Print

High-Protein Italian Pasta Salad

high-protein Italian pasta salad - featured image
Print Recipe

This high-protein Italian pasta salad is a quick, customizable, and satisfying meal prep lunch packed with lean protein, colorful veggies, and a zesty homemade Italian dressing. Perfect for busy weekdays, picnics, or feeding a crowd, it’s hearty, healthy, and full of classic Italian flavors.

Ingredients

Scale
  • 8 oz high-protein pasta (chickpea, lentil, or whole wheat)
  • 1 1/2 cups cooked chicken breast, shredded or diced (or chickpeas/tuna for variation)
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, chopped
  • 1/2 cup bell pepper, diced
  • 1/3 cup red onion, finely chopped (optional)
  • 3/4 cup mozzarella balls (ciliegine), halved (or diced block mozzarella or dairy-free cheese)
  • 1/2 cup black olives, sliced
  • 1/4 cup parmesan cheese, grated (optional)
  • 1/4 cup loosely packed fresh basil leaves, torn
  • 1/4 cup extra virgin olive oil
  • 3 tbsp red wine vinegar
  • 1–2 cloves garlic, finely minced
  • 1 tsp dried oregano
  • 1/2 tsp dried basil
  • 1/2 tsp kosher salt (plus more to taste)
  • 1/4 tsp black pepper
  • 1/2 tsp Dijon mustard (optional)
  • Pinch of red pepper flakes

Instructions

  1. Bring a large pot of salted water to a boil. Add pasta and cook according to package instructions (usually 7–9 minutes) until just al dente. Stir occasionally.
  2. Drain pasta in a colander and rinse under cold water to stop cooking. Let cool and dry for a few minutes.
  3. While pasta cooks, dice or shred chicken (or chosen protein). Halve tomatoes, chop cucumber, dice bell pepper, finely chop onion, slice mozzarella and olives, and tear basil leaves.
  4. In a small bowl or jar, combine olive oil, red wine vinegar, minced garlic, oregano, dried basil, salt, black pepper, Dijon mustard, and red pepper flakes. Whisk or shake until well combined.
  5. In a large mixing bowl, add cooled pasta, chicken, tomatoes, cucumber, bell pepper, onion, mozzarella, olives, parmesan, and basil. Pour half the dressing over and gently toss to coat.
  6. Cover and refrigerate for at least 30 minutes (up to 4 hours for deeper flavor). Toss again before serving, adding remaining dressing as needed.
  7. Garnish with extra basil or parmesan if desired. Taste and adjust salt and pepper before serving. Portion into containers for meal prep if desired.

Notes

For vegetarian, use chickpeas or tofu instead of chicken. For gluten-free, use gluten-free pasta. Add dressing in two stages for best flavor and texture. Dice all ingredients to similar size for even distribution. Salad keeps well for up to 4 days in the fridge. Reserve some dressing to refresh before serving. Avoid freezing.

Nutrition

Keywords: high-protein, pasta salad, Italian, meal prep, healthy lunch, easy, chicken, vegetarian option, gluten-free option, summer salad

Find it online: https://norasfoods.com/high-protein-italian-pasta-salad-recipe-easy-meal-prep-lunch/