogurt or cottage cheese base, you create a protein-rich emulsion that stays creamy and light rather than heavy and oily.

Can you make a high protein creamy pesto dressing with cottage cheese?

Yes, and it’s actually the superior way to make it! Blending cottage cheese removes the curds and leaves you with a sauce that is high in casein and whey protein, making it incredibly satiating.

Why does pesto pasta salad taste bland after chilling, and how do you fix it?

This is known as "Salt Dulling." Cold temperatures suppress our taste buds' ability to perceive salt and spice. If your salad tastes bland the next day, add a squeeze of fresh lemon juice or a pinch of flaky sea salt to "wake up" the flavors.

Can you make pesto pasta salad ahead of time without it getting soggy?

To avoid sogginess, keep your vegetables (like spinach) at the bottom of the container and the dressing on top of the chicken/pasta. Don't toss until you are ready to eat, or use the "Dressing Layer" strategy mentioned in my High Protein Sesame Ginger Chicken Salad .

Creamy High Protein Chicken Pesto Pasta Salad (No-Mayo Recipe)

Description

This High Protein Chicken Pesto Pasta Salad features 45g of protein and a creamy, no-mayo pesto dressing made from cottage cheese. A decadent yet macro-friendly meal perfect for muscle recovery and meal prep!

Ingredients

Scale

The Pasta and Protein

8 oz High-Protein Rotini (Chickpea or Lentil)
1 lb Chicken Breast, seasoned with salt, pepper, and garlic powder
1 cup Cherry Tomatoes, halved
2 cups Fresh Baby Spinach, roughly chopped

The High-Protein Creamy Pesto

1 cup Fresh Basil Leaves, packed
1 cup Low-Fat Cottage Cheese
2 cloves Fresh Garlic, minced
1 tbsp Fresh Lemon Juice
2 tbsp Grated Parmesan Cheese
1/2 tsp Salt
1/4 tsp Black Pepper
Optional: 1 tsp Red Pepper Flakes

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Instructions

Cook Pasta: Boil the high-protein rotini in heavily salted water according to package directions until al dente. Drain and immediately rinse under cold water to stop the cooking.
Sear Chicken: Heat a skillet over medium-high heat. Sear the seasoned chicken breasts for 6–7 minutes per side until the internal temperature reaches $165^circ F$. Let rest for 10 minutes, then dice.
Blend Sauce: In a blender or food processor, combine the basil, cottage cheese, garlic, lemon juice, parmesan, salt, and pepper. Blend until completely silky.
Combine: In a large mixing bowl, add the chilled pasta, cubed chicken, halved cherry tomatoes, and chopped spinach.
Toss: Pour the creamy pesto dressing over the ingredients. Fold gently until everything is evenly and heavily coated.

Notes

Pasta Selection: Rinsing protein-based pastas (like chickpea) under cold water is essential to prevent them from becoming gummy.
The “Drying Out” Fix: High-protein pasta absorbs sauce over time. If eating as leftovers, stir in a teaspoon of water or lemon juice to revive the creaminess.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Lunch/Dinner
Method: Searing/Mixing
Cuisine: Italian-Inspired

Nutrition

Serving Size: 1 Large Bowl
Calories: 410
Sugar: 5g
Sodium: 520mg
Fat: 8g
Saturated Fat: 2g
Carbohydrates: 38g
Fiber: 4g
Protein: 45g
Cholesterol: 95mg