Go Back
high protein italian pasta salad in a bowl with vegetables

high protein pasta salad

Healthy high protein pasta salad with Italian flavors. Perfect cold meal prep for busy weeks—quick, nutritious, and packed with protein.
Prep Time 15 minutes
Cook Time 10 minutes
15 minutes
Total Time 40 minutes
Course Healthy Recipes, Salad
Calories 500 kcal

Ingredients
  

  • 12 oz rotini or penne pasta — whole wheat or chickpea pasta for extra protein and fiber
  • 1.5 cups cooked chicken breast diced — rotisserie chicken works perfectly as a shortcut
  • 1 cup canned chickpeas drained and rinsed — adds plant-based protein and a satisfying bite
  • 4 oz salami or turkey pepperoni sliced — turkey version keeps it leaner without sacrificing flavor
  • 1 cup cherry tomatoes halved — bursting with sweetness and lycopene
  • 1 cup cucumber diced — adds crunch and freshness
  • ½ cup black olives sliced — briny depth that ties the Italian profile together
  • ½ cup roasted red peppers chopped — smoky, sweet, and vibrant
  • ½ cup fresh mozzarella pearls or cubed low-fat mozzarella — creamy protein boost
  • ¼ cup red onion finely diced — sharp contrast that mellows beautifully overnight
  • ¼ cup fresh parsley or basil chopped — bright herbal finish
  • cup grated Parmesan cheese — nutty salty, and packed with umami
  • For the Italian Dressing:
  • cup olive oil
  • 3 tablespoons red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon dried oregano
  • ½ teaspoon garlic powder
  • Salt and black pepper to taste
  • Optional: ½ teaspoon red pepper flakes for heat

Instructions
 

  • Bring a large pot of salted water to a boil. Cook your pasta according to package directions until al dente — typically 8–10 minutes. Avoid overcooking, as mushy pasta won't hold up well in a cold salad. Drain immediately and rinse under cold water to stop cooking. Spread on a baking sheet and let cool completely before mixing.
  • Step 2: Prepare the Dressing
  • In a small bowl or mason jar, whisk together olive oil, red wine vinegar, Dijon mustard, oregano, garlic powder, salt, and pepper. Taste and adjust seasoning. If you prefer a tangier dressing, add an extra splash of vinegar. The mustard acts as an emulsifier, keeping the dressing cohesive and clinging to every piece of pasta.
  • Step 3: Prep Your Proteins and Vegetables
  • Dice your cooked chicken breast into bite-sized pieces. Drain and rinse the chickpeas thoroughly. Slice the salami or turkey pepperoni. Halve the cherry tomatoes, dice the cucumber, and chop the roasted red peppers. Having everything prepped and ready before assembly makes the process smooth and fast.
  • Step 4: Assemble the Salad
  • In a large mixing bowl, combine the cooled pasta, chicken, chickpeas, salami, cherry tomatoes, cucumber, olives, roasted red peppers, mozzarella, red onion, and fresh herbs. Pour the dressing over everything and toss thoroughly until every ingredient is evenly coated. Finish with grated Parmesan and a final crack of black pepper.
  • Step 5: Chill and Portion
  • Cover the bowl and refrigerate for at least 30 minutes before serving. This resting time allows the flavors to meld beautifully. For meal prep, divide into airtight containers immediately. The salad tastes even better on day two once the dressing has fully absorbed into the pasta and proteins.
Keyword meal