If your lunch routine needs a glow-up, this high-protein Italian pasta salad is about to become your go-to. It’s fresh, flavorful, and built for clean-eating vibes without tasting like “diet food.”
Think: tender pasta, juicy tomatoes, crunchy veggies, and a zippy Italian dressing—plus protein from chicken and chickpeas so it actually keeps you full. Meal prep it once, and you’ve got lunches (and snacky-dinners) ready to go.
Why You’ll Love This
It’s a balanced, high-protein pasta salad that holds up beautifully in the fridge, tastes even better after it chills, and makes clean eating feel easy (and honestly, kind of fun) with big Italian-inspired flavors in every bite.
Ingredients
- 8 oz high-protein pasta (like chickpea pasta or lentil pasta), or whole wheat pasta
- 2 cups cooked chicken breast, diced (rotisserie chicken works)
- 1 (15 oz) can chickpeas, rinsed and drained
- 1 1/2 cups cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 cup bell pepper, diced (red or yellow)
- 1/2 small red onion, thinly sliced
- 1/3 cup sliced black olives (optional but very Italian)
- 1/2 cup part-skim mozzarella pearls (or diced mozzarella)
- 1/3 cup grated Parmesan
- 1/2 cup fresh basil, torn (or 2 tablespoons chopped parsley)
- Salt and black pepper, to taste
- For the dressing: 1/4 cup extra-virgin olive oil
- For the dressing: 3 tablespoons red wine vinegar
- For the dressing: 1 tablespoon Dijon mustard
- For the dressing: 1–2 teaspoons honey (optional, for balance)
- For the dressing: 1 teaspoon dried oregano
- For the dressing: 1/2 teaspoon garlic powder (or 1 small garlic clove, grated)
- For the dressing: 1/4 teaspoon crushed red pepper flakes (optional)
How to Make It
- Bring a large pot of salted water to a boil. Cook the pasta according to the package directions until just al dente.
- 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 small jar or bowl, combine olive oil, red wine vinegar, Dijon, honey (if using), oregano, garlic powder, red pepper flakes (if using), plus a few pinches of salt and black pepper. Shake or whisk until emulsified.
- While the pasta cools slightly, prep the mix-ins: halve the tomatoes, dice the cucumber and bell pepper, slice the onion, and drain/rinse the chickpeas.
- Add chicken, chickpeas, tomatoes, cucumber, bell pepper, red onion, olives, mozzarella, Parmesan, and basil to the bowl with the pasta.
- Pour the dressing over everything and toss until evenly coated. Taste and adjust with more salt, pepper, or vinegar if you want it brighter.
- Cover and chill for at least 30 minutes before serving (this is where the magic happens). Toss again right before eating to redistribute the dressing.
- Serve cold or slightly cool, and add an extra sprinkle of Parmesan and basil if you’re feeling fancy.
Tips for the Best Results
- Cook pasta just to al dente. Overcooked pasta turns soft fast once it’s dressed and chilled.
- Rinse the pasta quickly after draining to keep it from clumping and to cool it down for meal prep.
- Let it chill before eating. The flavors settle in, and the dressing mellows in the best way.
- Slice the red onion thin. If you want it less sharp, soak slices in cold water for 5–10 minutes, then drain.
- Keep basil fresh: stir it in right before serving if you’re making this 3–4 days ahead.
- For extra protein, choose chickpea/lentil pasta and don’t skip the chickpeas. The combo is super filling.
Variations
- Make it vegetarian: swap chicken for extra chickpeas, white beans, or cubed firm tofu, and add more mozzarella or a sprinkle of hemp seeds.
- Go Mediterranean: add chopped artichoke hearts and roasted red peppers; swap black olives for Kalamata.
- Spicy Italian: add diced pepperoncini and a little splash of the brine, plus extra red pepper flakes.
- Higher fiber crunch: stir in shredded kale or baby spinach right before serving (it holds up better than you think).
- Different protein: use tuna, turkey pepperoni (in moderation), or cooked shrimp for a fun switch.
- Dairy-free: skip the cheese and add diced avocado right before eating for creamy vibes.
Storage & Reheating
Store this pasta salad in an airtight container in the fridge for up to 4 days. It’s meant to be eaten cold, but if you prefer it less chilled, let a portion sit at room temp for 10–15 minutes. If it looks a little dry on day 3 or 4, toss with a tiny splash of olive oil or vinegar to wake everything back up.
FAQ
How much protein is in this high-protein Italian pasta salad?
It depends on your exact ingredients, but it’s naturally protein-packed from the chicken, chickpeas, and cheese. Using chickpea or lentil pasta boosts it even more. For a rough estimate, many meal-prep portions land around 25–40g protein per serving when made with high-protein pasta and 2 cups of chicken.
What pasta works best for clean eating lunches?
Chickpea pasta, lentil pasta, or whole wheat pasta are great choices because they add fiber and keep you fuller longer. If you use chickpea/lentil pasta, cook carefully and don’t overdo it—those varieties can go from perfect to mushy fast.
Can I make this pasta salad the night before for meal prep?
Yes—and it’s actually better the next day. For the freshest texture, you can store the basil separately and stir it in right before eating, but everything else holds up really well once it’s dressed.
How do I keep pasta salad from getting dry in the fridge?
Pasta can absorb dressing as it sits. Make sure you toss while the pasta is cooled but not bone-dry, and consider saving 1–2 tablespoons of dressing to add right before serving. A small splash of olive oil or red wine vinegar also brings it back to life.
Can I swap the chicken for something else and still keep it high-protein?
Totally. Try canned tuna, cooked shrimp, diced turkey breast, or extra chickpeas plus white beans. If you’re vegetarian, pairing chickpea pasta with beans and a little extra mozzarella is an easy way to keep the protein high without overthinking it.