Description
This High-Protein Italian Pasta Salad is a quick, easy, and flavorful meal prep staple packed with classic Italian flavors and protein-rich ingredients like chickpea pasta and grilled chicken. Perfect for busy weeks, potlucks, or healthy lunches, it stays fresh and delicious for days.
Ingredients
- 8 oz high-protein pasta (chickpea, lentil, or whole wheat)
- 1 cup cooked chicken breast, cubed or shredded (grilled or rotisserie)
- 1 cup canned chickpeas, drained and rinsed
- 1/2 cup mini mozzarella balls or diced fresh mozzarella
- 1/2 cup cherry tomatoes, halved
- 1/3 cup roasted red peppers, sliced
- 1/4 cup black olives, sliced (Kalamata preferred)
- 1/4 cup red onion, finely diced
- 1/4 cup fresh basil leaves, torn
- 1/4 cup grated Parmesan cheese (optional)
- 2 tbsp extra-virgin olive oil
- 2 tbsp red wine vinegar (or white wine vinegar)
- 1 tsp Dijon mustard
- 1 clove garlic, minced
- 1/2 tsp dried oregano
- 1/4 tsp crushed red pepper flakes (optional)
- Salt and pepper, to taste
Instructions
- Bring a large pot of salted water to a boil. Add high-protein pasta and cook according to package instructions (7-9 minutes for al dente). Drain and rinse with cold water.
- While pasta cooks, cube or shred cooked chicken breast. For vegetarian versions, rinse and drain canned chickpeas.
- Slice cherry tomatoes, roasted red peppers, black olives, and red onion. Tear fresh basil leaves. Dice mozzarella if needed.
- In a small bowl or jar, combine olive oil, vinegar, Dijon mustard, minced garlic, dried oregano, crushed red pepper flakes, and salt and pepper. Whisk or shake until well mixed. Adjust seasoning to taste.
- Place cooled pasta in a large mixing bowl. Add chicken (or chickpeas), mozzarella, tomatoes, peppers, olives, onion, and basil. Pour dressing over the salad.
- Toss gently with a wooden spoon or spatula until evenly coated.
- Sprinkle grated Parmesan cheese on top, if using. Cover and refrigerate for at least 30 minutes to let flavors meld.
- Before serving, toss salad again and adjust seasoning if needed.
Notes
For best texture, cook high-protein pasta 1-2 minutes less than package directions. Rinse pasta with cold water to prevent sticking. Salad tastes even better after chilling. For vegetarian, skip chicken and double chickpeas or add beans. Use gluten-free pasta for dietary needs. If salad dries out, add a splash of olive oil before serving.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Cuisine: Italian
Nutrition
- Serving Size: About 1.5 cups per serving
- Calories: 350
- Sugar: 4
- Sodium: 550
- Fat: 12
- Saturated Fat: 4
- Carbohydrates: 40
- Fiber: 8
- Protein: 24
Keywords: high protein, pasta salad, Italian, meal prep, healthy, easy, chicken, chickpea pasta, gluten-free option, vegetarian option, summer salad