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High-Protein Italian Pasta Salad

A hearty, flavorful cold pasta dish featuring protein-packed ingredients, vibrant vegetables, and a tangy herb vinaigrette, perfect for meal prep and picnics.
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Prep Time 30 minutes
Cook Time 10 minutes
Total Time 40 minutes
Servings: 6 servings
Course: Lunch, Main Course, Salad
Cuisine: Italian, Mediterranean
Calories: 420
Ingredients Method Notes

Ingredients
  

Salad Ingredients
  • 12 ounces whole wheat rotini or fusilli
  • 1.5 cups cooked chicken breast, cubed (or 2 cans tuna, drained) - about 10 ounces Adjust protein source as desired.
  • 1 cup canned chickpeas, rinsed and drained
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, seeded and diced
  • 0.5 cup red onion, thinly sliced
  • 0.5 cup roasted red peppers, chopped
  • 0.5 cup Kalamata olives, pitted and halved
  • 0.75 cup crumbled feta cheese Consider using vegan cheese for a plant-based option.
  • 0.25 cup chopped fresh parsley
  • 0.25 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
  • 0.5 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon honey or maple syrup (optional) Adjust to taste.

Method
 

Cook the Pasta
  1. Bring a large pot of salted water to a boil.
  2. Add 12 ounces of whole wheat rotini and cook until al dente according to package instructions, typically 8 to 10 minutes.
  3. Drain and rinse under cold water to stop cooking and cool the pasta quickly. Drain well.
Prepare the Proteins and Vegetables
  1. Cube cooked chicken, or open and flake the tuna.
  2. Rinse and drain chickpeas.
  3. Chop cherry tomatoes, cucumber, red onion, roasted peppers, and herbs.
  4. Combine these ingredients in a large mixing bowl.
Make the Dressing
  1. Whisk together olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, oregano, salt, pepper, and honey if using.
  2. Taste and adjust acidity or seasoning.
Toss the Salad
  1. Gently fold the cooled pasta into the bowl with proteins and vegetables.
  2. Pour the dressing over the salad and toss until everything is coated.
  3. Add crumbled feta, olives, and chopped herbs, reserving a small handful for garnish.
Marinate Briefly and Chill
  1. Cover and refrigerate for at least 30 minutes to let flavors meld; ideal is 2 hours.
  2. Stir again before serving and adjust seasoning with extra salt, pepper, or lemon.
Serve
  1. Plate with extra parsley and basil and a drizzle of olive oil if desired.
  2. Offer lemon wedges on the side.
Optional Finish for Extra Protein
  1. Top individual servings with an extra 2 tablespoons of crumbled feta or a poached egg for brunch-style servings.

Notes

For make-ahead, store dressing separately for the first day if planning to keep salad more than 48 hours. Add dressing just before serving.