High-Protein Italian Pasta Salad

High-Protein Italian Pasta Salad is a hearty, flavorful cold pasta dish built with protein-packed ingredients, vibrant vegetables, zesty Italian dressing, and pantry-friendly staples that make it perfect for meal prep and picnics. High-Protein Italian Pasta Salad is a refreshing, protein-forward twist on the classic Italian pasta salad that delivers balanced macros and big flavor for lunches, potlucks, or post-workout refuels.

High-Protein Italian Pasta Salad blends tuna, chickpeas, or grilled chicken with whole grain pasta, crisp veggies, and a tangy herb vinaigrette to create a filling salad that holds up well for days. High-Protein Italian Pasta Salad gives you a satisfying combination of textures and nutrition without sacrificing taste.

For a warm, hearty alternative try my creamy options like Creamy Italian Sausage Gnocchi Soup when you want a comforting bowl instead of a chilled salad.

What Makes This Recipe So Special

• Protein-first approach – Uses a combination of lean and plant proteins so each serving packs more muscle-friendly fuel.
• Meal prep friendly – Holds up refrigerated for several days without getting soggy if dressed correctly.
• Flavor depth – A quick marinated feta and olive mix gives a briny pop that elevates simple pasta.

Top competitive keyword ideas you’ll see in searches – like high protein pasta salad, Italian pasta salad recipe, protein-packed pasta salad, healthy pasta salad, and meal prep pasta salad – are all considered in the flavor and structure of this dish. I designed this to satisfy those searches while remaining uniquely balanced and delicious.

Ingredients

Makes about 6 servings

• 12 ounces whole wheat rotini or fusilli
• 1 1/2 cups cooked chicken breast, cubed (or 2 cans tuna, drained) – about 10 ounces
• 1 cup canned chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, seeded and diced
• 1/2 cup red onion, thinly sliced
• 1/2 cup roasted red peppers, chopped
• 1/2 cup Kalamata olives, pitted and halved
• 3/4 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh basil

Dressing

• 1/3 cup extra virgin olive oil
• 3 tablespoons red wine vinegar
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 teaspoon honey or maple syrup – optional for balance

Equipment

• Large pot for pasta
• Colander
• Large mixing bowl
• Small jar or bowl for dressing
• Measuring cups and spoons
• Cutting board and sharp knife

I keep my mise-en-place simple. If you prefer a plant-based swap, replace chicken with extra chickpeas or grilled tofu for similar protein.

Why This Recipe Works

This recipe balances macronutrients so each bite tastes satisfying and won’t leave you peckish an hour later. The whole wheat pasta provides fiber and slow-release carbs, while chicken and chickpeas deliver lean protein. The acidity of red wine vinegar and lemon brightens the dish and prevents it from tasting heavy after refrigeration. Finally, hearty add-ins like olives and roasted red peppers add savory depth so you don’t miss creamy dressings.

If you’re comparing this to other high-protein options, this version is more Mediterranean in profile – a perfect cross between a protein-packed salad and a traditional Italian pasta salad.

Step-by-Step Method

Counted main action steps only. Quick prep items like chopping count as substeps.

1. Cook the pasta

• Bring a large pot of salted water to a boil.
• Add 12 ounces of whole wheat rotini and cook until al dente according to package instructions – typically 8 to 10 minutes.
• Drain and rinse under cold water to stop cooking and cool the pasta quickly. Drain well.

2. Prepare the proteins and vegetables

• Cube cooked chicken, or open and flake the tuna.
• Rinse and drain chickpeas.
• Chop cherry tomatoes, cucumber, red onion, roasted peppers, and herbs.
• Combine these ingredients in a large mixing bowl.

3. Make the dressing

• Whisk together 1/3 cup olive oil, 3 tablespoons red wine vinegar, 1 tablespoon lemon juice, 1 teaspoon Dijon, minced garlic, oregano, salt, pepper, and honey if using.
• Taste and adjust acidity or seasoning.

4. Toss the salad

• Gently fold the cooled pasta into the bowl with proteins and vegetables.
• Pour the dressing over the salad and toss until everything is coated.
• Add crumbled feta, olives, and chopped herbs, reserving a small handful for garnish.

5. Marinate briefly and chill

• Cover and refrigerate at least 30 minutes to let flavors meld – ideal is 2 hours.
• Stir again before serving and adjust seasoning with extra salt, pepper, or lemon.

6. Serve

• Plate with extra parsley and basil, and a drizzle of olive oil if desired.
• Offer lemon wedges on the side.

7. Optional finish for extra protein

• Top individual servings with an extra 2 tablespoons of crumbled feta or a poached egg for brunch-style servings.

Pro Tips and Troubleshooting

• Prevent sogginess – Rinse pasta with cold water and drain thoroughly so it absorbs dressing instead of swelling.
• Make-ahead strategy – Store dressing separately for the first day if you plan to keep salad more than 48 hours. Add dressing just before serving or reserve half.
• Protein swap – Grilled shrimp, chopped smoked turkey, or a can of white beans are easy substitutions.
• Flavor boost – Toast a teaspoon of oregano and garlic in a dry pan for 30 seconds before adding to the dressing for a smoky note.
• If too dry – Stir in a tablespoon of reserved pasta cooking water or a little more olive oil to loosen the salad.
• Regional twist – Add diced artichoke hearts and capers for a Southern Italian vibe.

For an alternative warm bowl, see my creamy rotisserie chicken pasta idea here: Creamy Rotisserie Chicken Broccoli Pasta.

Serving Suggestions

• Serve chilled with crusty bread or a side of grilled vegetables.
• Pair with a light white wine or sparkling water and lemon.
• For a picnic, keep a small container of extra dressing to refresh the salad just before eating.
• Middle note – try the “High-Protein Italian Pasta Salad” as a protein-heavy side to grilled steaks or as the main for a packed lunch.

Storage and Make-Ahead

• Refrigerate in an airtight container for up to 4 days if dressed, or up to 5 days if kept undressed.
• Freeze is not recommended due to the texture changes of canned chickpeas and feta.
• For meal prep: prepare the pasta and proteins, store the dressing separately, and assemble within 24 hours for best texture.

Nutrition Snapshot (approximate per serving)

• Calories: 420
• Protein: 28 g (varies with protein used)
• Carbohydrates: 42 g
• Fat: 15 g
• Fiber: 7 g

Adjust nutrition by swapping pasta type or adjusting cheese and oil quantities.

Food Safety Notes

• Keep the salad refrigerated below 40°F (4°C).
• Consume within 4 days to avoid bacterial growth.
• If using mayonnaise-based add-ins in future variations, reduce holding time to 2 days.
• When in doubt, reheat proteins like chicken to 165°F before adding to the salad if you suspect it’s been held too long.

Frequently Asked Questions

Conclusion

This High-Protein Italian Pasta Salad recipe is a winner because it combines protein-rich ingredients, fresh vegetables, and a bright, herby dressing to deliver a balanced meal that’s ideal for lunches, potlucks, or meal prep. Two key benefits are its high protein content for satiety and its meal-prep flexibility – you can make it a day ahead and still enjoy vibrant flavors.

If you tried this recipe, please leave a comment and a star rating below – I love hearing how you customized it. Share this recipe on Pinterest or Facebook to help friends find a simple high-protein lunch option. For more inspiration and a ready-made reference, check out this resource: High Protein Italian Pasta Salad – My Protein Pantry.

What protein swap will you try next – tuna, tofu, or extra chickpeas? Let us know below!