This vibrant High Protein Italian Pasta Salad combines quick prep, fresh Mediterranean flavors, and a protein boost to keep you energized all day. With whole grain or chickpea pasta, colorful veggies, savory meats, and a zesty Italian dressing, it’s an easy recipe that tastes like summer in every bite.
The Story Behind the Salad
One sunny afternoon, while searching my pantry for dinner inspiration, I threw together a mix of pasta, fresh vegetables, and Italian deli staples. The result? A perfectly balanced, protein-packed pasta salad that my family loved so much, it quickly became a weeknight tradition. Over time, I’ve fine-tuned the recipe for both flavor and nutrition — proof that healthy food can be quick, easy, and seriously satisfying.
Why You’ll Love It
- Fast & Simple: Minimal chopping, one pot for pasta, and easy clean-up.
- Bold Mediterranean Flavor: Fresh basil, Italian meats, provolone, and feta bring authentic taste.
- Protein-Packed: Chickpeas or protein pasta + lean meats keep you full longer.
- Perfect for Any Occasion: Meal prep, weeknight dinners, picnics, or potlucks.
Ingredients You’ll Need
- Protein or Chickpea Pasta – Holds up well to dressing and adds extra protein.
- Light Italian Dressing – Tangy, zesty, and ties everything together.
- Fresh Veggies – Red onion, bell pepper, and cucumber for crunch and color.
- Savory Meats – Smoked deli ham, turkey pepperoni, and Italian dry salami.
- Cheese – Provolone for creaminess, feta for a briny punch.
- Fresh Basil (Optional) – Adds an aromatic, herbal finish.
Step-by-Step Instructions
- Cook Pasta
Boil protein or chickpea pasta in salted water until al dente. Drain and rinse under cold water to stop the cooking and cool quickly. - Prep Veggies
Dice red onion, bell pepper, and cucumber into small, even pieces. - Chop Meats & Cheeses
Cut ham, turkey pepperoni, salami, and provolone into bite-sized pieces. - Combine
In a large mixing bowl, add pasta, veggies, meats, provolone, and feta (crumbled). - Dress & Toss
Pour Italian dressing over the salad and toss until evenly coated. - Add Basil & Chill
Mix in fresh basil if using. Refrigerate for at least 30 minutes before serving for best flavor.
Pro Tips
- Salt pasta water generously for maximum flavor.
- Chill before serving to allow flavors to meld.
- If storing, keep dressing separate to prevent sogginess.
- Swap in gluten-free pasta or dairy-free cheese if needed.
Storage
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: Portion into freezer-safe containers for longer storage.
- Pro Tip: Always label with the date and check for freshness before serving.
This High Protein Italian Pasta Salad is fresh, filling, and perfect for busy days when you want something healthy without spending hours in the kitchen. Whether you serve it for lunch, dinner, or at your next get-together, it’s guaranteed to disappear fast.
Ingredients
- 2 tbsp olive oil
- 6 bone-in, skin-on chicken thighs (or breasts)
- 1 tsp salt
- ½ tsp black pepper
- 1 tsp paprika
- 1 tsp allspice
- 1 tsp dried thyme
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 Scotch bonnet pepper, finely chopped (optional, for heat)
- 1½ cups long-grain rice, rinsed
- 1 can (14 oz) coconut milk
- 2 cups chicken broth
- 1 cup frozen peas
- Fresh cilantro or parsley, for garnish
Instructions
- Season the chicken with salt, pepper, paprika, allspice, and thyme.
- Heat olive oil in a large skillet or Dutch oven over medium-high heat. Brown chicken on both sides (about 3–4 minutes per side). Remove and set aside.
- Sauté onion, garlic, and peppers in the same pan for 3–4 minutes until softened.
- Add rice and stir to coat with oil and spices.
- Pour in coconut milk and chicken broth, stirring to combine.
- Return chicken to the pan, cover, and simmer for 20–25 minutes, until rice is tender and chicken is cooked through.
- Stir in peas, cover, and cook for 2–3 minutes more.
- Garnish with fresh cilantro or parsley before serving.