High Protein Italian Pasta Salad: A Cozy Delight for Any Occasion
Do you ever find yourself craving a dish that feels like a warm hug while still being delightfully satisfying? This High Protein Italian Pasta Salad is just that—a cheerful medley of vibrant vegetables, hearty proteins, and zesty dressing that dances on your palate. Growing up, my family would gather around for potlucks and gatherings, where this salad would often make its debut. With its inviting aroma and colorful presentation, it was always a hit, leaving us not just full, but warmed inside with every delicious bite.
Perfect for an easy weeknight dinner or a sunlit picnic in the park, this salad is as versatile as it is delicious. Whether you serve it as a main dish or a side, your friends and family will adore the nourishing flavors. Trust me: this is one you’ll definitely want to pin for later!
Why You’ll Love This Recipe
- Packed with protein, making it a filling meal option for active lifestyles.
- Vibrant, fresh vegetables provide a crunchy and colorful contrast.
- Completely no-bake, making it perfect for warm days when you want to keep things simple.
- Family-friendly and customizable to suit various tastes and dietary preferences.
- Perfect for meal prep—make it ahead of time for those busy weeknights!
What You’ll Need
To whip up this High Protein Italian Pasta Salad, gather these simple ingredients:
- 1 (8 oz) box of protein or chickpea rotini pasta, or any shape you like
- 3/4 cup of Olive Garden light Italian dressing (192 g)
- 1/2 red onion (120 g), chopped into small pieces
- 1 large bell pepper (red, yellow, or orange, 170 g), chopped
- 1 medium cucumber (250 g), peeled and diced
- 1 (8 oz) package of smoked deli ham (224 g), chopped
- 1 (5 oz) package of turkey pepperoni (140 g), chopped
- 5 oz of light Italian dry salami (140 g), chopped
- 4 slices of ultra-thin provolone cheese, chopped
- 1/2 cup of feta cheese (56 g)
- Fresh basil, optional
Let’s Make It Together
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Begin by cooking the chickpea or protein pasta according to the package directions. Be generous with the salt in the water—this is where the pasta absorbs its first layer of flavor. Remember, you want it al dente, with just the right touch of firmness to hold its shape. Once it’s done, drain and rinse under cold water to cool it down, stopping the cooking process.
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While waiting for the pasta, chop your vegetables. Dice the red onion, bell pepper, and cucumber into small, uniform pieces. This ensures consistent flavor and texture in every bite, celebrating the beautiful colors that will bring your salad to life.
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Next, slice the smoked deli ham, turkey pepperoni, Italian dry salami, and provolone cheese into even, bite-sized pieces. The rich aromas of the meats will start to mingle, filling your kitchen with mouth-watering anticipation.
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In a large mixing bowl, combine the pasta, vegetables, meats, and cheeses. Gently crumble the feta cheese by hand as you add it in, allowing that subtle, salty touch to blend throughout the salad.
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Drizzle the light Italian dressing over the ingredients. Using two large spoons, toss everything together until every element gets a generous coating. The enticing aroma of the dressing will blend beautifully with the ingredients, making it hard to resist.
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If using, add fresh basil at this point. You can either tear the leaves for a rustic approach or chiffonade them to release their aromatic oils for an additional fragrant note.
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Let the salad rest in the refrigerator for at least 30 minutes. This little pause allows all the lovely flavors to meld together, enhancing the taste significantly. When ready, serve chilled and enjoy the delightful combination of textures and flavors!
Variations & Creative Twists
- For a zesty kick, try adding some diced black olives or a sprinkle of red pepper flakes for a hint of heat.
- Swap out the salami for diced rotisserie chicken for a flavorful, lean protein alternative.
- Add a handful of dried cranberries or grapes for a sweet twist that complements the saltiness of the feta.
- If you love creamy textures, consider folding in a spoonful of Greek yogurt or a dollop of avocado for a luscious touch.
Chef Emma’s Helpful Tips
- This salad keeps well, so you can make it ahead of time for those packed weeknights. Store it in an airtight container in the fridge for up to 3 days.
- Feel free to swap the proteins with any of your favorites—grilled chicken, roast beef, or even a plant-based option like chickpeas for a vegetarian delight!
- For the freshest taste, add the dressing right before serving to maintain crispness in the veggies.
- Always taste and adjust! If you prefer a little more tang, add a splash of vinegar or lemon juice right before serving.
Calories & Nutrition Details
- Serving Size: 1 cup
- Calories: 400
- Carbohydrates: 32g
- Sugars: 4g
- Total Fat: 24g
- Protein: 18g
- Sodium: 880mg
Frequently Asked Questions
Can I make this ahead?
Absolutely! This High Protein Italian Pasta Salad is perfect for meal prep and can be made a day in advance.
Can I use different ingredients?
Of course! This recipe is very customizable based on your preferences—feel free to swap in your favorite proteins and veggies!
How do I store leftovers?
Store any leftovers in an airtight container in the fridge. It will stay good for about 3 days.
How long does it last?
When properly stored, this salad can last up to 3 days in the refrigerator, but it’s best enjoyed fresh!
Wrapping It Up
This High Protein Italian Pasta Salad is not just a meal; it’s a tapestry of flavors, colors, and textures that brings comfort and joy to any table. Whether served at a family gathering or enjoyed as a solo lunch, every bite is a reminder of the love that goes into home-cooked meals. Save this High Protein Italian Pasta Salad to your Pinterest board so it’s ready when you need a cozy treat!
High Protein Italian Pasta Salad
Ingredients
Main Ingredients
- 8 oz protein or chickpea rotini pasta Or any shape you like
- 3/4 cup Olive Garden light Italian dressing 192 g
- 1/2 unit red onion, chopped 120 g
- 1 large bell pepper, chopped Red, yellow, or orange (170 g)
- 1 medium cucumber, peeled and diced 250 g
- 8 oz smoked deli ham, chopped 224 g
- 5 oz turkey pepperoni, chopped 140 g
- 5 oz light Italian dry salami, chopped 140 g
- 4 slices ultra-thin provolone cheese, chopped
- 1/2 cup feta cheese, crumbled 56 g
- to taste fresh basil, optional
Instructions
Preparation
- Cook the chickpea or protein pasta according to the package directions, adding salt to the water for flavor. Ensure the pasta is al dente.
- Drain and rinse the cooked pasta under cold water to cool it down.
- Chop the red onion, bell pepper, and cucumber into small, uniform pieces.
- Slice smoked deli ham, turkey pepperoni, Italian dry salami, and provolone cheese into even, bite-sized pieces.
Mixing
- In a large mixing bowl, combine the pasta, chopped vegetables, meats, and cheeses.
- Gently crumble the feta cheese by hand and add it to the mix.
- Drizzle the light Italian dressing over the ingredients and toss everything together until well coated.
- If using, add fresh basil, tearing the leaves or chiffonading them for maximum flavor.
Chilling
- Let the salad rest in the refrigerator for at least 30 minutes to allow the flavors to meld together.
- Serve chilled and enjoy.
