If pasta salad had a gym era, this would be it. This High-Protein Italian Pasta Salad with Creamy Dressing is the kind of meal-prep-friendly, potluck-ready dish that tastes like a treat but actually keeps you full.
It’s loaded with lean protein, crunchy veggies, and a tangy-herby creamy dressing that clings to every noodle. Serve it cold, pack it for lunch, or make it your “I need dinner but I’m not cooking” plan.
Why You’ll Love This
It’s bold and zippy like classic Italian pasta salad, but leveled up with extra protein from chicken and chickpeas, plus a Greek-yogurt-based creamy dressing that’s rich without being heavy.
Ingredients
- 12 oz high-protein pasta (chickpea, lentil, or protein-enriched rotini)
- 2 cups cooked chicken breast, chopped (rotisserie is perfect)
- 1 (15 oz) can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 cup bell pepper, diced (any color)
- 1/2 cup red onion, thinly sliced
- 1/2 cup black olives, sliced
- 1/2 cup pepperoncini rings (optional, but highly recommended)
- 1/2 cup part-skim mozzarella pearls (or cubed mozzarella)
- 1/4 cup grated Parmesan
- 1/3 cup chopped fresh parsley or basil
- Salt and black pepper, to taste
- Optional: 2–3 cups baby spinach or arugula for extra greens
- Creamy Italian Dressing:
- 3/4 cup plain nonfat or 2% Greek yogurt
- 2 tbsp mayonnaise (optional, for extra silkiness)
- 3 tbsp olive oil
- 3 tbsp red wine vinegar
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 2 tsp Italian seasoning
- 1 tsp garlic powder (or 1 small clove garlic, finely grated)
- 1/2 tsp onion powder
- 1/2 tsp salt, plus more as needed
- 1/4 tsp black pepper
- 1–2 tbsp water, as needed to thin
How to Make It
- Cook the pasta. Bring a large pot of salted water to a boil and cook pasta to al dente according to the package. High-protein pastas can go from perfect to mushy fast, so start checking early.
- Rinse and cool. Drain the pasta and rinse under cool water to stop the cooking. Shake off excess water and transfer to a big mixing bowl.
- Mix the dressing. In a jar or bowl, whisk Greek yogurt, mayo (if using), olive oil, red wine vinegar, lemon juice, Dijon, Italian seasoning, garlic powder, onion powder, salt, and pepper. Add a splash of water if you want it looser.
- Prep the add-ins. Chop the chicken, slice the onions and olives, and dice the veggies. Halve the tomatoes and drain the chickpeas well so the salad doesn’t get watery.
- Combine. Add chicken, chickpeas, tomatoes, cucumber, bell pepper, red onion, olives, pepperoncini, mozzarella, Parmesan, and herbs to the bowl with the pasta.
- Dress it. Pour about 2/3 of the dressing over the salad and toss until everything is coated. Add more dressing as needed (you might not use it all, depending on your pasta).
- Taste and tweak. Add more salt, pepper, vinegar, or herbs to make it pop. If it needs brightness, a small squeeze of lemon fixes everything.
- Chill. Cover and refrigerate for at least 30 minutes so the flavors can mingle. Toss again before serving, and add a splash of water or extra dressing if it thickened in the fridge.
Tips for the Best Results
- Go al dente on purpose. Pasta salad is best with a little bite, especially with high-protein pasta.
- Rinse the pasta. This cools it fast and helps keep it from sticking together.
- Dry your mix-ins. Pat cucumbers and tomatoes lightly if they’re extra juicy so the dressing doesn’t get diluted.
- Season in layers. Salt the pasta water, then taste the finished salad and adjust. Cold foods need a little extra seasoning to taste “right.”
- Save dressing for later. Pasta absorbs sauce as it sits. Holding back a few spoonfuls keeps leftovers creamy.
- Use fresh herbs. Parsley or basil gives the whole bowl that “from a deli, but better” vibe.
Variations
- Turkey or tuna swap: Use cooked turkey breast, canned tuna, or even salmon for a different protein moment.
- Vegetarian high-protein: Skip chicken and add extra chickpeas plus diced firm tofu, white beans, or edamame.
- Spicy: Add crushed red pepper, Calabrian chili paste, or extra pepperoncini brine in the dressing.
- More veggies: Stir in shredded carrots, chopped broccoli, artichoke hearts, or roasted zucchini.
- Lower dairy: Skip mozzarella and Parmesan; add avocado for creaminess and a little nutritional yeast for savory flavor.
- Gluten-free: Choose chickpea or lentil pasta that’s certified gluten-free and double-check your seasoning blend.
Storage & Reheating
Store in an airtight container in the fridge for up to 4 days. This is meant to be eaten cold (no reheating needed), but if you prefer it less chilled, let it sit at room temp for 10–15 minutes and toss with a splash of water or reserved dressing to loosen it back up.
FAQ
How do I make this pasta salad even higher in protein?
Use chickpea or lentil pasta, increase the chicken to 3 cups, and add an extra 1/2 cup chickpeas or white beans. You can also swap part of the yogurt for blended cottage cheese to boost protein while staying creamy.
Will the creamy dressing get thick in the fridge?
Yes—Greek yogurt-based dressings thicken as they chill and as the pasta absorbs moisture. Before serving, toss the salad and add a tablespoon or two of water, lemon juice, or reserved dressing until it’s glossy again.
Can I make this the night before for a party?
Totally. For best texture, mix everything except the tomatoes, spinach (if using), and half the dressing. Refrigerate overnight, then fold in tomatoes and greens and add the remaining dressing right before serving.
What’s the best pasta shape for high-protein Italian pasta salad?
Rotini, fusilli, or penne work best because they hold onto the creamy dressing. Avoid very small shapes if you want maximum crunch-to-bite ratio, and be sure to cook just to al dente.
Can I use bottled Italian dressing instead of making the creamy one?
You can, but it won’t be as protein-forward or creamy. If you want a shortcut, stir 1/2 cup bottled Italian dressing into 3/4 cup Greek yogurt and taste—add a squeeze of lemon and a pinch of Italian seasoning to bring it back to life.