High Protein Italian Pasta Salad: A Cozy, Flavorful Delight
There’s something truly special about the comforting embrace of a well-made pasta salad. When I think back to lazy summer afternoons spent in the kitchen, a vibrant bowl of Italian pasta salad always comes to mind. The way the colors blend together—crimson bell peppers, cool cucumber, and rich deli meats—makes it both a feast for the eyes and the palate. In our family, this dish has become synonymous with gatherings, laughter, and the joy of togetherness.
This High Protein Italian Pasta Salad is not just your average dish; it’s a treasure trove of flavors packed into a convenient, nutrient-rich meal. Perfect for an easy weeknight dinner, a picnic by the lake, or a side dish for a family barbecue, it’s as versatile as it is delicious. Trust me; this is one you’ll definitely want to pin for later!
Why You’ll Love This Recipe
- High in Protein: Packed with lean meats and chickpea pasta, this salad is a protein powerhouse—a perfect addition to a balanced diet.
- Quick and Easy: This no-bake recipe requires minimal preparation time, making it a go-to for busy weeknights.
- Crowd-Pleasing Flavor: With a medley of savory meats, creamy cheese, and zesty dressing, this pasta salad is sure to be a hit at any gathering.
- Family-Friendly: The familiar flavors appeal to both kids and adults, making it a fun meal everyone can enjoy.
- Beautiful Presentation: The bright colors and textures create an irresistible visual treat, ideal for sharing on social media!
What You’ll Need
To whip up this delightful High Protein Italian Pasta Salad, gather the following 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, chopped into small pieces (120 g)
- 1 large bell pepper (red, yellow, or orange), chopped (170 g)
- 1 medium cucumber, peeled and diced (250 g)
- 1 (8 oz) package of smoked deli ham, chopped (224 g)
- 1 (5 oz) package of turkey pepperoni, chopped (140 g)
- 5 oz of light Italian dry salami, chopped (140 g)
- 4 slices of ultra-thin provolone cheese, chopped
- 1/2 cup of feta cheese, crumbled (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 sure to salt the water generously for optimal flavor. Remember, the pasta should be al dente, giving that delightful firm texture.
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Once cooked, drain and rinse under cold water to cool it down, halting the cooking process.
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While you wait for the pasta, chop your vegetables. Dice the red onion, bell pepper, and cucumber into small, uniform pieces for consistent flavor and texture. Take a moment to appreciate the vibrant colors; they’re a feast for the eyes and the taste buds!
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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 begin to mingle, hinting at the deliciousness to come.
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In a large mixing bowl, combine the cooled pasta, chopped vegetables, meats, and cheeses. Gently crumble the feta cheese by hand as you go to ensure that subtle, salty flavor is evenly distributed.
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Drizzle the light Italian dressing over your ingredients. Using two large spoons, toss everything together, making sure each element gets a generous coating. The mouth-watering aroma of the dressing blending with the other ingredients is simply divine!
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If desired, add fresh basil. Tear the leaves or chiffonade them to release their aromatic oils, imparting an inviting herbal note.
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Let the salad rest in the refrigerator for at least 30 minutes. This allows the flavors to meld and enhances the taste significantly.
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When you’re ready to serve, enjoy this delightful combination of textures and flavors chilled.
Variations & Creative Twists
- Mediterranean Flair: Add kalamata olives and sun-dried tomatoes for a zesty twist.
- Crunch Factor: Toss in some roasted pine nuts for added texture and a delightful crunch.
- Greens Galore: Include some fresh spinach or arugula for a peppery bite, enhancing the salad’s nutritional profile.
- Creamy Addition: Mix in a dollop of Greek yogurt for a creamier texture without compromising on health.
Chef Emma’s Helpful Tips
- Make-Ahead Magic: This pasta salad can be made a day in advance, making it perfect for meal prep!
- Ingredient Swaps: Feel free to swap out the meats for any of your favorites, like grilled chicken or even chickpeas for a vegetarian option.
- Slicing Tricks: Use a knife dipped in warm water for slicing cheese more easily.
- Storage Suggestions: Store leftovers in an airtight container in the fridge for up to 3 days.
Nutrition Information per Serving
- Serving Size: 1 cup
- Calories: 350
- Carbohydrates: 30g
- Sugar: 3g
- Fat: 20g
- Protein: 21g
- Sodium: 800mg
Frequently Asked Questions
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Can I make this ahead?
Absolutely! It’s even better the next day after the flavors have melded. -
Can I use different ingredients?
Yes! Feel free to customize with your favorite veggies or proteins. -
How do I store leftovers?
Keep leftovers in an airtight container in the fridge for up to 3 days. -
How long does it last?
This salad is best enjoyed within 3-4 days for optimal freshness.
Wrapping It Up
This High Protein Italian Pasta Salad is more than just a recipe—it’s an experience brimming with color, flavor, and nourishment. Whether you’re enjoying it at a summer picnic or as a quick lunch on a busy day, it serves as a comforting reminder of the joys of home-cooked meals. Save this High Protein Italian Pasta Salad to your Pinterest board so it’s ready when you need a cozy treat! Enjoy every vibrant bite!
High Protein Italian Pasta Salad
Ingredients
Pasta
- 8 oz 1 (8 oz) box of protein or chickpea rotini pasta
Dressings
- 3/4 cup 3/4 cup of Olive Garden light Italian dressing 192 g
Vegetables
- 1/2 unit 1/2 red onion, chopped 120 g
- 1 unit 1 large bell pepper (red, yellow, or orange), chopped 170 g
- 1 unit 1 medium cucumber, peeled and diced 250 g
Meats
- 8 oz 1 (8 oz) package of smoked deli ham, chopped 224 g
- 5 oz 1 (5 oz) package of turkey pepperoni, chopped 140 g
- 5 oz 5 oz of light Italian dry salami, chopped 140 g
Cheeses
- 4 slices 4 slices of ultra-thin provolone cheese, chopped
- 1/2 cup 1/2 cup of feta cheese, crumbled 56 g
Garnish
- Fresh basil, optional
Instructions
Preparation
- Cook the chickpea or protein pasta according to the package directions, salting the water generously.
- Once cooked, drain and rinse under cold water to cool it down.
- Chop the red onion, bell pepper, and cucumber into small, uniform pieces.
- Slice the smoked deli ham, turkey pepperoni, Italian dry salami, and provolone cheese into even, bite-sized pieces.
Assembly
- In a large mixing bowl, combine the cooled pasta, chopped vegetables, meats, and cheeses.
- Gently crumble the feta cheese and mix it in.
- Drizzle the light Italian dressing over the ingredients and toss everything together.
- If desired, add fresh basil by tearing the leaves or chiffonading them.
Chilling
- Let the salad rest in the refrigerator for at least 30 minutes before serving.
- Serve cold and enjoy the delightful combination of textures and flavors.
