Name: High-Protein Italian Pasta Salad Recipe You’ll Want to Meal Prep Every Week
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Cuisine: Italian
Ingredients: 8 oz whole wheat or protein pasta (rotini or penne); 1 ½ cups cooked, chopped chicken breast (grilled or rotisserie); 1 cup canned chickpeas, drained and rinsed; 1 cup cherry tomatoes, halved; 1 cup cucumber, diced; ½ red onion, finely chopped; ½ cup black olives, sliced; 1 cup mozzarella pearls or cubed part-skim mozzarella; ¼ cup chopped fresh parsley or basil; ¼ cup extra virgin olive oil; 2 tablespoons red wine vinegar; 1 tablespoon lemon juice; 1 clove garlic, minced; 1 teaspoon Dijon mustard; 1 teaspoon dried oregano; Salt and pepper to taste

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There’s nothing better than a dish that checks all the boxes—easy, flavorful, healthy, and perfect for meal prep. That’s exactly what this High-Protein Italian Pasta Salad delivers. I’ve been making a big batch of it every Sunday, and trust me, it never gets boring.

This recipe combines the bold, zesty flavors of Italian dressing with protein-rich ingredients like chickpeas, grilled chicken, and mozzarella. It’s got the soul of a hearty salad with the comfort of pasta—and it holds up beautifully in the fridge for days. Whether you’re trying to eat clean, fuel your workouts, or just love Mediterranean flavors, this salad is about to be your new go-to.

High-Protein Italian Pasta Salad Recipe You’ll Want to Meal Prep Every Week 6

Ingredients You’ll Need

Here’s what goes into this protein-packed Italian pasta salad:

For the Salad Base:

8 oz whole wheat or protein pasta (rotini or penne work great)
1 ½ cups cooked, chopped chicken breast (grilled or rotisserie)
1 cup canned chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cup cucumber, diced
½ red onion, finely chopped
½ cup black olives, sliced
1 cup mozzarella pearls or cubed part-skim mozzarella
¼ cup chopped fresh parsley or basil

For the Italian Dressing:

¼ cup extra virgin olive oil
2 tablespoons red wine vinegar
1 tablespoon lemon juice
1 clove garlic, minced
1 teaspoon Dijon mustard
1 teaspoon dried oregano
Salt and pepper to taste

Step-by-Step Instructions

Step 1: Cook the Pasta

Bring a large pot of salted water to a boil. Add your pasta and cook until al dente according to the package directions. Drain and rinse under cold water to stop the cooking process and cool it down for salad.

Step 2: Make the Dressing

In a small bowl or jar, whisk together olive oil, red wine vinegar, lemon juice, garlic, mustard, oregano, salt, and pepper. Taste and adjust seasoning as needed.

Step 3: Assemble the Salad

In a large mixing bowl, combine the cooled pasta, chicken, chickpeas, tomatoes, cucumber, red onion, olives, mozzarella, and fresh herbs. Pour the dressing over the top and toss gently to combine.

Step 4: Chill and Serve

For best flavor, cover and chill the salad for at least 30 minutes before serving. This allows the dressing to soak in and everything to marry beautifully.

Why You’ll Love This Pasta Salad

💪 Protein-Packed: Between the chicken, chickpeas, and mozzarella, each serving packs over 30g of protein.
🕒 Meal Prep Hero: Stays fresh for up to 4 days in the fridge.
🥗 Flavor Bomb: Every bite has that zesty, herby Italian kick.
🌾 Whole Grain Friendly: Use chickpea, lentil, or whole wheat pasta to add even more protein and fiber.
🧊 Perfect Cold or Room Temp: No reheating needed—ideal for on-the-go lunches.

Meal Prep & Storage Tips

Storage: Store in an airtight container in the fridge for 3–4 days.
Make Ahead Tip: Prep all the components and keep the dressing separate until ready to serve if you want maximum crispness.
Protein Swap: Sub in tuna, turkey, hard-boiled eggs, or tofu to keep things fresh each week.

Variations & Add-Ins

Want to change things up? Try these tasty twists:

Add greens like baby spinach or arugula.
Roasted red peppers or artichoke hearts for a Mediterranean feel.
Feta or parmesan for an extra punch of flavor.
Hot kick: Toss in some red pepper flakes or banana pepper rings.

Nutrition Breakdown (Per Serving – Makes 4)

Calories: ~480
Protein: 32g
Carbs: 38g
Fat: 22g
Fiber: 6g

Final Thoughts

Once you try this High-Protein Italian Pasta Salad, you’ll see why I make it every single week. It’s hearty, satisfying, and ridiculously easy to customize based on what you have on hand. Perfect for meal prep, busy weekdays, or those “I-don’t-want-to-cook” kind of nights.

If you give this recipe a try, let me know in the comments—or better yet, share it on Pinterest so more people can enjoy it too!

High-Protein Italian Pasta Salad Recipe You’ll Want to Meal Prep Every Week