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High Protein Loaded Italian Pasta Salad - Fresh, Filling, and Meal-Prep Friendly

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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Pasta: 12 ounces whole-wheat or high-protein rotini or penne
  • Protein: 2 cups cooked grilled chicken breast, diced (or turkey); 1 can (15 oz) chickpeas, drained and rinsed
  • Cheese: 8 ounces fresh mozzarella pearls (or diced part-skim mozzarella)
  • Veggies: 1 cup cherry tomatoes, halved; 1 small English cucumber, diced; 1 red bell pepper, diced; 1/2 small red onion, thinly sliced
  • Briny add-ins: 1/2 cup sliced black olives or Kalamata; 1/3 cup sliced pepperoncini
  • Fresh herbs: 1/2 cup chopped fresh parsley; 2 tablespoons chopped fresh basil (or 1 teaspoon dried)
  • Optional extras: 1/3 cup diced turkey pepperoni or nitrate-free salami for more protein and flavor
  • Dressing: 1/3 cup extra-virgin olive oil
  • 1/4 cup red wine vinegar
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons Dijon mustard
  • 2 cloves garlic, finely grated or minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon red pepper flakes (optional)

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook pasta to al dente according to package directions. Do not overcook or it will get mushy later.
  2. Cool the pasta quickly: Drain and rinse under cold water to stop cooking. Shake off excess water. Toss with a teaspoon of olive oil so it doesn’t clump.
  3. Whisk the dressing: In a jar or bowl, combine olive oil, red wine vinegar, lemon juice, Dijon, garlic, oregano, thyme, salt, pepper, and red pepper flakes. Shake or whisk until emulsified.
  4. Prep the mix-ins: Dice or slice the chicken, mozzarella, tomatoes, cucumber, bell pepper, and onion. Drain olives and pepperoncini. Chop herbs.
  5. Combine: In a large bowl, add pasta, chicken, chickpeas, mozzarella, tomatoes, cucumber, bell pepper, red onion, olives, and pepperoncini.
  6. Add herbs and dress: Sprinkle in parsley and basil. Pour over about 3/4 of the dressing and toss gently to coat everything evenly.
  7. Taste and adjust: Add more salt, pepper, or dressing as needed. If using turkey pepperoni or salami, fold it in now.
  8. Rest for flavor: Let the salad sit for at least 20–30 minutes in the fridge so the flavors meld. Toss again before serving and add a splash of remaining dressing if it looks dry.
  9. Serve: Top with extra herbs and freshly cracked pepper. Optional squeeze of lemon brightens it right before eating.