This high-protein Italian pasta salad is the kind of meal-prep recipe that makes your future self feel very taken care of. It’s bright, tangy, loaded with crunchy veggies, and packed with protein without tasting like “diet food.”
It holds up beautifully for a few days in the fridge, so it’s perfect for work lunches, post-gym dinners, or that moment when you open the fridge and want something good immediately.
Why You’ll Love This
It’s a full meal in one bowl: pasta for satisfaction, lean protein for staying power, and a punchy Italian-style dressing that gets better as it sits—aka ideal for meal prep and make-ahead lunches.
Ingredients
- 12 oz protein pasta (chickpea or lentil pasta), any short shape
- 10 oz cooked chicken breast, diced (about 2 cups)
- 1 cup canned chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, chopped
- 1 red bell pepper, diced
- 1/2 small red onion, thinly sliced
- 1/2 cup olives (black or Kalamata), sliced
- 1/2 cup pepperoncini, sliced (plus 1–2 tbsp brine, optional)
- 3 cups baby spinach or arugula, chopped (optional but great)
- 3/4 cup part-skim mozzarella pearls (or diced mozzarella)
- 1/4 cup grated Parmesan
- 1/3 cup chopped fresh basil or parsley
- Salt and black pepper, to taste
- Italian dressing:
- 1/3 cup extra-virgin olive oil
- 1/4 cup red wine vinegar
- 1 tbsp Dijon mustard
- 2 tsp Italian seasoning
- 2 cloves garlic, finely grated or minced
- 1 tsp honey (optional, balances acidity)
- 1/2 tsp kosher salt, plus more to taste
- 1/4 tsp black pepper
- Pinch of red pepper flakes (optional)
How to Make It
- Bring a large pot of salted water to a boil. Cook the protein pasta until just al dente (check a minute early—protein pasta can go from perfect to mush fast).
- Drain and rinse the pasta under cold water to stop the cooking. Shake off excess water well, then add pasta to a large mixing bowl.
- Make the dressing: in a jar or bowl, combine olive oil, red wine vinegar, Dijon, Italian seasoning, garlic, honey (if using), salt, pepper, and red pepper flakes. Shake or whisk until emulsified.
- While the pasta cools, prep your mix-ins: chop the veggies, slice olives and pepperoncini, and dice the chicken.
- Add chicken, chickpeas, tomatoes, cucumber, bell pepper, red onion, olives, pepperoncini, spinach/arugula (if using), mozzarella, Parmesan, and herbs to the bowl with the pasta.
- Pour about 3/4 of the dressing over everything and toss well. Add more dressing as needed until it’s glossy and well-coated (you might not need it all).
- Taste and adjust: add a pinch more salt, extra black pepper, or a splash of pepperoncini brine for extra tang.
- Chill for at least 30 minutes before eating for maximum flavor. Portion into meal-prep containers and keep the extra dressing separate if you like it extra fresh.
Tips for the Best Results
- Don’t overcook the pasta. Al dente is key for meal prep so it stays bouncy for days.
- Rinse and drain well. Cold rinse stops cooking, but excess water can dilute the dressing—give it a good shake.
- Dress it in two stages. Use most of the dressing now, then refresh portions with a small splash right before eating.
- Slice the onion thin. If raw onion is too sharp, soak the slices in cold water for 5–10 minutes, then drain.
- Use flavorful “extras.” Pepperoncini, olives, Parmesan, and herbs do a lot of heavy lifting here.
- Keep greens optional. Spinach is great, but if you want zero wilting, pack greens separately and mix in when serving.
Variations
- Turkey or tuna: Swap chicken for deli-style roasted turkey chunks or drained canned tuna for a pantry-friendly version.
- Vegetarian high-protein: Skip chicken and add 1–2 cups chopped extra-firm tofu (or marinated tofu) plus extra chickpeas.
- More Mediterranean: Add artichoke hearts, sun-dried tomatoes, and swap mozzarella for feta.
- Spicy Italian: Add chopped calabrian chiles or a spoon of chili crisp (go easy—it can overpower the dressing).
- Lower-fat option: Reduce mozzarella and Parmesan, then add extra herbs and a squeeze of lemon to keep it bright.
Storage & Reheating
Store in airtight containers in the fridge for up to 4 days. This is meant to be eaten cold (no reheating needed), but if you prefer it less chilled, let it sit at room temp for 10–15 minutes before eating and toss with a splash of extra dressing.
FAQ
How do I keep protein pasta from getting mushy in meal prep?
Cook it just to al dente (often 1–2 minutes less than the box suggests), then rinse with cold water and drain really well. Also, don’t over-stir once it’s dressed—gentle tossing keeps the pasta intact.
How much protein is in this pasta salad?
It varies by brand and portions, but using protein pasta plus chicken and chickpeas makes it solidly high-protein. For an even bigger boost, increase the chicken to 12 oz or add an extra 1/2 cup chickpeas.
Can I make this without chicken?
Yes. For a high-protein vegetarian version, replace chicken with extra chickpeas plus diced tofu, tempeh, or white beans. You can also add a scoop of cottage cheese on the side when serving if that’s your thing.
Should I keep the dressing separate for meal prep?
If you like a super fresh, crisp texture, keep dressing separate and add right before eating. If you want maximum flavor (and don’t mind slightly softer veggies), toss it all together—this salad actually gets tastier after a night in the fridge.
What’s the best container setup for packing lunches?
Use 4 single-serve containers and portion evenly. If you’re adding greens, pack them on top or in a separate compartment so they stay perky. A tiny dressing cup on the side is perfect for refreshing each portion.