Italian pasta salad is usually the side dish that shows up to the party, hangs out near the chips, and leaves without making a statement. Not this one. This version is punchy, herby, and legitimately satisfying thanks to a few smart protein boosts.
It’s the kind of salad you can meal-prep for weekday lunches, bring to a BBQ, or stash in the fridge for “I need dinner but I’m tired” moments. Bonus: it tastes even better after it chills.
Why You’ll Love This
It’s classic Italian pasta salad energy (salty, tangy, veggie-packed) but with a surprisingly high-protein lineup—chicken, chickpeas, and mini mozzarella—so it eats like a full meal, not just a side.
Ingredients
- 12 oz high-protein pasta (like chickpea pasta or protein-enriched rotini)
- 2 cups cooked chicken breast, diced (rotisserie is perfect)
- 1 (15 oz) can chickpeas, drained and rinsed
- 8 oz mini mozzarella balls (pearls), drained
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, chopped
- 1 large red bell pepper, chopped
- 1/2 cup red onion, thinly sliced
- 1/2 cup sliced black olives (optional but very classic)
- 1/3 cup chopped pepperoncini (plus 2 tablespoons brine, optional for extra zing)
- 1/2 cup fresh basil, chopped
- 1/4 cup fresh parsley, chopped
- 1/2 cup grated Parmesan
- Salt and black pepper, to taste
- For the dressing: 1/2 cup extra-virgin olive oil
- For the dressing: 1/4 cup red wine vinegar
- For the dressing: 1 tablespoon Dijon mustard
- For the dressing: 2 teaspoons Italian seasoning
- For the dressing: 2 cloves garlic, finely grated or minced
- For the dressing: 1 teaspoon honey (optional, to balance acidity)
- For the dressing: 1/2 teaspoon kosher salt (plus more as needed)
How to Make It
- Cook the pasta in well-salted water according to package directions until just al dente. Don’t overcook—pasta salad is not the place for mushy noodles.
- Drain and rinse the pasta 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, Italian seasoning, garlic, honey (if using), and salt. 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 absorb flavor instead of staying bland in the center.
- Add chicken, chickpeas, mozzarella, tomatoes, cucumber, bell pepper, red onion, olives (if using), and pepperoncini. Toss until everything’s evenly distributed.
- Fold in basil, parsley, and Parmesan. Taste and season with black pepper and more salt if needed.
- Add the remaining dressing as needed (you may not use all of it, depending on your pasta and preference). For maximum flavor, cover and chill for at least 30 minutes.
- Before serving, toss again and refresh with a splash of vinegar or a spoonful of pepperoncini brine if it needs a little wake-up call.
Tips for the Best Results
- Use protein pasta for the “surprisingly high in protein” vibe. Chickpea or lentil pasta works great; just keep it al dente so it doesn’t get soft in the fridge.
- Dress the pasta while it’s warm. It absorbs flavor better and makes the whole salad taste more cohesive.
- Balance the salty things. Olives, pepperoncini, Parmesan, and mozzarella all bring salt, so taste before adding extra.
- Slice onions thin. If raw red onion feels intense, soak the slices in cold water for 10 minutes, then drain.
- Chill for better flavor. This is one of those recipes that levels up after a little fridge time.
- Keep herbs fresh. If prepping ahead, you can add basil right before serving for the brightest flavor.
Variations
- Make it vegetarian: Skip the chicken and add an extra can of chickpeas or white beans. You’ll still get solid protein.
- Try tuna: Swap chicken for 2 cans of tuna (drained). It becomes very “Italian deli lunch,” in the best way.
- Go spicy: Add crushed red pepper to the dressing or toss in chopped Calabrian chiles.
- Add more crunch: Stir in chopped celery or chopped romaine right before serving.
- Lower dairy: Use a smaller amount of mozzarella and lean on extra chickpeas and a sprinkle of Parmesan for flavor.
- Swap the veggies: Blanched green beans, artichoke hearts, or roasted zucchini are all great here.
Storage & Reheating
Store leftovers in an airtight container in the fridge for up to 4 days. This pasta salad is meant to be eaten cold or at cool room temp, so no reheating needed. If it looks a little dry after chilling, toss with a drizzle of olive oil or a splash of red wine vinegar to bring it back to life.
FAQ
How is this Italian pasta salad “high in protein”?
It stacks protein from multiple sources: protein pasta, chicken, chickpeas, and mozzarella, plus a little extra from Parmesan. It’s still very much pasta salad—just built to keep you full.
What’s the best pasta shape for pasta salad?
Short, twisty shapes that grab dressing are the move: rotini, fusilli, penne, or farfalle. If you’re using chickpea or lentil pasta, rotini is especially reliable for holding up in the fridge.
Can I make it the night before?
Yes, and it’s honestly better. Make it up to 24 hours ahead, refrigerate, then toss before serving. For the freshest vibe, add basil right before you eat.
How do I keep the pasta from soaking up all the dressing?
Dress the pasta while it’s slightly warm with most of the dressing, then save a little to refresh after chilling. If it still seems dry the next day, add a small splash of vinegar or olive oil and toss.
Can I use store-bought Italian dressing?
You can, especially for a shortcut, but the homemade dressing tastes brighter and less sugary. If you go store-bought, choose a zesty Italian and add fresh garlic, pepperoncini brine, or extra herbs to make it feel homemade.