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High-Protein Italian Pasta Salad Recipe

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4.1 from 8 reviews

This High-Protein Italian Pasta Salad is a vibrant and flavorful dish that combines tender pasta, protein-rich chicken or chickpeas, fresh vegetables, and a zesty Italian dressing. Perfect for meal prep, picnics, or a light yet satisfying lunch, this salad is easy to make and packed with nutrients.

Ingredients

Salad

  • 2 cups pasta (penne or rotini)
  • 1 cup cooked chicken breast (grilled or shredded) or 1 cup chickpeas for a vegetarian option
  • ½ cup cherry tomatoes, halved
  • ½ cup cucumber, diced
  • ¼ cup black olives, sliced
  • ¼ cup red onion, finely chopped
  • ½ cup mozzarella cheese cubes
  • ¼ cup fresh parsley, chopped

Dressing

  • 3 tbsp olive oil
  • 1 tbsp lemon juice or vinegar
  • 1 tsp Dijon mustard
  • 1 tsp dried oregano
  • ½ tsp garlic powder
  • Salt and black pepper to taste

Instructions

  1. Cook the pasta: Boil 2 cups of pasta in salted water according to the package instructions until al dente. Drain and rinse under cold water, then let it cool completely.
  2. Prepare the protein: If using chicken, season it lightly with salt, pepper, and herbs, then grill or cook it in a pan over medium heat until fully cooked. Allow to cool, then cut into bite-sized pieces. If using chickpeas, simply rinse and drain them.
  3. Assemble the salad: In a large bowl, combine the cooled pasta, chicken or chickpeas, cherry tomatoes, diced cucumber, sliced black olives, finely chopped red onion, mozzarella cheese cubes, and chopped fresh parsley.
  4. Make the dressing: In a small bowl, whisk together 3 tablespoons olive oil, 1 tablespoon lemon juice or vinegar, 1 teaspoon Dijon mustard, 1 teaspoon dried oregano, ½ teaspoon garlic powder, and salt and black pepper to taste until emulsified.
  5. Mix everything: Pour the dressing over the salad ingredients and toss gently until everything is evenly coated with the dressing.
  6. Chill and serve: Refrigerate the salad for at least 30 minutes to allow the flavors to meld before serving. Serve cold or at room temperature.

Notes

  • You can substitute chicken with tuna or boiled eggs to vary the protein source.
  • Add extra beans like white beans or chickpeas to increase the protein content further.
  • For meal prep, store the salad in an airtight container in the refrigerator for up to 3 days to maintain freshness.
  • Ensure pasta is thoroughly cooled before mixing to prevent the cheese from melting and the salad from becoming soggy.
  • Adjust seasoning of the dressing according to taste preferences.

Find it online: https://lauracooks.com/high-protein-italian-pasta-salad-recipe/