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Get ready to fall in love with the pasta salad that’s bursting with bold flavors AND packed with protein! This high-protein Italian pasta salad is so fresh, easy, and downright delicious! It’s perfect for any day you want a quick and satisfying meal!
Being Italian, I can tell you both Ella and I have had our fair share of pasta salads, and our family’s classic Italian chopped salad is a staple at every gathering. But this? This Italian pasta salad takes everything we love and gives it a nourishing, protein-packed upgrade!
It has all the bold Italian flavors you crave, plus it’s loaded with chicken breast, cannellini beans, and mozzarella to keep you full and satisfied. Toss it in a zesty homemade Italian dressing, or try it with our creamy Italian dressing, it’s amazing! You’ve got a dish that’s fresh, vibrant, and bursting with flavor.
It’s perfect for meal prep, summer picnics, or quick weeknight dinners. Honestly, it’s so good you can serve it up as a main course or pair it as a hearty side dish. Either way, this healthy pasta salad is going to become a new go-to!
For another pasta dish with bold Italian flavors, try our chicken pesto pasta salad next! It’s another flavorful favorite!
Table of Contents
Why You Will Love This Healthy Pasta Salad
- Packed with Protein: This high-protein pasta salad recipe is packed with about 18 grams of protein per serving from the chicken, beans, and cheese!
- Flavorful & Customizable: Every bite is bursting with fresh, bold Italian flavors, from the juicy tomatoes to the tangy olives and creamy mozzarella. Plus, you can customize this pasta salad to make it your own.
- Meal Prep Friendly: This pasta salad is perfect for busy weeks! It holds up well in the fridge, making it a great option for meal prep, easy lunches, picnics, or weeknight dinners.
- Great For Gatherings: Whether you’re hosting a summer BBQ, attending a potluck, or planning a casual dinner, this pasta salad is always a hit. It’s hearty enough to serve as a main dish or a satisfying side.
Ingredients Needed
- Pasta: Cook one pound of pasta for this recipe.
- Chicken: Chopped chicken breast adds protein to this Italian pasta salad! Chop fully cooked chicken or use rotisserie chicken. For another option, make our slow cooker shredded chicken or air fryer chicken bites recipe!
- Beans: Rinse and drain one can of cannellini beans or garbanzo beans. They add protein and fiber to this pasta salad.
- Tomatoes: For a burst of fresh and juicy flavor in each bite.
- Cucumber: Dice the cucumber for a refreshing crunch. Use an English cucumber or a Persian cucumber.
- Red Bell Pepper: For a crisp, sweet texture and vibrant flavor.
- Mozzarella: Adds creamy, cheesy goodness to the dish. Use fresh mozzarella pearls, shredded, or diced light mozzarella for a lighter option.
- Red Onion: Finely diced for a sharp and flavorful kick.
- Olives: Sliced black olives add a briny, savory note. We used Kalamata olives, but you can use regular black olives, Castelvetrano olives, or any olives of your choice.
- Pepperoncini: As an option, add sliced pepperoncini for a tangy touch.
- Basil: Fresh chopped basil brightens everything up with a pop of herby flavor.
- Italian Dressing: Toss it all with our homemade Italian dressing, made with red wine vinegar, olive oil, oregano, dried basil, garlic powder, onion powder, Dijon mustard, salt, and pepper. Or try it with our creamy Italian dressing instead!
Find the full measurements in the recipe card below.
Substitutions & Variations
- Pasta Options: Use rotini pasta for this recipe, or swap it with penne or fusilli. Any short pasta shape will work well. Or, you can use a high-fiber or high-protein pasta made from whole wheat, chickpeas, or lentils. Choose your favorite!
- Gluten-Free Version: Use your favorite gluten-free pasta for this recipe.
- Cheese: Swap in shredded or cubed light mozzarella or fresh mozzarella chunks. Or, sprinkle in 1/3 cup of grated Parmesan cheese for an extra cheesy flavor.
- Salami: For a classic Italian deli flavor, add 1 ½ to 2 ounces of salami or turkey pepperoni, sliced or diced.
- Red Wine Vinegar Swap: You can replace the red wine vinegar in the dressing with lemon juice for a citrusy flavor.
- Vegetarian Option: Simply omit the chicken and add an extra can of cannellini or garbanzo beans for a boost of plant-based protein.
How To Make High-Protein Italian Pasta Salad
Step 1: Cook the pasta until al dente according to package instructions. Then, drain the pasta and rinse it with cold water. Let it cool completely.
Step 2: Chop or shred the cooked chicken. Halve the cherry tomatoes, dice the cucumber and red bell pepper, finely dice the red onion, slice the olives and pepperoncini, and chop the fresh basil. Rinse and drain the beans.
Step 3: In a large bowl, combine the cooked pasta, cooked chicken, tomatoes, cucumber, bell pepper, onion, olives, mozzarella, beans, pepperoncini, and basil.
Step 4: In a small bowl, whisk together the red wine vinegar, olive oil, oregano, dried basil, garlic powder, onion powder, Dijon mustard, salt, and pepper until well combined.
Step 5: Pour the dressing over the pasta salad and toss until everything is evenly coated.
Step 6: Serve the Italian pasta salad immediately or cover and refrigerate it for at least 30 minutes to allow the flavors to blend further.
Serving Suggestions
Enjoy this healthy Italian pasta salad as a high-protein lunch or dinner on its own. Or, serve it as a flavorful side dish at BBQs, potlucks, and picnics. It pairs beautifully with chicken parmesan burgers, eggplant parmesan, Italian turkey meatballs, delicious Marry Me Chicken meatballs, chicken parmesan meatballs, effortless Crockpot Marry Me Chicken, grilled chicken, or air fryer shrimp. It’s the perfect addition to any summer plate!
Shawna’s Expert Tips
- Cook Pasta Al Dente: Don’t overcook the pasta. Cook it just until al dente so it holds its shape and texture, especially after being mixed with the dressing.
- Cool the Pasta: Make sure the pasta is fully cooled before mixing it with the other ingredients to prevent wilting and sogginess.
- Chop Evenly: Chop all ingredients into similar-sized pieces so each bite has a perfect mix of flavor and texture.
- Toss Before Serving: If you’re making the pasta salad ahead of time, keep the dressing separate and toss just before serving to keep it fresh and vibrant.
- Chill: Let the pasta salad chill in the fridge for at least 30 minutes before serving. This helps the flavors meld and makes the salad even more delicious.
- Taste and Adjust: Before serving, give the salad a quick taste and adjust the seasoning if needed. Sometimes a pinch of salt or an extra splash of vinegar brings everything together.
Storage Instructions
Store leftover Italian pasta salad in an airtight container in the fridge for up to 3 days. It’s perfect for meal prep lunches or easy weeknight meals.
Frequently Asked Questions
What Type Of Pasta Works Best?
Short pasta shapes like rotini, penne, or fusilli hold the dressing and other ingredients well. You can use high-fiber or high-protein pasta if you prefer.
Can I Freeze This Pasta Salad?
No, we don’t recommend freezing this pasta salad as the texture of the pasta and fresh veggies can become mushy after thawing.
More High-Protein Italian Recipes!
- Chicken Pesto Pasta Salad
- Turkey Pesto Meatballs
- Crockpot Marry Me Chicken
- Italian Turkey Meatloaf
- Cottage Cheese Caprese Bowl
If you try this recipe please be sure to leave us a comment and star rating ★★★★★ letting us know how it turns out for you.
HIGH-PROTEIN ITALIAN PASTA SALAD
Ingredients
For The Pasta Salad:
- 1 pound dried pasta
- 2 cups cooked chicken breast, chopped or shredded (about 10-12 ounces)
- 1, 15.5- ounce can of cannellini beans or chickpeas, rinsed and drained
- 1 pint cherry tomatoes, halved
- 1 cup English cucumber, diced
- 1 cup red bell pepper, diced
- 1 cup fresh mozzarella pearls or shredded light mozzarella
- 1/3 cup red onion, finely diced
- 1/4 cup black olives, sliced
- 1/3 cup pepperoncini slices, optional
- 1/4 cup fresh chopped basil, optional
For The Italian Dressing:
- 3 tablespoons red wine vinegar
- 2 tablespoons olive oil
- 1 ½ teaspoons dried oregano
- 1 ½ teaspoons dried basil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon Dijon or stone-ground mustard
- 1/2 teaspoon salt, or to taste
- 1/2 teaspoon pepper, or to taste
Instructions
- Cook the pasta until al dente according to package instructions. Then, drain the pasta and rinse it with cold water. Let it cool completely.
- Prepare the other ingredients. Chop or shred the cooked chicken. Halve the cherry tomatoes, dice the cucumber and red bell pepper, finely dice the red onion, slice the olives and pepperoncini, and chop the fresh basil. Rinse and drain the beans.
- In a large bowl, combine the cooked pasta, cooked chicken, tomatoes, cucumber, bell pepper, onion, olives, mozzarella, beans, pepperoncini, and basil.
- Make the Dressing. In a small bowl, whisk together the red wine vinegar, olive oil, oregano, dried basil, garlic powder, onion powder, Dijon mustard, salt, and pepper until well combined.
- Pour the dressing over the pasta salad and toss until everything is evenly coated.
- Serve the pasta salad immediately or cover and refrigerate it for at least 30 minutes to allow the flavors to blend further.
Video
Notes
- Pasta: Use rotini pasta for this recipe, or swap it with penne or fusilli. Any short pasta shape will work well. Or, you can use a high-fiber or high-protein pasta made from whole wheat, chickpeas, or lentils. Choose your favorite!
- Salami: For a classic Italian deli flavor, add 1 ½ to 2 ounces of salami or turkey pepperoni, sliced or diced.
- Red Wine Vinegar Swap: You can replace the red wine vinegar in the dressing with lemon juice.
- Vegetarian Option: Omit the chicken and add an extra can of cannellini or garbanzo beans.
- Storage: Store leftovers in an airtight container in the fridge for up to 4 days.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Italian pasta salad just got a protein boost with this delicious twist! We added tender chicken and hearty beans to make the perfect high-protein pasta salad that’s fresh, filling, and full of bold Italian flavor. It’s our go-to for quick lunches, BBQs, or anytime we want something easy and satisfying!