High Protein Italian Pasta Salad

Fast, protein-packed Italian-style pasta salad overview

This recipe delivers an Italian-flavored pasta salad focused on maximizing protein without losing the bright, savory flavors you expect from a pasta bowl. It uses higher-protein pasta and concentrated protein add-ins so each serving satisfies hunger and supports active days. For complementary protein-packed meal ideas that pair well with this salad, see this collection of high-protein smoothies for quick meals.

Ingredients with protein contributions

• 8 oz whole-grain or legume pasta (chickpea or lentil) — 20–40 g protein depending on type
• 1 cup diced grilled chicken breast — ~26 g protein
• 3/4 cup part-skim mozzarella pearls — ~18 g protein
• 1/2 cup canned chickpeas, drained — ~7 g protein
• 1/4 cup sliced pepperoni or salami (optional) — ~6–8 g protein
• 1/3 cup roasted red peppers, sliced — negligible protein
• 1/4 cup chopped red onion and 1/2 cup halved cherry tomatoes — negligible protein
• 2 tbsp extra-virgin olive oil, 2 tbsp red wine vinegar, 1 tsp dried oregano, salt and pepper — for dressing

Swap notes: choose legume-based pasta for the largest protein boost per cup, or use whole-grain pasta plus extra chicken or chickpeas. If you want a plant-based option, replace chicken with extra chickpeas and add a scoop of unflavored protein powder to the dressing (mix thoroughly). For a high-protein dessert or side pairing, consider a protein-packed chia pudding recipe to round out the meal.

Step-by-step assembly

1. Cook pasta according to package directions until al dente; drain and rinse under cold water to stop cooking.
2. In a large bowl combine cooked pasta, diced chicken, mozzarella, chickpeas, roasted peppers, onion, and tomatoes.
3. Whisk olive oil, red wine vinegar, oregano, salt and pepper in a small bowl; if using protein powder in the dressing, add it with a tablespoon of water first to dissolve.
4. Toss salad with dressing until evenly coated. Chill 20–30 minutes to let flavors meld.
5. Taste and adjust salt, vinegar or oregano before serving.

If you prefer a smoother dressing texture or want to blend in additional protein, refer to other blended protein ideas from this smoothie roundup for inspiration and adapt the dressing consistency accordingly.

Flavor variations and high-protein swaps

• Mediterranean twist: add Kalamata olives, artichoke hearts, and swap mozzarella for feta (similar protein, tangier flavor).
• Tuna boost: replace chicken with a 5 oz can of tuna in water for a high-protein, no-cook option.
• Vegetarian protein: double the chickpeas, add edamame, and use a soy-based cheese to raise plant protein further.
• Dairy-free option: remove cheese and add roasted tempeh cubes or baked tofu for concentrated protein.

Keep portion sizes and ingredient protein counts in mind to meet your target per serving.

Make-ahead, serving, and storage tips

Make this salad up to 3 days ahead if stored airtight in the refrigerator; add fresh mozzarella or herbs just before serving to retain texture. Dress lightly if planning multi-day storage and reserve extra dressing to refresh the salad. For picnics, keep chilled in an insulated cooler and use ice packs to maintain safe temperatures.

Portioning: divide into 3–4 servings depending on protein targets. Serve chilled or at room temperature; a brief 10-minute rest after refrigeration helps flavors open up.

Conclusion

For a tested, high-protein Italian-style option that combines convenience and flavor, these preparation tips and ingredient swaps keep protein high without sacrificing classic taste. For an alternate recipe perspective and detailed macro breakdowns, check the authoritative recipe inspiration and macros and a different take on high-protein pasta salads at a practical high-protein pasta salad guide.