This High-Protein Italian Pasta Salad with Chicken & Veggies is the kind of meal prep that actually feels like a treat. It’s got chewy pasta, juicy chicken, crunchy veggies, and a bold Italian-style dressing that soaks into everything in the best way.
Bring it to potlucks, pack it for lunches, or keep it in the fridge for those “I need something real, right now” moments. It eats like comfort food, but it’s doing the most for your protein goals.
Why You’ll Love This
It’s hearty but fresh, loaded with color and crunch, and it holds up beautifully in the fridge—aka a rare pasta salad that gets even better the next day (and doesn’t turn sad and dry).
Ingredients
- 12 oz (340g) short pasta (rotini, penne, or farfalle)
- 2 cups cooked chicken breast, chopped (about 12 oz cooked)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 red bell pepper, chopped
- 1/2 small red onion, thinly sliced
- 1 cup broccoli florets, very small (optional but so good for crunch)
- 1/2 cup black olives, sliced
- 1/2 cup pepperoncini rings (optional, for tang)
- 3/4 cup part-skim mozzarella pearls (or diced mozzarella)
- 1/4 cup grated Parmesan
- 2–3 tbsp 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: 2 cloves garlic, finely minced
- For the Italian dressing: 1 tsp Italian seasoning
- For the Italian dressing: 1 tsp honey (optional, balances the tang)
- For the Italian dressing: 1/2 tsp kosher salt, plus more as needed
- For the Italian dressing: 1/4 tsp crushed red pepper flakes (optional)
How to Make It
- Cook the pasta in well-salted boiling water until al dente (check the package timing). You want it springy, not soft, since it’ll keep absorbing dressing.
- Drain the pasta and rinse briefly under cool water to stop the cooking. Shake off excess water and transfer to a large mixing bowl.
- Make the dressing: in a jar or bowl, combine olive oil, red wine vinegar, Dijon, garlic, Italian seasoning, honey (if using), salt, pepper, and red pepper flakes. Shake or whisk until emulsified.
- While the pasta is still slightly warm, pour about 2/3 of the dressing over it and toss. This helps the pasta soak up flavor from the start.
- Add chicken, tomatoes, cucumber, bell pepper, red onion, broccoli (if using), olives, and pepperoncini. Toss until everything is evenly mixed.
- Add mozzarella, Parmesan, and herbs, then toss gently so the cheese stays intact and pretty.
- Taste and adjust: add more dressing, a pinch of salt, and extra black pepper as needed. If you like it brighter, add a small splash of vinegar.
- Chill for at least 30 minutes before serving if you have time. Give it one more toss right before serving to redistribute the dressing.
Tips for the Best Results
- Go al dente on the pasta. Overcooked pasta turns mushy once it sits in dressing.
- Dress the pasta while it’s warm. It absorbs the flavor way better than cold pasta.
- Cut veggies on the smaller side. You want a bit of everything in each bite—no giant cucumber chunks taking over.
- Use cold, cooked chicken. Rotisserie works, or meal-prep chicken breast. Just keep pieces bite-sized.
- Balance the tang. If your vinegar is sharp, the teaspoon of honey makes the whole thing taste more “restaurant.”
- Save a little dressing. Pasta salads drink up moisture in the fridge; a final drizzle fixes everything.
Variations
- Make it extra high-protein: Use chickpea pasta and add 1/2 cup chickpeas or white beans.
- Swap the chicken: Try turkey breast, tuna (drained well), or salami for a more classic Italian deli vibe.
- Go spicy: Add more pepperoncini, extra red pepper flakes, or a spoon of Calabrian chili paste into the dressing.
- Add greens: Stir in a couple handfuls of arugula or baby spinach right before serving for a fresh twist.
- Dairy-free: Skip the cheese or use a dairy-free mozzarella alternative; bump flavor with extra olives and herbs.
- Creamy version: Add 2–3 tbsp Greek yogurt to the dressing for a tangy, creamy Italian-style vibe.
Storage & Reheating
Store pasta salad in an airtight container in the fridge for up to 4 days. It’s meant to be eaten cold or room temp, so no reheating needed—just toss and refresh with a splash of dressing (or olive oil + a squeeze of vinegar) if it looks a little dry.
FAQ
How much protein is in this pasta salad?
It depends on your exact pasta and chicken amount, but with 2 cups of chicken plus mozzarella and Parmesan, it’s a solid high-protein meal. For an extra boost, use chickpea or high-protein pasta and consider adding beans.
Can I make this the night before?
Yes, and it’s honestly better the next day. If you’re prepping ahead, reserve a few spoonfuls of dressing to stir in right before serving so it stays glossy and flavorful.
What’s the best pasta shape for pasta salad?
Short shapes with ridges or folds are the move: rotini, penne, or farfalle. They catch the dressing and little bits of herbs, cheese, and seasoning so every bite tastes fully dressed.
Can I use store-bought Italian dressing?
Totally. Use about 3/4 to 1 cup, then taste and adjust. If it tastes a little flat, perk it up with extra vinegar, a pinch of salt, black pepper, and a sprinkle of Italian seasoning.
How do I keep the veggies crunchy?
Use firm veggies (bell pepper, cucumber, broccoli) and avoid over-mixing once everything is combined. If you want maximum crunch for lunches, store the chopped cucumbers and tomatoes separately and stir them in the day you eat.