why make this recipe
This High-Protein Italian Pasta Salad fills you up and tastes fresh. It uses chickpeas and mozzarella for protein, plus lots of veggies. It works for meal prep, potlucks, or a quick lunch.
introduction
This salad balances carbs, protein, and veggies in one bowl. It is easy to make and keeps well in the fridge. If you like similar hearty pasta dishes, try this high-protein creamy beef pasta for another meal idea.
how to make High-Protein Italian Pasta Salad
Follow the simple steps below. Cook the pasta, chop the veggies, mix the dressing, and toss everything together. Let it chill a bit so the flavors come together.
Ingredients :
- 8 ounces pasta (your choice)
- 1 cup cherry tomatoes, halved
- 1 cup diced cucumber
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup diced bell peppers (any color)
- 1/2 cup mozzarella balls or diced mozzarella cheese
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
Directions :
- Cook the pasta according to package instructions. Drain and rinse under cold water to cool.
- In a large bowl, combine the cooled pasta, cherry tomatoes, cucumber, olives, bell peppers, mozzarella, chickpeas, red onion, and parsley.
- In a small bowl, whisk together the olive oil, red wine vinegar, Italian seasoning, salt, and pepper.
- Pour the dressing over the pasta salad and toss to combine well.
- Serve immediately or refrigerate for at least 30 minutes to allow flavors to meld. Enjoy!
how to serve High-Protein Italian Pasta Salad
Serve it chilled or at room temperature. It works as a main dish for lunch or a side for grilled meat. Add extra parsley on top for color.
how to store High-Protein Italian Pasta Salad
Put the salad in an airtight container. Keep it in the fridge for up to 3–4 days. Toss lightly before serving if the dressing settles.
tips to make High-Protein Italian Pasta Salad
- Cook pasta al dente so it holds up in the fridge.
- Rinse pasta with cold water to stop cooking and cool fast.
- Taste the dressing and adjust salt or vinegar to your liking.
- Use firm mozzarella to avoid a watery salad.
variation (if any)
- Add cooked chicken, tuna, or extra beans for more protein.
- Swap olives for sun-dried tomatoes for a different flavor.
- Use whole wheat or legume-based pasta to raise protein and fiber.
FAQs
Q: Can I use a different vinegar?
A: Yes. White wine or lemon juice work well. Adjust to taste.
Q: Is this salad good for meal prep?
A: Yes. It keeps for 3–4 days and stays tasty.
Q: Can I make it vegan?
A: Yes. Skip the mozzarella or use a vegan cheese to keep it plant-based.
Q: Should I add dressing right away?
A: You can toss right away or wait until just before serving. Chilling for 30 minutes helps flavors meld.
Conclusion
For more ideas and a similar high-protein pasta recipe, see High Protein Italian Pasta Salad – My Protein Pantry.
High-Protein Italian Pasta Salad
Ingredients
Pasta and Beans
- 8 ounces pasta (your choice) Cook pasta al dente to hold up in the fridge.
- 1 can (15 ounces) chickpeas, drained and rinsed
Vegetables
- 1 cup cherry tomatoes, halved
- 1 cup diced cucumber
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup diced bell peppers (any color)
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped Add extra on top for garnish.
Cheese
- 1/2 cup mozzarella balls or diced mozzarella cheese Use firm mozzarella to avoid a watery salad.
Dressing
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar White wine vinegar or lemon juice can be used as alternatives.
- 1 teaspoon Italian seasoning
- Salt and pepper to taste Taste the dressing and adjust to your liking.
Instructions
Preparation
- Cook the pasta according to package instructions. Drain and rinse under cold water to cool.
- In a large bowl, combine the cooled pasta, cherry tomatoes, cucumber, olives, bell peppers, mozzarella, chickpeas, red onion, and parsley.
- In a small bowl, whisk together the olive oil, red wine vinegar, Italian seasoning, salt, and pepper.
- Pour the dressing over the pasta salad and toss to combine well.
- Serve immediately or refrigerate for at least 30 minutes to allow flavors to meld.