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High Protein Italian Antipasto Pasta Salad - A Satisfying, Meal-Prep Friendly Favorite

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Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Pasta: 12 ounces high-protein pasta (chickpea, lentil, or protein-enriched wheat), short shape like rotini or penne
  • Protein: 2 cups cooked chicken breast, diced; 1 cup reduced-sodium chickpeas, rinsed and drained; 3 ounces turkey or classic Genoa salami, sliced into strips
  • Cheese: 1 cup part-skim mozzarella pearls or diced block mozzarella
  • Veggies and antipasto add-ins: 1 cup cherry tomatoes, halved; 1 small red onion, thinly sliced; 1 cup sliced cucumber; 3/4 cup roasted red peppers, sliced; 1/2 cup pepperoncini rings; 1/2 cup pitted Kalamata or black olives, halved; 1/4 cup sun-dried tomatoes (oil-packed, drained or dry, rehydrated)
  • Fresh herbs: 1/2 cup chopped fresh parsley; 2 tablespoons chopped fresh basil (or 1 teaspoon dried)
  • For the dressing: 1/3 cup extra-virgin olive oil; 3 tablespoons red wine vinegar; 1 tablespoon fresh lemon juice; 2 cloves garlic, minced; 1 teaspoon Dijon mustard; 1 teaspoon dried oregano; 1/2 teaspoon dried thyme; 1/2 teaspoon kosher salt; 1/2 teaspoon black pepper; pinch of red pepper flakes (optional)
  • Optional boosts: 1/4 cup grated Parmesan; 1 tablespoon capers; arugula handful for serving

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook pasta to al dente according to package directions. Protein pastas can overcook quickly, so start checking a minute early.
  2. Cool it right: Drain and rinse the pasta under cold water just until cool. Shake off excess water. Toss with a teaspoon of olive oil to prevent sticking.
  3. Make the dressing: In a jar or bowl, whisk together olive oil, red wine vinegar, lemon juice, garlic, Dijon, oregano, thyme, salt, pepper, and red pepper flakes. Taste and adjust acid or salt as needed.
  4. Prep the add-ins: Dice chicken, slice salami into thin strips, halve tomatoes and olives, slice onion and cucumber, and chop peppers and herbs. Pat any very wet ingredients dry with paper towels to avoid watering down the salad.
  5. Combine the base: In a large bowl, add cooled pasta, chicken, chickpeas, salami, mozzarella, tomatoes, onion, cucumber, roasted red peppers, pepperoncini, olives, and sun-dried tomatoes.
  6. Toss with dressing: Pour about two-thirds of the dressing over the salad. Toss gently to coat, then add more dressing as needed. You want it glossy but not soupy.
  7. Add herbs and finish: Fold in parsley and basil. If using, sprinkle Parmesan and capers over the top. Taste and adjust salt, pepper, or acidity.
  8. Rest for flavor: Let the salad sit for 15–20 minutes (or chill for up to 2 hours) so the flavors meld. If chilling longer, reserve a few tablespoons of dressing to refresh before serving.
  9. Serve: Enjoy cold or at room temperature. Add a handful of arugula to bowls for a peppery bite, if you like.