This Healthy High-Protein Italian Pasta Salad is my go-to for busy days when I need something that feels like a real meal, not just “snacks assembled on a plate.” It’s bright, savory, and super satisfying—thanks to a few smart protein boosts.
Make it once, and you’ve got lunches for the week, a quick post-gym bite, or an easy side that somehow steals the spotlight at potlucks. It’s low-effort, high-reward, and tastes even better after it chills.
Why You’ll Love This
It’s meal-prep friendly, packed with protein from chicken and chickpeas, and loaded with crunchy veggies and classic Italian flavors—without feeling heavy. Plus, it holds up beautifully in the fridge, so future-you is basically winning.
Ingredients
- 8 oz (about 3 cups) protein pasta (chickpea or lentil pasta works great), or whole wheat pasta
- 2 cups cooked chicken breast, diced (rotisserie chicken is perfect)
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 red bell pepper, diced
- 1/2 small red onion, thinly sliced
- 1/2 cup pitted kalamata olives, sliced
- 1/3 cup pepperoncini, sliced (optional but so good)
- 3/4 cup part-skim mozzarella pearls (or diced mozzarella)
- 1/4 cup grated Parmesan
- 1/3 cup fresh basil, chopped (or 1 tablespoon dried basil)
- Salt and black pepper, to taste
- For the Italian dressing: 1/3 cup extra-virgin olive oil
- 1/4 cup red wine vinegar
- 1 tablespoon Dijon mustard
- 2 teaspoons honey (or maple syrup)
- 2 cloves garlic, finely minced (or 1/2 teaspoon garlic powder)
- 1 teaspoon dried oregano
- 1/2 teaspoon dried parsley
- Pinch of red pepper flakes (optional)
How to Make It
- Cook the pasta in salted water according to the package directions until al dente. (Don’t overcook—pasta salad needs a little bite.)
- Drain and rinse the pasta under cold water to stop the cooking. Shake off excess water, then transfer to a large mixing bowl.
- Make the dressing: in a jar or bowl, combine olive oil, red wine vinegar, Dijon, honey, garlic, oregano, parsley, and red pepper flakes. Shake or whisk until emulsified.
- Add the chicken and chickpeas to the bowl with the pasta, then toss to combine.
- Add tomatoes, cucumber, bell pepper, red onion, olives, pepperoncini, mozzarella, Parmesan, and basil.
- Pour about 3/4 of the dressing over the salad and toss well. Add more as needed—protein pasta can soak up dressing as it sits.
- Taste and adjust with salt and black pepper. If you want it brighter, add a splash more vinegar; if you want it richer, add a drizzle of olive oil.
- Cover and chill for at least 30 minutes before serving (or up to overnight) for the best flavor.
Tips for the Best Results
- Go al dente: Slightly firm pasta stays bouncy instead of turning mushy after chilling.
- Rinse the pasta: This cools it quickly and helps prevent sticking. Toss with a tiny drizzle of olive oil if needed.
- Let it marinate: Even 30 minutes in the fridge makes everything taste more “together.”
- Save some dressing: Add a spoonful right before serving to freshen it up, especially on day 2 or 3.
- Slice onion thin: If raw red onion is too intense, soak slices in cold water for 10 minutes, then drain.
- Balance the crunch: Keep cucumbers and peppers in larger dice so they stay crisp.
- Use a big bowl: Tossing is easier and you won’t crush the tomatoes or mozzarella.
Variations
- Turkey or tuna: Swap chicken for diced turkey breast or drained canned tuna for an even faster version.
- Vegetarian: Skip the chicken and add extra chickpeas plus 1 cup edamame or white beans.
- Extra greens: Fold in arugula or baby spinach right before serving (so it stays fresh).
- More Mediterranean: Add chopped artichoke hearts and swap mozzarella for crumbled feta.
- Spicy: Use hot pepperoncini and bump up the red pepper flakes.
- Gluten-free: Use chickpea pasta or a certified gluten-free pasta—just keep an eye on cook time.
Storage & Reheating
Store in an airtight container in the refrigerator for up to 4 days. This pasta salad is meant to be eaten cold or at cool room temperature, so no reheating needed. If it looks a little dry after chilling, toss with a splash of reserved dressing (or a quick mix of olive oil and vinegar) right before serving.
FAQ
How much protein is in this pasta salad?
It depends on your exact ingredients, but it’s naturally high-protein thanks to the chicken, chickpeas, and cheese. If you use chickpea or lentil pasta, you’ll boost the protein even more. For an easy increase, add an extra cup of chicken or an extra half can of chickpeas.
Can I make this the night before for meal prep?
Yes—this is one of those recipes that actually improves overnight. For the best texture, you can keep the cucumbers separate and stir them in the next day, but it’s totally fine to mix everything at once if convenience is the goal.
What’s the best pasta to use so it doesn’t get soggy?
Protein pasta (chickpea or lentil) and whole wheat pasta both hold up well. Whatever you choose, cook it just to al dente, rinse it, and chill the salad before serving. Overcooked pasta is the main reason pasta salad goes soft.
Can I use store-bought Italian dressing instead?
Absolutely. Use about 1/2 to 3/4 cup, then add more to taste after it chills. If the store-bought dressing is very salty or sweet, balance it with a splash of red wine vinegar and extra black pepper.
How do I keep the salad from drying out in the fridge?
Protein pasta and chickpeas can absorb dressing as they sit. Reserve a few tablespoons of dressing and stir it in right before eating. If you didn’t save any, a quick fix is 1 teaspoon olive oil plus 1 teaspoon vinegar per serving, then toss.