I still remember the first time I had a pasta salad at a family picnic. The bright colors of the veggies, the tangy dressing, and the heartiness of the ingredients made it unforgettable. The joy of sharing good food with loved ones has always held a special place in my heart. This high-protein Italian pasta salad is a reflection of that memory—it brings people together with its fresh flavors and satisfying elements. Each bite offers a beautiful mix of textures and tastes, reminding us that healthy eating can also be delicious. This recipe stands out because it combines protein-rich ingredients, making it not just a side dish, but a fulfilling meal that keeps you energized throughout the day.
why make this recipe
This high-protein Italian pasta salad is perfect for anyone looking for a nutritious and delightful dish. It’s colorful, tasty, and packed with protein to keep you feeling full longer. Whether you’re preparing a quick lunch, hosting a gathering, or meal prepping for the week, this salad is versatile and easy to make. Plus, it requires minimal cooking time and can be enjoyed cold, making it a refreshing choice any time of the year.
how to make High Protein Italian Pasta Salad
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. Make sure to salt the water generously for taste. Cook it until al dente for a delightful, firm texture.
- Once done, drain the pasta and rinse it under cold water to cool it down. This step stops the cooking.
- While waiting for the pasta, chop your vegetables. Dice the red onion, bell pepper, and cucumber into small, even pieces for consistent flavor and texture.
- Next, slice the smoked deli ham, turkey pepperoni, Italian dry salami, and provolone cheese into even, bite-sized pieces. The mix of meats adds wonderful flavors.
- In a large mixing bowl, combine the pasta, chopped vegetables, meats, and cheeses. Add the feta cheese and crumble it gently by hand as you go.
- Drizzle the light Italian dressing over your ingredients. Toss everything together with two large spoons, ensuring all ingredients get evenly coated.
- If using, add fresh basil. Either tear the leaves or chiffonade them to release their fragrant oils.
- Let the salad rest in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together beautifully.
how to serve High Protein Italian Pasta Salad
Serve this salad chilled as a light meal or a side dish. It pairs well with grilled chicken or fish. For a more filling option, you can add additional protein like chickpeas or shredded chicken.
how to store High Protein Italian Pasta Salad
Store any leftovers in an airtight container in the refrigerator. It will stay fresh for about 3-4 days. The flavors will actually deepen over time, making it even more delicious for your next meal!
tips to make High Protein Italian Pasta Salad
- Make sure to use a variety of colorful veggies for visual appeal and added nutrients.
- If you prefer a creamier dressing, consider mixing in a bit of Greek yogurt with the Italian dressing.
- Feel free to adjust the amount of protein or vegetables based on your preferences.
variation
You can customize this salad by adding grilled shrimp, diced grilled chicken, or even some chickpeas for an extra protein boost. Swap out the provolone for mozzarella or add different kinds of vegetables like olives or artichokes.
FAQs
Can I use a different type of pasta?
Yes! You can use any pasta shape you like, but using chickpea or protein pasta keeps it high in protein.
How can I make this recipe vegetarian?
Simply omit the meats and increase the amount of cheese or add more beans or lentils for protein.
Can I prepare this salad ahead of time?
Absolutely! This salad is perfect for meal prep. Just prepare it a day ahead and let it chill in the fridge.
High Protein Italian Pasta Salad
Ingredients
Pasta and Dressing
- 1 box protein or chickpea rotini pasta (8 oz) Any pasta shape can be used.
- 3/4 cup Olive Garden light Italian dressing (192 g) Use your preferred Italian dressing.
Vegetables
- 1/2 unit red onion (120 g), chopped Chop into small pieces.
- 1 large bell pepper (red, yellow, or orange, 170 g), chopped
- 1 medium cucumber (250 g), peeled and diced
Meats and Cheese
- 1 package smoked deli ham (8 oz, 224 g), chopped
- 1 package turkey pepperoni (5 oz, 140 g), chopped
- 5 oz light Italian dry salami (140 g), chopped
- 4 slices ultra-thin provolone cheese, chopped Can substitute with mozzarella.
- 1/2 cup feta cheese (56 g) Crumble gently by hand.
Herbs
- Fresh basil, optional Tear or chiffonade for flavor.
Method
Preparation
- Cook the chickpea or protein pasta according to the package directions, generously salting the water. Cook until al dente.
- Drain the pasta and rinse under cold water to cool it down.
- Chop the red onion, bell pepper, and cucumber into small, even pieces.
- Slice the smoked deli ham, turkey pepperoni, Italian dry salami, and provolone cheese into even, bite-sized pieces.
Mixing
- In a large mixing bowl, combine the cooked pasta, chopped vegetables, meats, and cheeses.
- Add the feta cheese and crumble it gently by hand.
- Drizzle the Italian dressing over the mixture and toss everything together until evenly coated.
- If using, add fresh basil and mix again.
- Let the salad rest in the refrigerator for at least 30 minutes before serving.