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Healthy High-Protein Italian Pasta Salad

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A fresh, filling, and protein-packed Italian pasta salad featuring chickpeas, grilled chicken, crisp veggies, and a tangy homemade Italian dressing. Perfect for quick lunches or light dinners.

Ingredients

Scale
  • 8 ounces (225 g) dry rotini or penne pasta
  • 1 cup (165 g) cooked chickpeas, canned and rinsed
  • 1 cup (140 g) cooked grilled chicken breast, diced (optional)
  • 1 cup (150 g) cherry tomatoes, halved
  • 1/2 cup (75 g) diced cucumber, peeled if preferred
  • 1/2 cup (60 g) sliced black olives
  • 1/4 cup (20 g) thinly sliced red onion
  • 1/4 cup (15 g) chopped fresh parsley
  • 1/2 cup (60 g) shredded part-skim mozzarella or crumbled feta (optional)
  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper, to taste
  • Pinch of red pepper flakes (optional)

Instructions

  1. Bring a large pot of salted water to a boil. Add 8 ounces (225 g) of dry rotini or penne pasta and cook according to package instructions, usually 8-10 minutes, until al dente. Drain and rinse under cold water to stop cooking and cool the pasta. Set aside to drain well.
  2. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 2 tablespoons red wine vinegar, 1 teaspoon Dijon mustard, minced garlic, dried oregano, salt, pepper, and red pepper flakes if using. Taste and adjust seasoning if needed.
  3. Halve 1 cup cherry tomatoes, dice 1/2 cup cucumber, slice 1/2 cup black olives, thinly slice 1/4 cup red onion, and chop 1/4 cup fresh parsley.
  4. In a large mixing bowl, combine the cooked pasta, chickpeas, grilled chicken pieces (if using), and chopped vegetables. Toss gently to mix.
  5. Sprinkle 1/2 cup shredded mozzarella or crumbled feta over the salad and fold in carefully.
  6. Pour the dressing over the salad and toss until everything is evenly coated. Let it sit for 10-15 minutes at room temperature to let flavors meld. If making ahead, refrigerate but bring to room temperature before serving.
  7. Give the salad a quick taste, adjust salt, pepper, or vinegar if needed, and garnish with an extra sprinkle of parsley if desired.

Notes

Rinsing pasta after cooking helps keep it firm and prevents sticking. Emulsify mustard with vinegar before adding oil for a smooth dressing. Let salad rest 10-15 minutes for flavors to meld. Adjust dressing quantity to avoid soggy pasta. Can be made ahead and stored refrigerated up to 3 days.

Nutrition

Keywords: healthy pasta salad, high-protein pasta salad, Italian pasta salad, chickpea pasta salad, grilled chicken pasta salad, easy pasta salad, fresh pasta salad

Find it online: https://larameals.com/healthy-high-protein-italian-pasta-salad-recipe-for-easy-fresh-meals/