High-Protein Italian Pasta Salad
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.
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.