High-Protein Italian Pasta Salad (The Ultimate Recipe)

Tired of pasta salads that leave you feeling hungry an hour later? You’ve come to the right place. This High-Protein Italian Pasta Salad is loaded with flavor, texture, and the satisfying protein you need to stay full and energized. It’s the perfect solution for a healthy lunch, a quick weeknight dinner, or your next potluck showstopper. Forget boring, carb-heavy sides; this recipe transforms a classic favorite into a complete, well-balanced meal.

We combine perfectly cooked pasta with a powerhouse of proteins, crisp vegetables, and a zesty homemade Italian vinaigrette. It’s incredibly easy to make and perfect for meal prep. Let’s dive into what makes this salad a game-changer.

Why You’ll Love This High-Protein Italian Pasta Salad

• Packed with Protein: With chicken, chickpeas, and mozzarella, this salad boasts over 30 grams of protein per serving to keep you full and satisfied.
• Perfect for Meal Prep: This recipe holds up beautifully in the refrigerator for days, making it an ideal grab-and-go lunch. For another great meal prep idea, check out this easy grilled steak bowl.
• Bursting with Flavor: Zesty, tangy, and savory, every bite is loaded with classic Italian flavors from the fresh herbs, vinaigrette, and delicious mix-ins.
• Completely Customizable: Easily swap veggies or proteins to use what you have on hand. It’s a versatile recipe that’s hard to get wrong.

Key Ingredients for a Protein-Packed Pasta Salad

This recipe uses simple, fresh ingredients to create a truly unforgettable pasta salad. We’re focusing on layers of flavor and, most importantly, a balanced mix of protein, carbs, and healthy fats.

For the Salad Base

• Pasta: Rotini or fusilli are excellent choices. Their spiral shape is perfect for catching the dressing and all the delicious bits.
• Cherry Tomatoes: Halved for juicy bursts of flavor.
• Cucumber: Diced for a cool, crisp crunch.
• Red Onion: Thinly sliced for a sharp, savory bite.
• Black Olives: Sliced, adding a salty, briny flavor.

The Protein Powerhouses

• Grilled Chicken Breast: Cooked and diced. This is our primary protein source.
• Chickpeas (Garbanzo Beans): Rinsed and drained, they add a fantastic plant-based protein boost and a lovely texture.
• Mozzarella Pearls: Fresh mozzarella adds a creamy texture and more protein.

For the Zesty Italian Vinaigrette

• Olive Oil: The base of our dressing. Use a good quality extra virgin olive oil for the best flavor.
• Red Wine Vinegar: Provides the classic tangy kick.
• Lemon Juice: Freshly squeezed for brightness.
• Dijon Mustard: Helps to emulsify the dressing.
• Herbs & Seasonings: A simple mix of dried oregano, garlic powder, salt, and pepper.

How to Make High-Protein Italian Pasta Salad (Step-by-Step)

Making this healthy pasta salad recipe is as easy as 1-2-3. Just cook the pasta, chop the mix-ins, and toss it all together with a simple homemade dressing.

1. Cook the Pasta: Bring a large pot of salted water to a boil. Cook the pasta according to package directions until al dente. Drain and rinse with cold water to stop the cooking process and cool it down.
2. Prepare the Vinaigrette: In a small bowl or jar, whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, oregano, garlic powder, salt, and pepper until well combined.
3. Combine the Ingredients: In a large bowl, add the cooked pasta, diced grilled chicken, chickpeas, mozzarella pearls, cherry tomatoes, cucumber, red onion, and black olives.
4. Dress and Toss: Pour the vinaigrette over the salad. Gently toss everything together until all the ingredients are evenly coated.
5. Chill and Serve: For the best flavor, cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld together. Serve chilled or at room temperature.

Tips for the Best Italian Pasta Salad

A few simple tips can take your salad from good to great. If you love pasta dishes, you should also try our delicious creamy chicken penne recipe.

• Don’t Overcook the Pasta: Cook the pasta just until al dente. Mushy pasta will fall apart and absorb too much dressing, making the salad soggy.
• Rinse the Pasta: Rinsing the pasta in cold water is crucial. It stops the cooking, removes excess starch, and prevents the pasta from clumping together.
• Let It Marinate: Allowing the salad to chill for at least 30 minutes before serving gives the pasta time to absorb the delicious flavors of the vinaigrette.

Customizations & Variations

This recipe is a fantastic starting point. Feel free to get creative and make it your own!

• Add More Veggies: Bell peppers, artichoke hearts, or spinach would all be wonderful additions. Consider pairing this with a side of crispy honey balsamic brussels sprouts.
• Swap the Protein: Not a fan of chicken? Try using salami, pepperoni, or white beans instead.
• Make it Spicy: Add a pinch of red pepper flakes to the vinaigrette for a little kick.
• Add Cheese: A sprinkle of grated Parmesan cheese on top before serving adds a nice salty, nutty flavor.

Frequently Asked Questions

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Enjoy Your Delicious Creation!

This High-Protein Italian Pasta Salad is more than just a recipe; it’s a versatile, delicious, and healthy meal you’ll make again and again. It’s proof that you don’t have to sacrifice flavor for nutrition. If you make this recipe, I’d love to see it! Share a photo and tag me on Pinterest. Your feedback and creations are what make this community so special!

High-Protein Italian Pasta Salad Recipe

FL Recipes

High-Protein Italian Pasta Salad (The Ultimate Recipe)

This High-Protein Italian Pasta Salad is packed with grilled chicken, chickpeas, fresh veggies, and a zesty homemade vinaigrette. It's the perfect healthy, flavorful, and satisfying meal for lunch, dinner, or easy meal prep.

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Prep Time 15 minutes mins

Cook Time 10 minutes mins

Total Time 25 minutes mins

Servings: 6 servings

Course: Dinner, Lunch, Salad

Cuisine: American, Italian

Calories: 485

Ingredients Equipment Method Nutrition Notes

Ingredients

  

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For the Pasta Salad

• 12 oz Rotini Pasta or other short pasta
• 2 cups Cooked Chicken Breast diced
• 1 can (15 oz) Chickpeas rinsed and drained
• 8 oz Fresh Mozzarella Pearls
• 1 cup Cherry Tomatoes halved
• 1 cup Cucumber diced
• 1/2 cup Black Olives sliced
• 1/4 cup Red Onion thinly sliced

For the Italian Vinaigrette

• 1/2 cup Extra Virgin Olive Oil
• 1/4 cup Red Wine Vinegar
• 1 tbsp Lemon Juice freshly squeezed
• 1 tsp Dijon Mustard
• 1 tsp Dried Oregano
• 1/2 tsp Garlic Powder
• 1/2 tsp Salt or to taste
• 1/4 tsp Black Pepper or to taste

Equipment

• 1 Large Pot
• 1 Large Mixing Bowl
• 1 Whisk

Method

 

1. Cook the pasta in a large pot of salted water according to package directions until al dente. Drain and rinse with cold water to cool completely.
2. While the pasta cooks, prepare the vinaigrette. In a small bowl or a jar with a lid, combine the olive oil, red wine vinegar, lemon juice, Dijon mustard, dried oregano, garlic powder, salt, and black pepper. Whisk or shake until well emulsified.
3. In a large serving bowl, combine the cooled pasta, diced chicken, chickpeas, mozzarella pearls, cherry tomatoes, cucumber, black olives, and red onion.
4. Pour the prepared vinaigrette over the salad and toss gently to combine, ensuring everything is evenly coated.
5. For best results, cover and refrigerate for at least 30 minutes before serving to allow the flavors to meld. Serve chilled.

Nutrition

Calories: 485kcalProtein: 32gFat: 25gFiber: 6g

Notes

Storage: Store leftover pasta salad in an airtight container in the refrigerator for up to 4 days.
Pasta Choice: Any short pasta like fusilli, penne, or bow ties will work well in this recipe.
Flavor Boost: Add a tablespoon of fresh chopped parsley or basil for an extra layer of fresh flavor.

Keyword chicken pasta salad,healthy pasta salad,high protein pasta salad

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