This protein-packed Italian pasta salad is my go-to when I want lunches handled for the week without eating the same sad desk salad five days in a row. It’s bold, tangy, crunchy, and loaded with satisfying mix-ins—aka it actually keeps you full.
It’s also the kind of meal prep that gets better as it sits. The pasta soaks up the zesty dressing, the flavors mingle, and suddenly your Monday lunch tastes like you tried (even if you didn’t).
Why You’ll Love This
It’s a one-bowl, make-ahead lunch that’s high in protein, big on Italian deli vibes, and customizable with whatever you have—plus it holds up beautifully in the fridge all week without getting weird.
Ingredients
- 12 oz short pasta (rotini, penne, or farfalle)
- 1 (15 oz) can chickpeas, drained and rinsed
- 1 1/2 cups cooked chicken breast, diced (or rotisserie chicken)
- 4 oz salami or turkey pepperoni, quartered
- 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 sliced black olives
- 1/2 cup pepperoncini rings (plus 1–2 tbsp brine, optional)
- 3/4 cup shredded mozzarella or small mozzarella pearls
- 1/3 cup grated Parmesan
- 1/2 cup chopped parsley or basil
- Salt and black pepper, to taste
Italian dressing (homemade):
- 1/2 cup extra-virgin olive oil
- 1/4 cup red wine vinegar
- 1 tbsp Dijon mustard
- 2 tsp honey (or maple syrup)
- 2 cloves garlic, finely minced
- 1 1/2 tsp Italian seasoning
- 1/2 tsp dried oregano
- 1/2 tsp kosher salt (plus more to taste)
- 1/4 tsp black pepper
- Pinch of red pepper flakes (optional)
How to Make It
- Bring a large pot of salted water to a boil. Cook the pasta until just al dente (check the box time, then shave off about 1 minute).
- Drain the pasta and rinse briefly under cool water to stop the cooking. Shake off excess water, then transfer to a large mixing bowl.
- While the pasta cooks, prep your mix-ins: dice the chicken, quarter the salami, halve the tomatoes, chop the cucumber and pepper, and slice the onion.
- Make the dressing: in a jar or bowl, combine olive oil, red wine vinegar, Dijon, honey, garlic, Italian seasoning, oregano, salt, pepper, and red pepper flakes. Shake or whisk until emulsified.
- Pour about 2/3 of the dressing over the slightly cooled pasta and toss. (This helps the pasta absorb flavor right away.)
- Add chickpeas, chicken, salami, tomatoes, cucumber, bell pepper, red onion, olives, pepperoncini, mozzarella, Parmesan, and herbs. Toss again until everything is evenly coated.
- Taste and adjust: add a splash more vinegar, a spoonful of pepperoncini brine, or extra salt/pepper as needed. Add the remaining dressing if you like it extra saucy.
- Cover and refrigerate for at least 30 minutes before serving (or portion into containers for the week). Give it a quick toss before eating.
Tips for the Best Results
- Go al dente on the pasta. Slightly firmer noodles hold up better after days in the fridge.
- Dress the pasta first. Coating the pasta before adding everything else builds flavor from the inside out.
- Use a mix of proteins. Chicken + chickpeas + cheese makes it genuinely filling, not just “light lunch” filling.
- Thin the onion if needed. If raw red onion is too intense, soak slices in cold water for 10 minutes, then drain.
- Keep the crunch. If you’re picky about texture, store cucumbers and peppers separately and mix them in the day you eat.
- Don’t skip something briny. Olives and pepperoncini give that classic Italian deli vibe and balance the richness.
Variations
- Make it vegetarian: Skip chicken and salami, add white beans, extra chickpeas, and more mozzarella (or diced provolone).
- Swap the protein: Use tuna, grilled shrimp, turkey, or sliced steak. Leftover grilled chicken thighs are also elite here.
- Try a creamy version: Stir 2–3 tbsp Greek yogurt into the dressing for a slightly creamy, extra-protein finish.
- Go spicy: Add chopped Calabrian chiles, extra red pepper flakes, or spicy salami.
- More greens: Toss in arugula or baby spinach right before serving (not during meal prep, unless you like it softer).
- Gluten-free: Use your favorite GF short pasta and keep it very al dente to avoid mushiness.
Storage & Reheating
Store in airtight containers in the fridge for up to 4–5 days. This pasta salad is meant to be eaten cold or at cool room temp, so no reheating needed—just toss and add a splash of vinegar or olive oil if it looks a little dry by day three.
FAQ
How much protein is in this pasta salad?
It depends on your exact brands and portions, but with chicken, chickpeas, and cheese, it’s typically a high-protein lunch. For an extra boost, increase the chicken to 2 cups or add a scoop of additional chickpeas and a bit more Parmesan.
Can I make this ahead for lunches all week without it getting soggy?
Yes—this is a great meal-prep salad. Cook the pasta al dente, dress it while it’s slightly warm, and keep high-water veggies (like cucumber) separate if you’re very texture-sensitive. Otherwise, it holds up well for 4–5 days.
What’s the best pasta shape for Italian pasta salad?
Short, twisty shapes are the best because they grab dressing: rotini is the classic, but penne, farfalle, or fusilli all work. Avoid long noodles—they’re harder to portion and don’t mix as evenly with the add-ins.
Can I use bottled Italian dressing instead of homemade?
Absolutely. Use about 3/4 cup to start, then add more as needed after it chills. If the bottled dressing tastes a little flat, brighten it with a squeeze of lemon or a spoonful of pepperoncini brine.
How do I keep the pasta salad from drying out in the fridge?
Pasta absorbs dressing over time, so reserve a few tablespoons of dressing to stir in right before eating. You can also revive it with a drizzle of olive oil and a splash of vinegar, then season with a pinch of salt and pepper.