Italian Pasta Salad Meal Prep with Extra Protein

If you love an Italian pasta salad situation but you also want it to actually keep you full, this meal prep version is for you. It’s bright, tangy, loaded with crunchy veggies, and packed with extra protein so it works for lunch all week (without the 3 p.m. snack spiral).

We’re doing a simple homemade Italian-style dressing, tender pasta, and a mix of protein options so every bite feels like a real meal. Bonus: it tastes even better after a night in the fridge.

Why You’ll Love This

This Italian pasta salad meal prep is fast, flexible, and high-protein without tasting like “diet food”—it’s zippy, savory, and customizable, and it holds up beautifully for make-ahead lunches.

Ingredients

• 12 oz short pasta (rotini, penne, or farfalle)
• 1 1/2 cups cooked chicken breast, diced (about 2 small breasts)
• 1 (15 oz) can chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 large cucumber, diced
• 1 red bell pepper, diced
• 1/2 small red onion, thinly sliced
• 1/2 cup black olives, sliced (optional)
• 1/2 cup pepperoncini rings (plus 1–2 tbsp brine)
• 3/4 cup mozzarella pearls (or diced mozzarella)
• 1/3 cup grated Parmesan
• 1/2 cup chopped fresh parsley or basil
• Salt and black pepper, to taste
• For the Italian dressing: 1/3 cup extra-virgin olive oil
• For the Italian dressing: 1/4 cup red wine vinegar
• For the Italian dressing: 1 tbsp Dijon mustard
• For the Italian dressing: 1–2 tsp honey (optional, to balance)
• For the Italian dressing: 1 tsp dried oregano
• For the Italian dressing: 1 tsp dried basil
• For the Italian dressing: 1/2 tsp garlic powder
• For the Italian dressing: 1/2 tsp onion powder
• For the Italian dressing: Pinch of red pepper flakes (optional)

How to Make It

1. Cook the pasta in well-salted water until just al dente (check a minute early). Drain and rinse under cool water to stop the cooking.
2. While the pasta cooks, prep your mix-ins: dice the cucumber and bell pepper, halve the tomatoes, slice the onion, and chop herbs.
3. Make the dressing: in a jar or bowl, combine olive oil, red wine vinegar, Dijon, honey (if using), oregano, basil, garlic powder, onion powder, red pepper flakes, plus a good pinch of salt and pepper. Shake or whisk until emulsified.
4. In a large bowl, combine cooled pasta, chicken, chickpeas, tomatoes, cucumber, bell pepper, red onion, olives (if using), pepperoncini, mozzarella, Parmesan, and herbs.
5. Pour most of the dressing over the salad (reserve a couple tablespoons for later). Add 1–2 tablespoons pepperoncini brine for extra zip, if you like.
6. Toss really well so the pasta gets coated and the seasonings are evenly distributed. Taste and adjust with more salt, pepper, vinegar, or brine.
7. Cover and chill for at least 30 minutes (an hour is even better). The flavors settle in and it becomes that “why is this so good?” lunch.
8. Portion into meal prep containers. Right before eating, add a splash of the reserved dressing if it looks a little dry.

Tips for the Best Results

• Go al dente: Slightly firm pasta holds up better for meal prep and won’t get mushy by day 3.
• Cool the pasta first: If you dress it while hot, it can soak up too much dressing and soften faster.
• Reserve a little dressing: Pasta drinks dressing in the fridge—adding a bit right before eating brings it back to life.
• Slice onions thin: For a smoother flavor, soak sliced red onion in cold water for 5–10 minutes, then drain.
• Use a protein duo: Chicken + chickpeas gives you hearty, balanced bites (and better texture than just one protein).
• Salt smart: Salt the pasta water well, then taste after mixing—cheese and olives add salt too.

Variations

• Swap the protein: Use tuna, salmon, diced turkey, or cooked shrimp. For vegetarian, double the chickpeas and add edamame.
• Make it higher protein: Add an extra 1/2 cup chickpeas, more chicken, or stir in 1/2 cup white beans.
• Add greens: Toss in baby spinach or arugula right before serving (keep it separate for meal prep if you want it crisp).
• Try a different cheese: Feta gives it a salty punch; provolone or diced salami-style mozzarella makes it more deli-vibes.
• Gluten-free: Use gluten-free pasta and rinse it well after cooking to reduce sticking.
• Spicy: Add chopped calabrian chiles or extra red pepper flakes and a little more vinegar.

Storage & Reheating

Store in airtight meal prep containers in the fridge for up to 4 days. This is meant to be eaten cold or room temp, so no reheating needed—just stir and add a splash of reserved dressing (or a quick drizzle of olive oil + vinegar) if it looks dry.

FAQ

How much protein is in this Italian pasta salad meal prep?

It depends on your exact portions, but with chicken + chickpeas + mozzarella, it’s typically a high-protein lunch. For an extra boost, increase the chicken to 2 cups or add white beans/edamame.

Can I make this without chicken and still keep it high protein?

Yes. Double the chickpeas, add 1/2 to 1 cup white beans, and consider tossing in edamame. You can also use a higher-protein pasta (like chickpea or lentil pasta) for even more protein.

Why does my pasta salad get dry after a day in the fridge?

Pasta absorbs dressing as it sits, especially if it’s slightly overcooked. Cook the pasta al dente, cool it before mixing, and reserve a few tablespoons of dressing to refresh each portion right before eating.

What’s the best pasta shape for meal prep pasta salad?

Rotini is the MVP because the spirals grab onto dressing and seasoning. Penne and farfalle also hold up well and don’t break down as quickly as thinner shapes.

Can I freeze this pasta salad?

I don’t recommend it. The veggies and pasta change texture after thawing (watery cucumbers, soft pasta, separated dressing). For best results, keep it in the fridge and enjoy within 4 days.