HIGH-PROTEIN ITALIAN PASTA SALAD QUICK

Picture this: a vibrant, colorful bowl bursting with al dente pasta, juicy tomatoes, savory salami, and mozzarella pearls, all tossed in a zesty Italian dressing, but with a secret protein punch that keeps you full and energized. This High-Protein Italian Pasta Salad isn’t just a side dish; it’s a complete, satisfying meal that’s ready in minutes and perfect for those grab-and-go days, and I promise, you’ll be craving it all week long!

The Protein-Packed Goodness: Ingredients You’ll Need

For the Pasta Salad:

• 1 pound pasta: Rotini, penne, or farfalle work great. I usually go for rotini because the spirals catch all the delicious dressing!
• 1 cup cooked chickpeas: Adds plant-based protein and fiber. Drain and rinse them well!
• 1 cup cubed mozzarella cheese: Fresh mozzarella pearls are my favorite, but any cubed mozzarella will do.
• 1 cup diced salami or pepperoni: Choose your favorite Italian cured meat. Pro tip: Genoa salami is fantastic!
• 1/2 cup sun-dried tomatoes, oil-packed, drained: Adds a burst of intense flavor. Pat them dry with a paper towel.
• 1/2 cup Kalamata olives, pitted and halved: Adds a salty, briny flavor.
• 1/4 cup red onion, thinly sliced: Adds a bit of bite. Soak them in cold water for 10 minutes to mellow the flavor if you prefer.
• 1 cup cherry tomatoes, halved: Adds sweetness and freshness.
• 1/4 cup fresh parsley, chopped: Adds freshness and color.
• 1/4 cup fresh basil, chopped: Essential for that authentic Italian flavor!

For the High-Protein Dressing:

• 1/4 cup olive oil: Extra virgin olive oil is best for flavor.
• 1/4 cup red wine vinegar: Adds a tangy kick.
• 2 tablespoons protein powder (unflavored whey or casein): This is our secret weapon! Make sure it’s unflavored so it doesn’t clash with the other ingredients. I prefer whey for its neutral taste.
• 1 tablespoon Dijon mustard: Adds a creamy texture and a bit of spice.
• 1 clove garlic, minced: Adds a pungent flavor.
• 1 teaspoon Italian seasoning: A blend of herbs that ties everything together.
• 1/2 teaspoon salt: Adjust to taste.
• 1/4 teaspoon black pepper: Freshly ground is best!

Let’s Get Cooking: Step-by-Step Instructions

Step 1: Cook the Pasta

1. Bring a large pot of salted water to a boil.
2. Add the pasta and cook according to package directions until al dente. Don’t overcook it! Slightly firm pasta holds up better in the salad.
3. Drain the pasta and rinse it with cold water to stop the cooking process. This also helps prevent it from sticking together.
4. Set the pasta aside to drain completely.

Step 2: Prepare the Dressing

1. In a small bowl, whisk together the olive oil, red wine vinegar, protein powder, Dijon mustard, minced garlic, Italian seasoning, salt, and pepper.
2. Whisk vigorously until the protein powder is fully incorporated and the dressing is emulsified. If the protein powder clumps, try using a small immersion blender or whisking it with a tiny amount of water first to form a paste before adding the rest of the ingredients.
3. Taste and adjust seasonings as needed. You might want to add a little more salt, pepper, or Italian seasoning.

Step 3: Assemble the Salad

1. In a large bowl, combine the cooked pasta, chickpeas, mozzarella cheese, salami, sun-dried tomatoes, Kalamata olives, red onion, cherry tomatoes, parsley, and basil.
2. Pour the dressing over the salad and toss gently to coat evenly. Make sure everything is nicely coated in that flavorful dressing!

Step 4: Chill and Serve

1. Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld. This is a crucial step! The longer it sits, the better it tastes.
2. Before serving, toss the salad again and add more fresh herbs if desired.

Tips and Tricks for Pasta Salad Perfection

Okay, let’s talk about making this High-Protein Italian Pasta Salad truly shine. I’ve learned a few things along the way that I want to share with you.

• Don’t overcook the pasta: Seriously, al dente is key. Mushy pasta is a pasta salad killer.
• Rinse the pasta well: This not only stops the cooking process but also removes excess starch, preventing the salad from becoming gummy.
• Use high-quality ingredients: The better the ingredients, the better the salad. Splurge on good olive oil, fresh mozzarella, and flavorful salami.
• Don’t be afraid to experiment: Add other vegetables you love, such as bell peppers, zucchini, or artichoke hearts. You can also swap out the salami for grilled chicken or shrimp for a different protein source.
• Make it ahead of time: This salad is even better the next day, as the flavors have had time to meld. It’s perfect for meal prepping!
• Adjust the dressing to your liking: If you prefer a tangier dressing, add more red wine vinegar. If you like it sweeter, add a touch of honey or maple syrup.
• Consider different protein powder flavors: While unflavored is recommended, a vanilla protein powder can add a subtle sweetness that works well. Just be mindful of the overall flavor profile.

High-Protein Italian Pasta Salad: Your New Go-To Lunch

Seriously, this High-Protein Italian Pasta Salad has become a staple in my weekly meal prep routine. It’s one of my favorite quick cold lunch ideas. I love how it’s packed with protein, which keeps me feeling full and satisfied for hours. It’s also incredibly versatile – I can easily customize it with different vegetables, cheeses, and meats to create endless variations. Plus, it’s a fantastic way to use up leftover ingredients in the fridge.

And let’s be honest, who doesn’t love a good pasta salad, especially during the warmer months? This recipe is perfect for summer lunch meal prep. It’s light, refreshing, and incredibly easy to make. It’s also a crowd-pleaser – I’ve brought it to potlucks and picnics, and it’s always a hit. It’s just one of those high protein easy meal prep lunch recipes that you can rely on.

Variations and Substitutions to Keep Things Interesting

The beauty of this High-Protein Italian Pasta Salad is that it’s so adaptable! Feel free to tweak the recipe to suit your taste and dietary needs.

• Vegetarian: Omit the salami and add more vegetables, such as roasted vegetables or marinated artichoke hearts.
• Gluten-free: Use gluten-free pasta. There are many great options available these days!
• Dairy-free: Use a dairy-free mozzarella alternative.
• Spicy: Add a pinch of red pepper flakes to the dressing for a little heat.
• Mediterranean: Add crumbled feta cheese, cucumber, and bell peppers for a Mediterranean twist.

Storing Your High-Protein Italian Pasta Salad

This salad will keep well in the refrigerator for up to 3-4 days. Store it in an airtight container to prevent it from drying out. The dressing may separate slightly over time, so give it a good toss before serving. It’s perfect for those grab-and-go lunches throughout the week!

So, there you have it – my go-to recipe for High-Protein Italian Pasta Salad. I hope you love it as much as I do! Enjoy!

High-Protein Italian Pasta Salad

Amelia Chen-Morrison

This High-Protein Italian Pasta Salad is a vibrant and flavorful meal perfect for lunch or a light dinner. It combines pasta, protein-rich chickpeas, mozzarella, salami, and a zesty Italian dressing, offering a satisfying and nutritious option that’s quick to prepare and easily customizable.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 15 minutes mins

Total Time 35 minutes mins

Course Lunch, Main Course

Cuisine Italian

Servings 4

Calories 600 kcal

Equipment

• Large pot
• Colander
• Small bowl
• Whisk
• Measuring cups and spoons
• Large bowl
• Knife
• Cutting board
• Airtight container

Ingredients

  

• 1 pound pasta rotini, penne, or farfalle
• 1 cup cooked chickpeas, drained and rinsed
• 1 cup cubed mozzarella cheese fresh mozzarella pearls preferred
• 1 cup diced salami or pepperoni Genoa salami recommended
• ½ cup sun-dried tomatoes, oil-packed, drained
• ½ cup Kalamata olives, pitted and halved
• ¼ cup red onion, thinly sliced
• 1 cup cherry tomatoes, halved
• ¼ cup fresh parsley, chopped
• ¼ cup fresh basil, chopped
• ¼ cup olive oil extra virgin olive oil preferred
• ¼ cup red wine vinegar
• 2 tablespoons protein powder unflavored whey or casein
• 1 tablespoon Dijon mustard
• 1 clove garlic, minced
• 1 teaspoon Italian seasoning
• ½ teaspoon salt
• ¼ teaspoon black pepper

Instructions

 

• Bring a large pot of salted water to a boil.
• Add the pasta and cook according to package directions until al dente.
• Drain the pasta and rinse it with cold water to stop the cooking process.
• Set the pasta aside to drain completely.
• In a small bowl, whisk together the olive oil, red wine vinegar, protein powder, Dijon mustard, minced garlic, Italian seasoning, salt, and pepper.
• Whisk vigorously until the protein powder is fully incorporated and the dressing is emulsified. Use an immersion blender if needed.
• Taste and adjust seasonings as needed.
• In a large bowl, combine the cooked pasta, chickpeas, mozzarella cheese, salami, sun-dried tomatoes, Kalamata olives, red onion, cherry tomatoes, parsley, and basil.
• Pour the dressing over the salad and toss gently to coat evenly.
• Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld.
• Before serving, toss the salad again and add more fresh herbs if desired.

Notes

Don’t overcook the pasta; al dente is key. Rinse the pasta well to remove excess starch. Use high-quality ingredients for the best flavor. Experiment with different vegetables like bell peppers or zucchini. This salad is even better the next day, as the flavors have had time to meld. Adjust the dressing to your liking by adding more red wine vinegar for tanginess or honey for sweetness. The salad will keep well in the refrigerator for up to 3-4 days in an airtight container. For variations, omit the salami for a vegetarian option, use gluten-free pasta, or add feta cheese, cucumber, and bell peppers for a Mediterranean twist.