This Easy High-Protein Italian Pasta Salad for Summer is basically the “I brought a dish” MVP. It’s bright, salty, herby, and packed with satisfying protein—aka it won’t leave you hungry 30 minutes later.
It’s meal-prep friendly, picnic-ready, and tastes even better after a little chill time. Think classic Italian deli vibes, but lighter and more weeknight realistic.
Why You’ll Love This
It’s a no-fuss, big-batch pasta salad that actually feels like a complete meal: protein from chicken and chickpeas, tons of punchy Italian flavor, and a zippy homemade dressing that soaks into every bite (in the best way).
Ingredients
- 12 oz protein pasta (like chickpea, lentil, or high-protein wheat pasta)
- 2 cups cooked chicken breast, chopped (rotisserie chicken works great)
- 1 (15 oz) can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 3/4 cup roasted red peppers, drained and sliced
- 1/2 cup red onion, thinly sliced
- 1/2 cup black olives, sliced
- 6 oz mozzarella pearls (or diced fresh mozzarella)
- 1/3 cup grated Parmesan
- 1/2 cup fresh basil, chopped (optional but so good)
- For the Italian dressing: 1/3 cup extra-virgin olive oil
- For the Italian dressing: 3 tbsp red wine vinegar
- For the Italian dressing: 1 tbsp Dijon mustard
- For the Italian dressing: 1 tbsp honey (or maple syrup)
- For the Italian dressing: 1 tsp dried oregano
- For the Italian dressing: 1/2 tsp garlic powder (or 1 small clove, grated)
- For the Italian dressing: 1/2 tsp kosher salt, plus more to taste
- For the Italian dressing: 1/4 tsp black pepper
- Optional add-ins: pepperoncini, crushed red pepper flakes, or a squeeze of lemon
How to Make It
- Cook the pasta in well-salted water according to the package directions until al dente (don’t overcook; pasta salad gets softer as it sits).
- Drain the pasta and rinse briefly under cool water to stop the cooking. Shake off excess water, then transfer to a large mixing bowl.
- Make the dressing: In a jar or small bowl, whisk together olive oil, red wine vinegar, Dijon, honey, oregano, garlic, salt, and pepper until emulsified.
- While the pasta is still slightly warm, drizzle on about half the dressing and toss. This is the secret to flavor that actually sticks.
- Add chicken, chickpeas, tomatoes, cucumber, roasted red peppers, red onion, olives, mozzarella, Parmesan, and basil (if using).
- Pour in the remaining dressing and toss again until everything is evenly coated.
- Taste and adjust: add more salt, pepper, or vinegar if you want it brighter; add pepperoncini or red pepper flakes if you like heat.
- Cover and refrigerate for at least 30 minutes before serving for peak flavor. Toss once more right before serving.
Tips for the Best Results
- Salt the pasta water. This is your only chance to season the pasta from the inside.
- Dress the pasta while it’s warm. Warm noodles absorb flavor better than cold ones.
- Slice the onion thin. If you want it milder, soak the slices in cold water for 10 minutes, then drain.
- Keep the crunch. Add cucumber right before serving if you’re making it more than a day ahead.
- Use sturdy mix-ins. Roasted red peppers, olives, chickpeas, and chicken hold up well in the fridge.
- Don’t skip the fresh herbs. Basil (or parsley) adds that “summer at a patio table” vibe.
Variations
- Make it vegetarian: Skip the chicken and add another can of chickpeas, white beans, or cubed baked tofu.
- Make it deli-style: Swap chicken for chopped turkey pepperoni or sliced salami (a little goes a long way).
- Make it extra green: Stir in a few handfuls of arugula or baby spinach right before serving.
- Make it dairy-free: Skip mozzarella and Parmesan; add diced avocado or more olives for richness.
- Make it spicy: Add chopped calabrian chiles, pepperoncini, or a pinch of crushed red pepper flakes.
- Make it gluten-free: Use a gluten-free protein pasta (chickpea pasta is usually a win here).
Storage & Reheating
Store leftovers in an airtight container in the fridge for up to 4 days. Pasta salad is best served cold or at cool room temp, so no reheating needed. If it looks a little dry after chilling, add a splash of olive oil or vinegar and toss to wake everything up.
FAQ
How high-protein is this pasta salad?
It depends on your exact pasta and portion size, but using protein pasta plus chicken and chickpeas makes it significantly higher in protein than classic pasta salad. For an extra boost, add more chicken, use a higher-protein pasta (like chickpea), and don’t skip the Parmesan.
Can I make this the night before for a party?
Yes—and it’s honestly better after a chill. Make it the night before, refrigerate, and toss again right before serving. If you want maximum crunch, add the cucumber and basil right before serving.
What’s the best pasta shape for Italian pasta salad?
Short shapes with ridges and curves hold dressing best: rotini, fusilli, penne, or farfalle. If you’re using protein pasta, pick a shape that stays sturdy when chilled (rotini is a great default).
How do I keep protein pasta from getting mushy?
Cook it just to al dente (or even 30–60 seconds shy), then rinse briefly to stop cooking. Also, don’t let it sit in hot water after draining. Protein pasta softens more as it absorbs dressing, so slightly firm is perfect.
Can I swap the homemade dressing for bottled Italian dressing?
Totally. Use about 1/2 to 2/3 cup bottled Italian dressing to start, then add more as needed. If the bottled dressing tastes flat, brighten it with an extra splash of red wine vinegar or a squeeze of lemon.