If you're looking for a creamy pasta salad that's packed with protein, fresh flavor, and easy ingredients, this Healthy High Protein Creamy Pesto Pasta Salad is about to become one of your favorite meal prep lunches. Made with Banza pasta, cottage cheese, basil pesto, and spinach, this creamy pesto pasta salad delivers all the rich pesto flavor you love with an extra boost of protein and fiber.
This pasta salad can be served warm or cold, making it a great option for meal prep, light lunches, quick dinners, or easy side dishes throughout the week.
If you're looking for some more meal prep friendly lunches, you will love my healthy greek bow tie pasta salad, Easy & Balanced Italian Meal Prep Pasta Salad and my Easy & Healthy Lentil Tabouli Salad.
Why You'll Love This Recipe
- Packed with protein and fiber
- Easy meal prep lunch option
- Creamy without heavy cream
- Can be served hot or cold
- Made with simple ingredients
- Great for busy weekdays
- Fresh pesto flavor in every bite
- Perfect light lunch or side dish
- Ready in just 20 minutes
- Stores well for several days
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Ingredients
- Banza cavatappi pasta - Adds protein and fiber while holding onto the creamy pesto sauce perfectly.
- Cottage cheese - Creates a creamy, protein-packed sauce base.
- Basil pesto - Adds rich basil flavor and healthy fats.
- Water or pasta water - Helps thin the sauce to the perfect consistency.
- Spinach - Adds nutrients, color, and freshness.
- Red pepper flakes - Optional garnish for a little heat and extra flavor.
See recipe card for quantities.
Instructions
- Cook the Pasta- Bring a medium pot of salted water to a boil and cook the Banza pasta according to package instructions until al dente. Drain and allow the cooked pasta to cool slightly.
- Make the Creamy Pesto Sauce- While the pasta cooks, add cottage cheese and basil pesto to a food processor. Blend for about 45 seconds until smooth and creamy. Avoid overblending.
- Combine Everything- Transfer the creamy pesto mixture to a large bowl. Add chopped spinach and stir to combine. Add 2-3 tablespoons of cold water or pasta water to thin the sauce if needed. Add the cooked pasta and toss until evenly coated.
- Serve- Garnish with red pepper flakes if desired and serve warm or cold. For meal prep, divide into airtight containers and refrigerate until ready to enjoy.
Substitutions
- Banza Pasta: Swap for chickpea pasta, whole wheat pasta, lentil pasta, or regular pasta.
- Cottage Cheese: Use ricotta cheese, Greek yogurt, or dairy-free cottage cheese alternatives.
- Basil Pesto: Use spinach pesto, arugula pesto, sun-dried tomato pesto, or homemade pesto.
- Spinach: Substitute arugula, kale, or fresh basil.
- Water: Use reserved pasta water for extra creamy texture.
- Red Pepper Flakes: Add black pepper or omit for a milder flavor.
- Gluten-Free: Use certified gluten-free pasta like chickpea or lentil pasta.
- Dairy-Free: Use dairy-free pesto and dairy-free cottage cheese alternatives.
- Vegetarian: This recipe is naturally vegetarian.
Variations
- Pesto Chicken Pasta Salad - Add grilled chicken or rotisserie chicken for extra protein.
- Mediterranean Version - Add cherry tomatoes, black olives, and fresh mozzarella pearls.
- Spicy Pesto Pasta Salad - Add extra red pepper flakes or chili crisp.
- Creamy Sun-Dried Tomato Pasta Salad - Add chopped sun-dried tomatoes for extra flavor.
- Fresh Herb Upgrade - Add fresh basil leaves or parsley before serving.
- Extra Veggie Version - Add roasted zucchini, broccoli, or bell peppers.
Equipment
- Medium pot
- Colander
- Large bowl
- Food processor
- Knife
- Cutting board
- Measuring cups and spoons
- Meal prep containers or airtight containers
Storage
- Store leftovers in an airtight container in the refrigerator for up to 4-5 days.
- This pasta salad can be enjoyed cold straight from the fridge or reheated gently.
- If reheating, add a splash of water or milk to loosen the sauce if needed.
- Do not freeze.
Christina's Dietitian Tip
Using cottage cheese in the sauce is a great way to boost protein while creating a creamy texture without relying on heavy cream. Pairing chickpea pasta with spinach also increases fiber, helping keep you full and satisfied longer. For even more nutrition, add extra veggies or lean protein like grilled chicken.
FAQ
Yes! This recipe tastes delicious both warm and cold.
Absolutely. It stores well for up to 5 days and makes a great grab-and-go lunch.
Cavatappi, rotini, penne, or bow tie pasta all work well.
It's best enjoyed fresh or refrigerated since the creamy sauce texture can change after freezing.
Pasta
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Dinner
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Healthy High Protein Creamy Pesto Pasta Salad
Equipment
- Medium pot
- Colander
- Large bowl
- Food Processor
- Knife
- Cutting Board
- Measuring cups and spoons
- Meal prep containers or airtight containers
Ingredients
- 1 tablespoon Avocado Oil
- 1 box Banza Cavatappi Pasta
- 1 container (16 Ounces) 2% Good Culture Cottage Cheese
- 1 container (6.7 ounces) Rao's Basil Pesto
- 2 tablespoon Water to thin out the sauce
- 2 cup Spinach Chopped
Garnish With:
- Red Pepper Flakes optional
Instructions
- Cook the Pasta- Bring a medium pot of salted water to a boil and cook the Banza pasta according to package instructions until al dente. Drain and allow the cooked pasta to cool slightly.
- Make the Creamy Pesto Sauce- While the pasta cooks, add cottage cheese and basil pesto to a food processor. Blend for about 45 seconds until smooth and creamy. Avoid overblending.
- Combine Everything- Transfer the creamy pesto mixture to a large bowl. Add chopped spinach and stir to combine. Add 2-3 tablespoons of water or pasta water to thin the sauce if needed. Add the cooked pasta and toss until evenly coated.
- Serve- Garnish with red pepper flakes if desired and serve warm or cold. For meal prep, divide into airtight containers and refrigerate until ready to enjoy.
Notes
Nutrition
Food Safety
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
- See more guidelines at USDA.gov.
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