If you love a pasta salad moment but want it to actually keep you full, this Make-Ahead High-Protein Italian Pasta Salad is the one. It’s bright, zippy, loaded with Italian flavors, and packed with protein thanks to chickpeas, mozzarella, and chicken (plus you can easily swap in your favorite).
It’s also the kind of dish that gets better after a chill in the fridge—aka perfect for meal prep, potlucks, and “I need lunch ready all week” energy.
Why You’ll Love This
It’s make-ahead friendly, seriously satisfying, and full of classic Italian deli vibes—think briny olives, tangy pepperoncini, creamy mozzarella, and a bold herby dressing that soaks into every bite (in the best way).
Ingredients
- 12 oz high-protein pasta (chickpea, lentil, or protein+; rotini or penne work great)
- 1 1/2 cups cooked chicken breast, diced (about 8 oz; rotisserie is perfect)
- 1 (15 oz) can chickpeas, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, quartered slices
- 1 red bell pepper, chopped
- 1/2 small red onion, thinly sliced
- 1 cup mozzarella pearls (or diced fresh mozzarella)
- 1/2 cup sliced black olives (or kalamata)
- 1/3 cup pepperoncini rings, plus 1–2 tbsp of the brine (optional but amazing)
- 1/4 cup grated Parmesan
- 1/3 cup chopped fresh parsley (or basil)
- For the Italian dressing:
- 1/3 cup extra-virgin olive oil
- 3 tbsp red wine vinegar
- 1 tbsp Dijon mustard
- 1 tbsp Italian seasoning
- 1 tsp garlic powder (or 1 small garlic clove, finely grated)
- 3/4 tsp kosher salt, plus more to taste
- 1/2 tsp black pepper
- 1–2 tsp honey or maple syrup (optional, to balance the tang)
How to Make It
- Cook the pasta. Boil in well-salted water until just al dente (don’t overcook—protein pasta can get soft fast). Drain and rinse under cool water to stop the cooking.
- Mix the dressing. In a small bowl or jar, whisk (or shake) olive oil, red wine vinegar, Dijon, Italian seasoning, garlic, salt, pepper, and honey (if using) until emulsified.
- Prep the mix-ins. While the pasta cools, chop the tomatoes, cucumber, bell pepper, and onion. Drain and rinse chickpeas. Dice chicken if needed.
- Start the salad base. In a large bowl, combine pasta, chicken, chickpeas, tomatoes, cucumber, bell pepper, red onion, olives, and pepperoncini.
- Dress it. Pour about 3/4 of the dressing over the salad and toss well. Add the pepperoncini brine if you want extra zip.
- Add cheese and herbs. Gently fold in mozzarella pearls, Parmesan, and parsley (or basil). Taste and add more salt, pepper, or dressing as needed.
- Chill for peak flavor. Cover and refrigerate for at least 1 hour (2–4 hours is even better). The flavors mingle and the pasta drinks up that dressing.
- Refresh before serving. Right before serving, toss again and add the remaining dressing if it looks a little dry. Finish with extra herbs or Parmesan if you’re feeling fancy.
Tips for the Best Results
- Go al dente on purpose. Pasta salad sits in dressing, so slightly firm pasta stays perfect instead of turning mushy.
- Rinse protein pasta after draining. This helps prevent clumping and keeps the texture more pleasant for cold salads.
- Use a big bowl. You want space to toss without crushing the mozzarella or tomatoes.
- Save some dressing. Pasta will absorb liquid as it chills. Holding back a bit makes day-two salad taste freshly made.
- Slice onions thin. If raw red onion is too intense, soak slices in cold water for 10 minutes, then drain.
- Balance the tang. Pepperoncini brine is magic, but add it gradually. A tiny drizzle goes a long way.
Variations
- Swap the protein: Use tuna, diced salami, turkey, grilled shrimp, or baked tofu. You can also double the chickpeas and skip the meat entirely.
- Make it extra creamy: Add 2–3 tbsp Greek yogurt to the dressing (hello, more protein) or toss in a few spoonfuls of pesto.
- More veggies: Add roasted zucchini, artichoke hearts, shredded carrots, or baby spinach (stir spinach in right before serving).
- Spicy Italian vibes: Add crushed red pepper flakes, chopped pickled cherry peppers, or a spoonful of Calabrian chili paste in the dressing.
- Lower sodium option: Use reduced-sodium chickpeas, go lighter on olives/pepperoncini, and bump up herbs, lemon juice, and cucumber for freshness.
Storage & Reheating
Store in an airtight container in the fridge for up to 4 days. This is meant to be eaten cold or room temp (no reheating needed). If it dries out after chilling, add a splash of olive oil or a spoonful of reserved dressing, toss, and you’re back in business.
FAQ
How do I keep high-protein pasta from getting gummy in pasta salad?
Cook it just to al dente (even 30–60 seconds less than the box suggests), then drain and rinse under cool water right away. Also, toss with dressing after it’s cooled so it doesn’t steam and soften further in the bowl.
Can I make this pasta salad the night before?
Yes—this recipe is basically designed for it. Make it up to 24 hours ahead for best flavor. Hold back a little dressing and toss it in right before serving so it tastes fresh and glossy.
What’s the best way to add more protein without changing the vibe?
Easy wins: add another 1/2 cup chickpeas, use extra chicken, or stir in 1/2 cup nonfat Greek yogurt into the dressing. You can also swap mozzarella pearls for part-skim string cheese slices if that’s what you have.
Can I make it vegetarian but still high-protein?
Totally. Skip the chicken and double the chickpeas, or add white beans. Lentil or chickpea pasta already brings extra protein, and you can add diced tofu or a scoop of cottage cheese on the side if you want to go even higher.
How do I keep the vegetables crisp for meal prep?
Use firm veggies (cucumber, bell pepper) and keep the tomato pieces larger so they don’t break down. If you’re prepping for 3–4 days, you can also store cucumbers separately and mix them in each day for maximum crunch.