High Protein Italian Pasta Salad

Posted on February 4, 2026

Ready for a crowd-pleasing, high-protein twist on an Italian classic? This salad is bright, hearty, and perfect for meal prep.

introduction

High Protein Italian Pasta Salad brings together protein-rich pasta, savory Italian meats, and crisp veggies for a filling, flavorful bowl you can make ahead. If you love classic Italian pasta salads, this version packs more protein while keeping the bright flavors you crave—think crunchy cucumbers, tangy feta, and a light Italian dressing that ties everything together. For a related creamy spin on Italian pasta, see perfect Italian pasta salad inspiration.

Why You’ll Love This High Protein Italian Pasta Salad :

Big on flavor: savory meats, tangy feta, and bright veggies in every bite.
Protein-forward: chickpea or protein pasta + multiple meats for staying power.
Meal-prep friendly: makes a large batch that holds up in the fridge for days.
Crowd-pleaser: great for potlucks, picnics, and packed lunches.
Easy swaps: swap any ingredient to fit family tastes or dietary needs.

Ingredients Needed :

Protein

1 (8 oz) box of protein or chickpea rotini pasta, or any shape you like

Dressing

3/4 cup Olive Garden light Italian dressing (192 g)

Vegetables

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

Meats & Cheeses

1 (8 oz) package of smoked deli ham (224 g), chopped
1 (5 oz) package of turkey pepperoni (140 g), chopped
5 oz light Italian dry salami (140 g), chopped
4 slices ultra-thin provolone cheese, chopped
1/2 cup feta cheese (56 g), crumbled

Herbs & Extras

Fresh basil, optional

For a creamier twist or cheese-forward ideas, you might enjoy the flavor profile of creamy Italian three-cheese pasta.

Step-by-Step Instructions :

Begin by cooking the chickpea or protein pasta according to the package directions. Ensure to salt the water generously for taste. Remember, the pasta should be al dente for that delightful firm texture. Once done, drain and rinse under cold water to cool it down, which also stops the cooking.
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. Appreciate the vibrant colors—they’re a feast for the eyes and the taste buds!
Next, slice the smoked deli ham, turkey pepperoni, Italian dry salami, and provolone cheese into even, bite-sized pieces. The key is to have a mix that blends beautifully and evenly distributes flavors. The rich aromas of the meats will start to mingle, hinting at what’s to come.
In a large mixing bowl, combine the pasta, vegetables, meats, and cheeses. Add the feta cheese, crumbling it gently by hand as you go for that subtle, salty touch throughout the salad.
Drizzle the light Italian dressing over your ingredients. Using two large spoons, toss everything together, ensuring each element gets a generous coating. The aroma of the dressing blending with the other ingredients will be mouth-watering.
If using, add fresh basil. Either tear the leaves or chiffonade them to release their aromatic oils, imparting a fragrant herbal note.
Let the salad rest in the refrigerator for at least 30 minutes. This allows the flavors to meld, enhancing the taste significantly. When ready, serve chilled and enjoy the delightful combination of textures and flavors!

Serving Suggestions High Protein Italian Pasta Salad

Serve chilled as a main-dish salad with extra basil on top.
Plate alongside a simple green salad for more veggies.
Scoop into pita pockets for a handheld lunch.
Bring to picnics or potlucks—it travels well and stays hearty.

Tips for SuccessHigh Protein Italian Pasta Salad

Cook pasta al dente: it will absorb dressing and stay firm in the fridge.
Chill before serving: flavors meld and taste better after 30–60 minutes.
Drain well: too much dressing can make the salad soggy—toss, then check and add more if needed.
Cube uniformly: same-size pieces make every bite balanced.
Make it ahead: it actually improves after a day in the fridge; pack into airtight containers for easy lunches.
Pair with a protein side if desired, like a high-protein BLT cottage cheese bowl for a protein boost.

variation (if any)

Vegetarian swap: replace meats with extra chickpeas or grilled tofu and use a vegetarian Italian dressing.
Lower sodium: rinse the deli meats or use low-sodium versions and reduce feta.
Dairy-free: omit provolone and feta or use dairy-free cheese alternatives.

FAQs (minimum three FAQ)

Q: How long will this pasta salad keep in the fridge?
A: Stored in an airtight container, it will keep 3–4 days. Flavors intensify after the first day.

Q: Can I use regular pasta instead of protein or chickpea pasta?
A: Yes. Regular pasta works fine—just note the protein content will be lower.

Q: Can I make this gluten-free?
A: Use certified gluten-free chickpea or protein pasta and check the label on dry salami and pepperoni for any gluten-containing additives.

Q: Can I freeze this salad?
A: Freezing isn’t recommended—veggies and cheeses change texture. Keep it refrigerated for best results.