As a Registered Dietitian, I’m always creating recipes that strike the perfect balance between nutrition and flavor, and this High-Protein Kale Orzo Pasta Salad does exactly that. With fiber-rich chickpeas, edamame for complete plant-based protein, and a creamy oil-free artichoke dressing, it’s a satisfying and wholesome dish you can prep ahead for the week.
This salad is loaded with plant-based protein from chickpeas, edamame, and hemp hearts, making it both filling and nourishing. Finely chopped kale holds up beautifully without wilting, especially when massaged with the creamy artichoke dressing. You can roast the beans for extra crunch or skip the oil for a lighter option. Best of all, it tastes even better the next day, making it ideal for meal prep.
This High-Protein Kale Orzo Pasta Salad recipe was inspired by my Dense Bean Salad and Asian Bean Salad on my site.
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👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me, as an expert in nutrition.
🥬 For the salad:
- Kale – High in calcium for bone health and low in oxalates, so your body can absorb it.
- Whole wheat orzo – Provides steady energy and fiber. Pasta is mechanically processed, which slows digestion and makes it gentler on blood sugar levels, even for people with diabetes.
- Chickpeas – Rich in plant protein and fiber, helping with fullness and blood sugar control.
- Edamame – Rich in lysine and leucine, two essential amino acids that support muscle repair and metabolic health, plus anti-inflammatory isoflavones.
- Parsley – Packed with vitamin K and antioxidants that support bone and immune health.
- Shallot –Adds prebiotic compounds that support gut health.
🫙 For the dressing:
- Artichoke hearts – Low in calories and high in fiber, they support digestion and make a creamy dressing without oil.
- Hemp hearts – Provide protein and omega-3s for heart health.
- Dijon mustard – Adds flavor.
- Garlic – Contains allicin, known for its immune-boosting and heart-protective effects.
- Paprika – Adds antioxidants and subtle warmth without sodium.
- Apple cider vinegar or lemon juice – Brightens the dish and may help regulate blood sugar.
- Date syrup or maple syrup – Natural sweeteners that round out the dressing with minerals and antioxidants.
See the printable recipe card below for quantities.
🥑 Substitutions
- Avocado – Add diced avocado for creaminess and healthy fats.
- Shallots – Quick pickle in apple cider vinegar and a splash of date or maple syrup for extra flavor.
- Chickpeas – Swap with more edamame for a protein boost, or use black beans, cannellini, or lentils.
- Pasta – Substitute orzo with any small whole grain pasta, or use lentil/chickpea pasta for extra protein.
- Lemon juice – Works well in place of apple cider vinegar in the dressing.
- Maple syrup – Easily replaces date syrup if preferred or on hand.
For more healthy salads, visit my Vegan Salad Recipes page.
📖 How to Make High-Protein Kale Orzo Pasta Salad
This is an overview. The full instructions are in the recipe card below.
- Optional quick-pickled shallots: Thinly slice the shallot and place in a small bowl or jar. Cover with 2 tablespoons apple cider vinegar and 1 teaspoon date syrup or maple syrup. Let it sit for at least 10 to 15 minutes while you prep the rest of the salad. No need to drain—just toss them in!
- Roast the chickpeas and edamame (optional): Toss with a drizzle of olive oil or lemon juice, a dash of garlic powder, and any favorite seasonings. Spread on a baking sheet and roast at 375ºF (190ºC) for 20 minutes or until crispy.
- Cook the orzo in boiling water until al dente. Drain and rinse with cold water to cool.
- Chop the kale finely using a food processor or chef’s knife. Set aside.
- Transfer the kale and parsley to a large bowl.
- Assemble: In a large bowl, mix orzo, roasted chickpeas and edamame, shallot with the chopped kale and parsley.
- Make the dressing: Blend all dressing ingredients in the same food processor (no need to rinse after kale) or a blender until creamy and smooth. Taste and adjust seasoning.
- Pour over the dressing and toss to combine.
✔️ Expert Tips
- Chop kale finely so it absorbs the dressing and stays tender—no need to massage if using a creamy dressing.
- Use a food processor to quickly chop kale and blend the dressing—no need to rinse in between.
- Roast chickpeas and edamame for crunch, or leave them soft for a quicker version.
- Quick-pickled shallots add brightness and depth—don’t skip them if you have 10 extra minutes.
- Meal prep win: Store the salad in an airtight container in the fridge for up to 4–5 days. The flavors get even better over time.
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🙋🏽♀️ Recipe FAQs
Cooked pasta that's chilled and prepared al dente lowers its glycemic impact by increasing resistant starch, making it gentler on blood sugar. Dietitians even recommend precooked, chilled pasta or potato salads for this reason.
Yes! This orzo pasta salad is ideal for meal prep. Store it in an airtight container in the fridge and it will stay fresh for up to 4–5 days. Many kale‑pasta salads taste even better after a day or two as the flavors meld.
👩🏽🍳 Made this recipe?
Let me know your thoughts on High-Protein Kale Orzo Pasta Salad by leaving a ⭐️ rating below or sharing it on Instagram.
Kale Pasta Salad
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Ingredients
For the salad:
- 1 shallot optional
- 1 ½ cups cooked chickpeas (or ½ cup dried, cooked) see note
- 1 ½ cups edamame see note
- ¾ cup dried orzo or pasta
- Drizzle of olive oil or lemon juice (optional for roasting)
- Dash of garlic powder (optional for roasting)
- 1 bunch curly kale
- ½ cup chopped parsley
For the dressing:
- 9 artichoke hearts
- 3 tablespoons hemp hearts
- 1 tablespoon Dijon mustard
- 3 small cloves garlic
- ¾ cup water
- 1 ½ teaspoons paprika
- 2 tablespoons apple cider vinegar or lemon juice
- 1 tablespoon date syrup or maple syrup
Instructions
- Quick pickle the shallot (optional): Thinly slice the shallot and place it in a small bowl or jar. Add 2 tablespoons apple cider vinegar (or lemon juice) and 1 teaspoon date syrup (or maple syrup). Stir and let sit at room temperature for at least 10–15 minutes while you prep the rest. This adds a bright, tangy flavor.
- Preheat the oven to 375ºF (190ºC) if roasting the chickpeas and edamame for a crispy texture.
- Roast the chickpeas and edamame (optional): Pat dry cooked chickpeas and frozen edamame (no need to thaw). Toss them on a baking sheet with a drizzle of olive oil or lemon juice, garlic powder, and a pinch of salt. Roast for 20 to 25 minutes, shaking halfway through, until golden and slightly crisp. Set aside to cool.
- Cook the pasta: Bring a pot of water to a boil. Add the dried orzo and cook until al dente according to package instructions (usually 7–9 minutes). Drain using a fine mesh sieve and rinse with cold water to stop the cooking and cool the pasta.
- Chop the kale and parsley: Remove tough kale stems and finely chop the leaves using a sharp knife or food processor. Chop fresh parsley. Set aside.
- Make the dressing: In a blender or the same food processor used to chop kale, blend artichoke hearts (drained), hemp hearts, Dijon mustard, garlic cloves, water, paprika, apple cider vinegar, and date or maple syrup. Blend until smooth and creamy.
- Assemble the salad: In a large mixing bowl, combine the cooked orzo, roasted (or unroasted) chickpeas and edamame, chopped kale, parsley, and pickled shallots (with or without their liquid, depending on your preference). Pour the dressing over and toss well to combine.
- Serve or store: Taste and adjust salt or acidity as needed. Enjoy right away or store in an airtight container in the fridge for 4–5 days. Flavors improve as it sits!
Notes
- Nutrition facts are based on 3 cups of edamame (no chickpeas) to highlight the highest protein option.
- For a blend of 1½ cups edamame and 1½ cups chickpeas:
430 calories | 24g protein | 13g fiber | 57g carbohydrates | 12g fat - Meal prep win: Store the salad in an airtight container in the fridge for up to 4–5 days. The flavors improve over time.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Nicki says
Super delicious. A new fave around here; even the kids love it.
Nisha Melvani, RDN says
Yay! When the kids love it too, make life so much easier!