Samantha A fresh, filling pasta salad with extra protein and bright Italian flavors.
introduction
This High Protein Italian Pasta Salad packs protein and color in one bowl. It is easy to make and keeps well for lunches or parties. Pair it with a simple side like a 3-ingredient chicken salad for a full meal.
why make this recipe
This recipe gives you more protein than regular pasta salad. It is quick to make and tastes bright with Italian dressing and fresh veggies. You can make it ahead and it works for meal prep, potlucks, or a family dinner.
how to make High Protein Italian Pasta Salad
Cook the protein or chickpea pasta until al dente. Chop the vegetables and meats into bite-sized pieces. Mix pasta, vegetables, meats, and cheeses in a large bowl. Add the light Italian dressing and toss well. Let the salad chill so the flavors blend. Serve cold.
Ingredients :
1 (8 oz) box of protein or chickpea rotini pasta, or any shape you like, 3/4 cup of Olive Garden light Italian dressing (192 g), 1/2 red onion (120 g), chopped into small pieces, 1 large bell pepper (red, yellow, or orange, 170 g), chopped, 1 medium cucumber (250 g), peeled and diced, 1 (8 oz) package of smoked deli ham (224 g), chopped, 1 (5 oz) package of turkey pepperoni (140 g), chopped, 5 oz of light Italian dry salami (140 g), chopped, 4 slices of ultra-thin provolone cheese, chopped, 1/2 cup of feta cheese (56 g), Fresh basil, optional
Directions :
Begin by cooking the chickpea or protein pasta according to the package directions. Ensure to salt the water generously for taste. Remember, the pasta should be al dente for that delightful firm texture. Once done, drain and rinse under cold water to cool it down, which also stops the cooking., While waiting for the pasta, chop your vegetables. Dice the red onion, bell pepper, and cucumber into small, uniform pieces. This ensures consistent flavor and texture in every bite. Appreciate the vibrant colors—they’re a feast for the eyes and the taste buds!, Next, slice the smoked deli ham, turkey pepperoni, Italian dry salami, and provolone cheese into even, bite-sized pieces. The key is to have a mix that blends beautifully and evenly distributes flavors. The rich aromas of the meats will start to mingle, hinting at what’s to come., In a large mixing bowl, combine the pasta, vegetables, meats, and cheeses. Add the feta cheese, crumbling it gently by hand as you go for that subtle, salty touch throughout the salad., Drizzle the light Italian dressing over your ingredients. Using two large spoons, toss everything together, ensuring each element gets a generous coating. The aroma of the dressing blending with the other ingredients will be mouth-watering., If using, add fresh basil. Either tear the leaves or chiffonade them to release their aromatic oils, imparting a fragrant herbal note., Let the salad rest in the refrigerator for at least 30 minutes. This allows the flavors to meld, enhancing the taste significantly. When ready, serve chilled and enjoy the delightful combination of textures and flavors!
how to serve High Protein Italian Pasta Salad
Serve this salad chilled. It works as a main for a light lunch or as a side at a cookout. Add extra basil or a little more dressing at the table if needed. For another easy side idea, try a cold pasta side like the 3-ingredient macaroni salad.
how to store High Protein Italian Pasta Salad
Cover the salad and keep it in the fridge for up to 3–4 days. Stir before serving to redistribute the dressing. Do not freeze this salad; the vegetables and cheese change texture after freezing.
tips to make High Protein Italian Pasta Salad
- Cook pasta al dente so it stays firm after chilling.
- Rinse pasta in cold water to stop cooking and cool it fast.
- Chop ingredients to similar sizes for even bites.
- Taste before chilling and add a bit more dressing if it seems dry.
- Add basil just before serving for best fresh flavor.
variation (if any)
- Use grilled chicken or canned tuna instead of deli meats.
- Swap the light Italian dressing for a vinaigrette made with olive oil and red wine vinegar.
- Add olives, cherry tomatoes, or artichoke hearts for extra flavor.
- Replace feta with shredded Parmesan for a milder cheese taste.
FAQs
Q: Can I use regular pasta instead of protein or chickpea pasta?
A: Yes. Regular pasta works fine but will have less protein.
Q: How long should I chill the salad before serving?
A: At least 30 minutes so the flavors meld. For best taste, chill 1–2 hours.
Q: Can I make this salad a day ahead?
A: Yes. Make it a day ahead and keep covered in the fridge. Stir before serving.
Q: Is it okay to add more dressing later?
A: Yes. Add extra dressing just before serving if needed.
Q: Can I leave out the meats to make it vegetarian?
A: Yes. Use extra chickpeas, beans, or more cheese for protein.
Conclusion
For a focused protein pasta salad idea, see this recipe example at High Protein Italian Pasta Salad – My Protein Pantry, which gives variations and tips. For a lighter take on Italian pasta salad, check the guide at Healthy Italian Pasta Salad – Lite Cravings.
High Protein Italian Pasta Salad
Ingredients
Method
- Begin by cooking the chickpea or protein pasta according to the package directions. Ensure to salt the water generously for taste. Remember, the pasta should be al dente for that delightful firm texture.
- Once done, drain and rinse under cold water to cool it down, which also stops the cooking.
- While waiting for the pasta, chop your vegetables—dice the red onion, bell pepper, and cucumber into small, uniform pieces.
- Slice the smoked deli ham, turkey pepperoni, Italian dry salami, and provolone cheese into even, bite-sized pieces.
- In a large mixing bowl, combine the pasta, vegetables, meats, and cheeses. Add the feta cheese, crumbling it gently by hand.
- Drizzle the light Italian dressing over your ingredients. Using two large spoons, toss everything together, ensuring each element gets a generous coating.
- If using, add fresh basil by tearing the leaves or chiffonading them.
- Let the salad rest in the refrigerator for at least 30 minutes. Serve chilled and enjoy.
