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This high-protein Hawaiian mac salad keeps the creamy, tangy flavor of the classic while turning it into a balanced, filling meal. Made with elbow macaroni, diced chicken breast, crunchy vegetables, and a Greek yogurt–based dressing, each generous serving delivers 38 grams of protein. It’s easy to prep ahead, holds up well in the fridge, and works well for lunches, post-workout, or a macro-friendly side dish.

hawaiian mac salad with a spoon in a meal prep container

First up: How do I even know what Hawaiian mac salad is? In short, I moved to Hawaii after culinary school with no job and no money just to see what would happen. What happened is that I got the chance to really see what I’m made of personally, spiritually, and everywhere in between. A year in I also met my now husband and we still continue to see what we’re made of 13 years later!

I really really loved that season of my life and I can talk about it forever, but I can say that one of the things I really miss about Hawaii is the FOOD!! There is SO much culture influence over there including just straight up Hawaiian cuisine and I miss having access to all of it.

This recipe is my take on Hawaiian mac salad with a high protein twist. Traditional Hawaiian mac salad is a staple of plate lunches and parties on the islands that has a mix of cultures that influence food in Hawaii, especially Japanese, Filipino, and American dishes. It’s made with soft elbow macaroni, a rich and tangy mayonnaise-based dressing, and crunchy add-ins like carrots, onion, and celery. The flavor is creamy, slightly sweet, and gently acidic, meant to soak into the pasta as it chills rather than sit on top like a typical pasta salad.

This version keeps that familiar texture and flavor I remember, but adds lean chicken and a Greek yogurt–based dressing so it can actually function as a filling, balanced meal instead of just a side!

I really think the key (for me) to staying healthy is making at least one high protein pasta dish each week and this one is great because you don’t need to warm it up and you can add as little or as much chicken as you like to change up the macros!

🧊Storage & Texture Notes

As it chills, the dressing absorbs into the pasta, which for some people can be too dry. If you prefer it extra creamy, mix in a small amount of Greek yogurt or light mayonnaise to loosen the dressing before enjoying. Store leftovers in an airtight container in the fridge for up to 5 days and stir before serving.

💪🏻More High Protein Pasta Dishes

High Protein Macaroni Salad (Hawaiian Mac Salad) 38g Protein!

This high protein version of Hawaiian mac salad delivers 38g of protein per serving! Using elbow macaroni, chicken breast, veggies and a creamy dressing made with Greek yogurt, this protein pasta salad is great for meal prep and can be enjoyed cold!

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Prep Time: 25

Cook Time: 10

Servings: 8 servings

Calories: 416kcal

Author: Valerie Skinner

Equipment

Large pot for boiling pasta
colander
large mixing bowl
Box grater (for carrots)
Kitchen scale (recommended for portioning)

Ingredients

16 oz elbow macaroni dry
24 oz cooked chicken breast diced small
½ cup grated carrots
1 cup diced celery
½ cup diced red onion

Dressing

1 cup fat-free Greek yogurt
½ cup light mayonnaise
2 tbsp apple cider vinegar
1 tbsp sugar or honey optional, traditional sweetness
2 tsp salt
½ tsp black pepper
1 tsp garlic powder

Instructions

Prepare the pasta: Bring a large pot of well-salted water to a boil. Add the elbow macaroni and cook until soft and fully tender, following package directions.
Cool the pasta: Drain the cooked pasta and immediately rinse under cold running water until completely cooled. Shake the colander well and allow the pasta to drain thoroughly to remove excess moisture.
Prep the mix-ins: While the pasta cools, dice the cooked chicken breast into small, bite-sized pieces. Grate the carrots and dice the celery and red onion. Smaller pieces help the salad stay cohesive and evenly distributed.
Make the dressing: In a medium mixing bowl, whisk together the fat-free Greek yogurt, light mayonnaise, apple cider vinegar, sugar or honey (if using), salt, black pepper, and garlic powder until smooth and fully combined.
Assemble the salad: Add the cooled pasta, diced chicken breast, grated carrots, diced celery, and red onion to a large mixing bowl. Pour the dressing over the top. Stir gently but thoroughly until all ingredients are evenly coated with the dressing and no dry pasta remains. Cover the bowl and refrigerate for at least 2 hours before serving.
Adjust and serve: Before serving, stir the salad. If a creamier texture is desired, mix in an additional tablespoon or two of Greek yogurt or light mayonnaise. Enjoy!