Go Back
–+ servings
image of protein chickpea pasta light italian dressing red onion bell pepper cucumber smoked deli ham turkey pepperoni italian salami provolone cheese feta cheese fresh basil healthy clear glass bowls rustic brown wooden kitchen sets soft diffuse daylight
C. Motter Cindy

High-Protein Italian Pasta Salad Recipe

This vibrant, crunchy, and richly satisfying High-Protein Italian Pasta Salad uses chickpea pasta and a mix of proteins like smoked turkey and feta for a meal that's perfect for busy weekdays, post-workout recovery, or backyard barbecues. It's an easy, high-protein Italian pasta salad recipe that serves as both comfort food and a nutritional powerhouse.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings: 6 servings
Course: Main Course
Cuisine: Italian
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

The Base
  • 1 box (8 oz) Chickpea Pasta like Banza rotini or penne
The Protein Boosters
  • 1 cup Deli meats mixture diced high-quality deli meats such as turkey pepperoni, Italian salami, or smoked deli ham; for vegan, use 1 can rinsed and drained chickpeas
The Cheese
  • 1/2 cup Feta cheese crumbled
  • 1/2 cup Provolone cheese small cubes
The Veggies
  • 1/2 cup Red Onion diced; soak in ice water for 5 minutes if desired to reduce sharpness
  • 1 large Red Bell Pepper diced
  • 1 small Cucumber peeled and deseeded, diced
  • 1/2 cup Cherry tomatoes halved
The Dressing
  • 1/2 cup Light Italian Dressing or homemade vinaigrette
The Seasoning
  • 1/4 cup Fresh basil finely chopped
  • 1/2 tsp Italian seasoning blend
  • 1 pinch Salt to taste
  • 1 pinch Black pepper freshly cracked, to taste

Equipment

  • Large pot
  • large mixing bowl,
  • Small jar or bowl
  • Knife
  • cutting board,

Method
 

  1. Bring a large pot of salted water to a rolling boil. Add the chickpea pasta. Cook according to package directions, aiming for al dente, perhaps cutting the cooking time by one minute. Overcooked pasta can ruin the salad.
  2. Drain the pasta immediately. Rinse thoroughly under cold running water until completely chilled. This stops the cooking and removes excess starch. Set the chilled pasta aside in a large mixing bowl.
  3. While the pasta cools, dice all your vegetables, proteins, and cheeses into uniform, bite-sized pieces. Cube the provolone and crumble the feta. Ensure consistent cuts for even distribution.
  4. In a small jar, combine the light Italian dressing, Italian seasoning blend, salt, and pepper. Taste and adjust the balance of acid and oil if needed.
  5. Pour about two-thirds of the dressing over the cold pasta. Toss gently but thoroughly to coat every piece of pasta.
  6. Add all the chopped vegetables, deli meats (or chickpeas), and both cheeses to the bowl with the dressed pasta. Pour the remaining dressing over the mixture.
  7. Add the fresh basil. Toss everything together one last time. Cover the bowl tightly and refrigerate for at least two hours, but ideally for four to six hours. Taste just before serving and adjust seasoning if needed.

Nutrition

Calories: 450kcalCarbohydrates: 45gProtein: 32gFat: 18g

Notes

This salad tastes better the next day as flavors meld. It's great for meal prep and adapts well for vegan or gluten-free diets by substituting ingredients. Store in an airtight container in the fridge for up to 5 days. Do not freeze. If the salad seems dry, add a splash of olive oil before serving.
Tried this recipe?Let us know how it was!
QR Code linking back to recipe