High Protein Italian Pasta Salad: Your New Go-To for Cozy Gatherings
As the leaves begin to dance their way down from the trees and the air turns a bit crisp, there’s nothing quite like the nostalgia of warm gatherings around the kitchen table. My High Protein Italian Pasta Salad is the perfect dish for those cozy moments, inviting friends and family to savor rich flavors and hearty ingredients. It’s a delightful mixture that blends the vibrant colors of fresh vegetables with the satisfying chew of chickpea pasta, all dressed in a zesty Italian dressing that promises to awaken your taste buds. Whether you’re planning an easy weeknight dinner or a festive potluck, this salad is bound to be a crowd-pleaser. Trust me, this is one you’ll definitely want to pin for later!
Why You’ll Love This Recipe
- Packed with protein, making it a filling choice for lunch or dinner.
- Colorful and visually appealing, perfect for sharing on Pinterest.
- Quick and easy to prepare, ideal for busy weeknights.
- A no-bake dish that can be served chilled, allowing for wonderful flavor melding.
- Perfect for meal prep—make it ahead for a week of tasty lunches or dinners.
What You’ll Need
Gather these simple ingredients for a hearty and delicious High Protein Italian Pasta Salad:
- 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 (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
- 1 (8 oz) package of smoked deli ham (224 g), chopped
- 1 (5 oz) package of turkey pepperoni (140 g), chopped
- 5 oz of light Italian dry salami (140 g), chopped
- 4 slices of ultra-thin provolone cheese, chopped
- 1/2 cup of feta cheese (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. 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.
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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!
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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.
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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.
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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.
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If using, add fresh basil. Either tear the leaves or chiffonade them to release their aromatic oils, imparting a fragrant herbal note.
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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!
Delicious Variations to Try
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Mediterranean Twist: Add kalamata olives and sun-dried tomatoes for a tangy, zesty flavor that will transport your taste buds straight to the Mediterranean.
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Creamy Avocado Addition: Toss in diced avocado for a rich, creamy texture that contrasts beautifully with the crunchy veggies.
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Zesty Pepper: Substitute the bell pepper with pickled jalapeños for a kick that adds a delightful heat to each bite.
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Nutty Flavor: Sprinkle in slivered almonds or sunflower seeds for a crunchy, nutty element that adds extra nutrition and texture.
Chef Emma’s Helpful Tips
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Make-Ahead Delight: This salad can be made ahead of time and stored in the refrigerator for up to 3 days. The flavors only get better as it sits!
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Ingredient Swaps: Feel free to swap out meats or cheeses based on your preferences. Grilled chicken or mock meats can easily replace deli meats if you’re looking for something different.
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Slicing Tricks: For the perfect veggie slices, use a sharp knife and make sure to cut them all into uniform sizes. This will enhance the overall presentation and experience of your salad.
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Storage Suggestions: Store leftovers in an airtight container in the fridge. If it seems dry after a day, a splash of additional dressing can help revive it!
What’s Inside – Nutrition Breakdown
- Serving Size: About 1 cup
- Calories: Approximately 320
- Carbohydrates: 28g
- Sugar: 3g
- Fat: 18g
- Protein: 18g
- Sodium: 800mg
Frequently Asked Questions
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Can I make this ahead? Yes! This salad is perfect for make-ahead meals and can be stored for up to 3 days in the fridge.
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Can I use different ingredients? Absolutely! You can easily customize this salad based on your preferences or what you have on hand.
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How do I store leftovers? Store any leftovers in an airtight container in the refrigerator.
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How long does it last? The salad will last in the fridge for 3 days, so enjoy it throughout the week!
Wrapping It Up
This High Protein Italian Pasta Salad is more than just a meal; it’s a gathering of flavors and colors that warms the heart and nourishes the body. With its delightful blend of fresh vegetables, savory meats, and creamy cheeses, each bite is a little piece of happiness that encourages you to slow down and savor the moment. Save this High Protein Italian Pasta Salad to your cozy recipe board so it’s ready when you need a tasty treat!
High Protein Italian Pasta Salad
Ingredients
Pasta and Dressing
- 8 oz 1 (8 oz) box of protein or chickpea rotini pasta Or any shape you prefer.
- 3/4 cup 3/4 cup of Olive Garden light Italian dressing Approximately 192 g.
Vegetables
- 1/2 unit 1/2 red onion, chopped into small pieces
- 1 large 1 large bell pepper (red, yellow, or orange), chopped About 170 g.
- 1 medium 1 medium cucumber, peeled and diced About 250 g.
Meats and Cheeses
- 8 oz 1 (8 oz) package of smoked deli ham, chopped Approximately 224 g.
- 5 oz 1 (5 oz) package of turkey pepperoni, chopped Approximately 140 g.
- 5 oz 5 oz of light Italian dry salami, chopped Approximately 140 g.
- 4 slices 4 slices of ultra-thin provolone cheese, chopped
- 1/2 cup 1/2 cup of feta cheese Approximately 56 g.
Optional
- Fresh basil, optional
Instructions
Cooking the Pasta
- Begin by cooking the chickpea or protein pasta according to package directions. Salt the water generously for taste.
- Once done, drain and rinse under cold water to cool and stop the cooking.
Preparing the Vegetables
- 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.
Mixing Ingredients
- In a large mixing bowl, combine the pasta, vegetables, meats, and cheeses. Add the feta cheese, crumbling it by hand.
- Drizzle the light Italian dressing over the ingredients and toss to coat generously.
- If using, add fresh basil and either tear or chiffonade the leaves.
Resting the Salad
- Let the salad rest in the refrigerator for at least 30 minutes to allow flavors to meld.
- Serve chilled and enjoy.
