This High Protein Italian Pasta Salad is simple, fresh, and full of flavor. It uses protein or chickpea pasta and a mix of meats and cheeses to boost protein. If you like pasta salads with bold flavors, try this easy mix and learn more about a classic Caesar pasta salad at Caesar pasta salad recipe for ideas on serving and texture.

Why make this recipe

You make this recipe for quick protein, bright vegetables, and easy meal prep. It fills you up, keeps well, and tastes good cold. It works for lunches, potlucks, or a quick dinner.

How to make High Protein Italian Pasta Salad

Cook the protein or chickpea pasta to al dente. Salt the water well. Drain and rinse with cold water to stop cooking.
While pasta cools, chop the red onion, bell pepper, and cucumber into small, even pieces.
Slice the smoked deli ham, turkey pepperoni, dry salami, and provolone into bite-sized pieces.
In a large bowl, add pasta, vegetables, meats, and cheeses. Crumble the feta over the mix.
Pour the light Italian dressing over the salad and toss well with two large spoons so everything is coated.
Add fresh basil if you like. Tear or slice the leaves to release flavor.
Chill the salad for at least 30 minutes so the flavors meld. Serve cold.

For a different pasta shape or texture ideas, you can read about campanelle and its uses at campanelle pasta guide.

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 chilled in a large bowl or in single portions. It works well with crusty bread or a simple green side. Top with a few extra basil leaves or a little more feta for presentation.

How to store High Protein Italian Pasta Salad

Keep the salad in an airtight container in the fridge for up to 3-4 days. Stir gently before serving. If the salad seems dry after resting, add a splash more Italian dressing and toss.

Tips to make High Protein Italian Pasta Salad

Cook pasta al dente so it stays firm in the fridge.
Chop ingredients into similar sizes for even bites.
Cool the pasta before mixing to prevent the dressing from thinning.
Taste and add more dressing or feta at the end if needed.
Use fresh basil for the best aroma.

Variation

Make it vegetarian: skip meats and add chickpeas or grilled tofu for protein.
Swap provolone for mozzarella or cheddar for a different taste.
Use a different dressing like a light vinaigrette for a tangy twist.

FAQs

Q: Can I use regular pasta instead of chickpea pasta?
A: Yes. Regular pasta works fine, but chickpea or protein pasta raises the protein and fiber.

Q: Can I make this salad ahead of time?
A: Yes. Make it the day before and chill. Flavors improve after a few hours, but keep it for no more than 3-4 days.

Q: Is the dressing measured for total salad or per serving?
A: The 3/4 cup is for the whole salad. Add more if you like it saucier.

Q: Can I freeze this salad?
A: Freezing is not recommended. Vegetables and pasta change texture when frozen.

Q: How do I keep the salad from getting soggy?
A: Rinse pasta with cold water, chop vegetables small, and chill without overdressing.

Conclusion

This High Protein Italian Pasta Salad is easy and packs good protein and flavor. For another version and more ideas, see High Protein Italian Pasta Salad – My Protein Pantry. For a different high-protein pasta salad approach, check High Protein Pasta Salad – Oh Snap Macros.

High Protein Italian Pasta Salad

A simple, fresh, and protein-packed Italian pasta salad featuring a mix of meats, cheeses, and vibrant vegetables, perfect for quick meals and gatherings.

Print Recipe Pin Recipe

Prep Time 15

Cook Time 10

Total Time 55

Servings 6 servings

Calories 350 kcal

Ingredients

Pasta and Dressing

8 oz protein or chickpea rotini pasta or any shape you prefer
3/4 cup Olive Garden light Italian dressing approximately 192 g

Vegetables

1/2 piece red onion, chopped approximately 120 g
1 piece large bell pepper, chopped red, yellow, or orange (approximately 170 g)
1 medium cucumber, peeled and diced approximately 250 g

Meats and Cheeses

8 oz smoked deli ham, chopped approximately 224 g
5 oz turkey pepperoni, chopped approximately 140 g
5 oz Italian dry salami, chopped approximately 140 g
4 slices ultra-thin provolone cheese, chopped
1/2 cup feta cheese, crumbled approximately 56 g

Herbs

to taste Fresh basil, optional Torn or sliced to release flavor

Instructions

Preparation

Cook the protein or chickpea pasta in salted water until al dente, then drain and rinse with cold water.
While the pasta cools, chop the red onion, bell pepper, and cucumber into small, even pieces.
Slice the smoked deli ham, turkey pepperoni, dry salami, and provolone into bite-sized pieces.

Mixing

In a large bowl, combine the pasta, chopped vegetables, meats, and cheeses. Crumble the feta over the mix.
Pour the light Italian dressing over the salad and toss well with two large spoons until everything is coated.
If using, add fresh basil, tearing or slicing the leaves to release their flavor.