This High Protein Feta Cranberry Penne Salad brings together everything I love about a meal that works hard for you: bright flavors, satisfying protein, and that beautiful balance between hearty and fresh. I remember the first time I tossed together pasta with grilled chicken and tangy feta for a summer potluck, and folks kept asking what made it so different from the usual mayo-heavy pasta salads.
On those warm Sunday afternoons at Grandma’s farm, we’d gather around her big wooden table after church, and she’d serve these colorful composed salads that made everyone feel nourished without feeling weighed down. She always said the secret was in the dressing: something bright that made every ingredient sing. This High Protein Feta Cranberry Penne Salad carries that same spirit, combining tender penne with protein-packed ingredients and a zesty orange vinaigrette that’ll have your family coming back for seconds. The best part? You can make it ahead, and it actually tastes better the next day when all those flavors have gotten to know each other.
What Makes This High Protein Feta Cranberry Penne Salad So Special
I’ve made countless pasta salads over the years, but this one has earned its permanent spot in my recipe box for good reason. When I needed something that could feed my growing family after baseball games and still pack enough nutrition to keep everyone satisfied, this High Protein Feta Cranberry Penne Salad became my go-to solution.
Here’s why this recipe works every time:
Delivers 40 grams of protein per serving through grilled chicken, chickpeas, feta, eggs, and walnuts, perfect for post-workout meals or busy weeknights. Uses simple pantry ingredients you likely have on hand, with no specialty items or hard-to-find components. Comes together in just 35 minutes from start to finish, making it ideal for meal prep or last-minute gatherings. Similar to other high protein meals, this salad tastes even better after a day in the fridge, as the orange vinaigrette marinates all those delicious ingredients.
This recipe adapts easily to dietary needs: swap the chicken for extra chickpeas or tofu, use gluten-free pasta, or adjust the sweetness level. It travels beautifully to potlucks, picnics, and packed lunches without getting soggy or losing its appeal.
I find myself reaching for this recipe whenever I need something that looks impressive but doesn’t require constant attention in the kitchen. My grandchildren request it for their school lunches, and my daughter makes it every Sunday for the week ahead.
Ingredient Spotlight
Penne pasta serves as the sturdy foundation that holds up beautifully to the hearty mix-ins and creamy dressing, and I always cook mine just to al dente so it maintains a pleasant bite even after being dressed.
Grilled chicken breast provides lean, high-quality protein that keeps this salad satisfying for hours. Letting it rest after grilling ensures every slice stays juicy and tender.
Feta cheese adds that tangy, salty punch that balances the sweetness of the cranberries, and I prefer block feta that I crumble myself since it has better texture and flavor than pre-crumbled versions.
Dried cranberries bring natural sweetness and chewy texture that contrasts perfectly with the crisp vegetables, creating those little flavor surprises in every bite.
Toasted walnuts contribute healthy fats, extra protein, and that essential crunch factor that makes this High Protein Feta Cranberry Penne Salad feel complete. To toast walnuts, spread them on a baking sheet and bake at 350°F for 8-10 minutes until fragrant, or toast in a dry skillet over medium heat for 5-7 minutes, stirring frequently.
Baby spinach sneaks in extra nutrients and vibrant color without overwhelming the dish, and it wilts just slightly when tossed with the warm pasta for perfect texture.
Chickpeas boost the protein content significantly while adding creamy texture and mild flavor that lets the other ingredients shine, similar to how they work in Mediterranean-style dishes.
Fresh orange juice creates the bright, citrusy base for the vinaigrette that cuts through the richness and makes every ingredient taste more vibrant.
Greek yogurt thickens the dressing while adding protein and tanginess, replacing some of the oil for a lighter but still creamy consistency.
How to Make High Protein Feta Cranberry Penne Salad
Step 1. Start by getting your pasta water boiling first since that takes the longest. Fill a large pot with salted water (it should taste like the sea) and bring it to a rolling boil before adding your penne.
Step 2. While the pasta cooks, season your chicken breast generously with salt, pepper, and a drizzle of olive oil, then grill it over medium-high heat for 6-7 minutes per side until it reaches 165°F internally and shows those beautiful grill marks.
Step 3. Letting the chicken rest for at least 5 minutes after grilling makes all the difference. It allows the juices to redistribute, ensuring every slice stays moist and flavorful.
Step 4. The secret to a good vinaigrette is whisking vigorously to emulsify everything. Combine your orange juice, olive oil, Greek yogurt, honey, Dijon mustard, salt, and pepper in a small bowl until smooth and creamy.
Step 5. Once your pasta reaches al dente texture (test a piece – it should have a slight firmness in the center), drain it completely and rinse under cold water to stop the cooking and cool it down for the salad.
Step 6. In your largest mixing bowl, combine the cooled pasta, sliced grilled chicken, crumbled feta, dried cranberries, toasted walnuts, chickpeas, baby spinach, thinly sliced red onion, and chopped hard-boiled eggs.
Step 7. Drizzle that beautiful orange vinaigrette over everything and toss gently but thoroughly. I use two large spoons to lift and fold rather than stirring, which keeps the ingredients intact and evenly coated.
Step 8. Taste and adjust the seasoning at this point, adding a pinch more salt or a squeeze of fresh orange if needed, since the flavors will mellow slightly when chilled.
Keeping This High Protein Feta Cranberry Penne Salad Fresh
I typically store leftovers in an airtight container in the refrigerator for up to 3 days, and honestly, this salad tastes even better on day two when all those flavors have had time to meld together. The pasta absorbs some of the vinaigrette, the spinach wilts slightly, and everything becomes more cohesive. If you’re meal prepping, my method works beautifully: keep the dressing separate in a small jar and toss it with the salad just before serving to maintain the crispest texture.
For the best texture, I enjoy this salad cold straight from the fridge, though some folks in my family prefer to let it sit at room temperature for 15-20 minutes before eating. Through trial and error, I learned that this salad doesn’t freeze well due to the pasta, fresh vegetables, and dairy components, so I recommend making only what you’ll eat within those 3 days.
When packing this for lunches, I portion individual servings into containers and add a small cup of extra dressing on the side. My grandchildren have discovered that a handful of extra walnuts or a few more cranberries stirred in before eating makes their leftovers feel like a brand-new meal.
Perfect Partners for This Salad
This High Protein Feta Cranberry Penne Salad shines as a complete meal on its own, but when I’m serving it at gatherings, I love pairing it with a few complementary sides:
Garlic bread or crusty artisan rolls provide that warm, carb-forward contrast to the cool, refreshing salad, and the bread is perfect for soaking up any extra vinaigrette at the bottom of your bowl. Simple tuna and white bean salad adds extra freshness and crunch without competing with the main dish’s flavors.
Roasted seasonal vegetables like asparagus in spring or butternut squash in fall bring additional nutrients and create a more substantial spread for larger gatherings. If you want something warm to contrast the cold salad, try serving it alongside creamy tomato soup.
Fresh fruit platter with melon, berries, and grapes echoes the cranberry sweetness while cleansing the palate between bites. Iced tea or lemonade complements the orange vinaigrette beautifully and keeps the meal feeling light and summery, even on cooler days.
FAQs
I recommend preparing all the components up to 24 hours in advance, but keeping the dressing separate until just before serving prevents the pasta from absorbing too much liquid and becoming mushy.
Many home cooks find success with rotisserie chicken for convenience, grilled shrimp for a lighter option, or extra chickpeas and cubed tofu for a vegetarian version that still delivers impressive protein.
To prevent this issue, rinse the cooked pasta thoroughly under cold water and toss it with a tiny drizzle of olive oil before adding the other ingredients. This creates a light coating that keeps each piece separate.
High Protein Feta & Cranberry Penne Salad with Orange Vinaigrette and Grilled Chicken
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Cook the penne according to package instructions until al dente. Drain, rinse under cold water, and set aside.
- Season chicken breast with salt, pepper, and a drizzle of olive oil. Grill for 6-7 minutes per side until cooked through (165°F internal temperature). Let rest for 5 minutes, then slice.
- In a small bowl, whisk together orange juice, olive oil, Greek yogurt, honey, Dijon mustard, salt, and black pepper until well combined and creamy.
- In a large mixing bowl, combine cooked pasta, sliced grilled chicken, crumbled feta, dried cranberries, toasted walnuts, chickpeas, baby spinach, thinly sliced red onion, and chopped hard-boiled eggs.
- Drizzle the orange vinaigrette over the salad and toss gently to coat everything evenly.
- Serve immediately or refrigerate for up to 3 days (keep dressing separate until ready to serve).
