This High-Protein Italian Pasta Salad for Clean Eating is the kind of meal-prep hero you’ll want on repeat: bright, herby, super satisfying, and actually keeps you full. It’s got all the classic Italian pasta salad vibes—tomatoes, cucumber, olives, a punchy vinaigrette—plus a few protein upgrades that make it feel like a real meal, not just a side.
It’s perfect for work lunches, potlucks, post-gym dinners, and those weeks when you want to eat “clean” without pretending you don’t like flavor.
Why You’ll Love This
It’s high-protein, meal-prep friendly, and loaded with fresh veggies and a zesty Italian dressing that gets even better as it sits—so your future self is basically getting a gift from you.
Ingredients
- 8 oz chickpea pasta (or whole wheat pasta)
- 1 1/2 cups cooked chicken breast, diced (rotisserie works if you keep it simple)
- 1 cup canned chickpeas, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, chopped
- 1 red bell pepper, chopped
- 1/3 cup red onion, thinly sliced
- 1/2 cup artichoke hearts (in water or drained well), chopped
- 1/3 cup pitted Kalamata olives, sliced
- 3 cups baby spinach or arugula, chopped (optional but very “clean eating”)
- 1/2 cup part-skim mozzarella pearls (or diced mozzarella)
- 2 tablespoons grated Parmesan (optional)
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh basil, chopped (or 1 teaspoon dried)
- Salt and black pepper, to taste
- Italian Vinaigrette
- 1/4 cup extra-virgin olive oil
- 3 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey (optional, but balances the tang)
- 2 cloves garlic, minced (or 1/2 teaspoon garlic powder)
- 1 teaspoon dried oregano
- 1/2 teaspoon dried Italian seasoning
- 1/2 teaspoon kosher salt (plus more to taste)
- 1/4 teaspoon black pepper
- Pinch of crushed red pepper flakes (optional)
How to Make It
- Bring a large pot of salted water to a boil. Cook the chickpea pasta until just al dente (check the box timing and start testing 1 minute early).
- Drain the pasta and rinse briefly under cool water to stop the cooking. Shake off excess water, then toss with a tiny drizzle of olive oil to prevent sticking.
- While the pasta cools, prep your mix-ins: halve the tomatoes, chop the cucumber and bell pepper, slice the onion, chop the artichokes, and slice the olives.
- Make the vinaigrette: in a small bowl or jar, whisk (or shake) olive oil, red wine vinegar, lemon juice, Dijon, honey (if using), garlic, oregano, Italian seasoning, salt, pepper, and red pepper flakes.
- In a large bowl, combine the cooled pasta, chicken, chickpeas, tomatoes, cucumber, bell pepper, red onion, artichokes, olives, mozzarella, parsley, and basil.
- Pour about 2/3 of the dressing over the salad and toss well. Taste and add more dressing as needed (you may not need it all right away).
- If using spinach or arugula, fold it in last so it stays fresh and doesn’t get overly wilted.
- Cover and chill for at least 30 minutes to let everything marinate. Taste again before serving and adjust with more salt, pepper, herbs, or a splash of vinegar.
Tips for the Best Results
- Don’t overcook the pasta. Pasta salad gets softer as it sits, so al dente is the goal.
- Rinse chickpea pasta briefly. It helps keep the texture bouncy and less sticky.
- Let it chill. Even 30 minutes makes the flavors pop; overnight is even better.
- Slice the onion thin. If you’re onion-sensitive, soak the slices in cold water for 5–10 minutes, then drain.
- Dress in stages. Add most of the dressing now, then refresh with a little more right before eating.
- Season smart. Olives, Parmesan, and mozzarella add salt, so taste before you go heavy on the shaker.
Variations
- Turkey or tuna swap: Use cooked turkey breast or canned tuna for an easy protein switch.
- Vegetarian high-protein: Skip the chicken and add extra chickpeas plus 1–2 cups of edamame or white beans.
- Spicy Italian: Add diced pepperoncini and a pinch more red pepper flakes.
- Lower-fat: Use reduced-fat mozzarella, skip the Parmesan, and reduce oil to 3 tablespoons (add an extra splash of vinegar).
- More crunch: Add chopped celery or lightly steamed green beans.
- Gluten-free: Chickpea pasta is usually gluten-free, but double-check the label if needed.
Storage & Reheating
Store this pasta salad in an airtight container in the fridge for up to 4 days. It’s best served cold or at cool room temp, so no reheating needed—just give it a toss and add a splash of dressing (or olive oil + vinegar) if it looks a little dry after chilling.
FAQ
How high-protein is this pasta salad, really?
It’s high-protein because you’re stacking three sources: chickpea pasta, chicken, and chickpeas. Exact macros depend on brands and portions, but this combo typically lands you in solid meal territory—way more filling than a standard pasta salad.
Can I make this for meal prep without the greens getting soggy?
Yes. If you’re adding spinach or arugula, store it separately and mix it in right before eating. Or just fold in a handful per container the morning you pack lunch.
What’s the best pasta shape for clean-eating pasta salad?
Short shapes that catch dressing are the move: rotini, penne, or bowties. Chickpea rotini is especially great because it holds up well and doesn’t turn mushy as fast.
Can I use store-bought Italian dressing?
You can, but choose one with a short ingredient list (olive oil and vinegar near the top, minimal added sugar). If it tastes a little flat, brighten it with lemon juice and a pinch of oregano.
How do I keep the pasta from soaking up all the dressing?
Two tricks: rinse the pasta to cool it quickly, then dress in stages. Toss with 2/3 of the dressing first, chill, and add the last bit right before serving so it tastes fresh and glossy, not dry.