Name: High Protein Italian Pasta Salad
Prep time: 25 min
Cook time: 10 min
Total time: 35 min
Yield: 4 servings
Cuisine: Italian
Ingredients: 300g (about 10 oz) high-protein pasta (chickpea, lentil, or regular with a side of rolled eyes—hey, any kind works in a pinch); 200g cooked chicken breast, chopped (rotisserie rescue, or swap in chickpeas for a veggie moment); 1 x 400g can cannellini beans, rinsed and drained (kidney beans if that's what you have, or even black beans—no judgment); 1 cup cherry tomatoes, halved (grape tomatoes or, honestly, diced regular ones if you must); 1 bell pepper, chopped (I love yellow for color, but green's fine if you like a little bite); 1/2 cup pitted black olives, sliced (grandma swears by Kalamata, but regular old olives do the job); 1/3 cup red onion, thinly sliced (sometimes I go for green onions if that's what's lurkin' in the veggie drawer); 3/4 cup small mozzarella balls (ciliegine), halved (torn mozzarella works too—once I just used feta, which was oddly good!); 1/4 cup sun-dried tomatoes, chopped (optional, but they really pop); Big handful fresh basil, torn; For the dressing:; 3 tbsp extra virgin olive oil; 2 tbsp red wine vinegar (balsamic's ok, but the color gets muddy real quick); 1 tbsp Dijon mustard (sometimes I skip it, but it's tangy when you remember); 1 garlic clove, minced (or, full disclosure, a pinch of garlic powder if I'm feeling lazy); 1/2 tsp dried oregano; 1/2 tsp salt (or after you taste, more or less); A crank or three of black pepper

So, About This Ridiculously Good High Protein Pasta Salad

Picture this: It’s July, I’m melting in my kitchen (oven? No, thanks), and all I want is something filling but not, you know, dull. That’s when I started riffing on Italian pasta salad, only with more protein because I was tired of snacking twenty minutes after lunch. Frankly, I also wanted something that looked colorful enough on the table to distract from the mess maybe still lurking on the counter. Also, true confession: I love a dish I can customize based on what’s left in the fridge. That’s how this high protein Italian pasta salad was born, and it’s probably the only salad my uncle Rick will eat without grumbling. Food brings us together, and if I can sneak in a little extra protein, well, nobody needs to know it’s mostly for me.

Why You’ll Love This (Assuming You’re Anything Like Me)

I make this when I’ve got sporty weekends but need something real, you know? My family goes a bit wild for it—especially since someone can always pick out the olives they “claim” they hate.
Honestly, sometimes pasta salad can be a bit… meh. This one’s hearty, thanks to the protein boosts, and somehow it’s still fresh—not like those heavy mayo things.
If you (like me) never remember to plan ahead, this comes together even with random swaps. And I’ve learned (the messy way) not to overdress it. Save a bit for just before serving!

Let’s Talk Ingredients (Substitutions = Sanity)

300g (about 10 oz) high-protein pasta (chickpea, lentil, or regular with a side of rolled eyes—hey, any kind works in a pinch)
200g cooked chicken breast, chopped (rotisserie rescue, or swap in chickpeas for a veggie moment)
1 x 400g can cannellini beans, rinsed and drained (kidney beans if that’s what you have, or even black beans—no judgment)
1 cup cherry tomatoes, halved (grape tomatoes or, honestly, diced regular ones if you must)
1 bell pepper, chopped (I love yellow for color, but green’s fine if you like a little bite)
1/2 cup pitted black olives, sliced (grandma swears by Kalamata, but regular old olives do the job)
1/3 cup red onion, thinly sliced (sometimes I go for green onions if that’s what’s lurkin’ in the veggie drawer)
3/4 cup small mozzarella balls (ciliegine), halved (torn mozzarella works too—once I just used feta, which was oddly good!)
1/4 cup sun-dried tomatoes, chopped (optional, but they really pop)
Big handful fresh basil, torn
For the dressing:
- 3 tbsp extra virgin olive oil
- 2 tbsp red wine vinegar (balsamic’s ok, but the color gets muddy real quick)
- 1 tbsp Dijon mustard (sometimes I skip it, but it’s tangy when you remember)
- 1 garlic clove, minced (or, full disclosure, a pinch of garlic powder if I’m feeling lazy)
- 1/2 tsp dried oregano
- 1/2 tsp salt (or after you taste, more or less)
- A crank or three of black pepper

How I Actually Make It (Not Always Picture-Perfect)

Cook the pasta following the package directions, but go for just shy of al dente. (It soaks up the dressing—a little bite is key!) Drain and rinse under cold water so it cools fast. Pop it in your biggest bowl.
Add the chopped chicken breast and cannellini beans. Or, if you’re out of chicken, toss in another can of beans—I’ve done it, and it was still hearty.
Throw in the tomatoes, bell pepper, olives, red onion, mozzarella, sun-dried tomatoes, and most of the basil (save a bit for a fancy flourish at the end, but only if you remember… sometimes I don’t).
In a jam jar (or honestly, any small container with a lid; once I used a coffee mug and prayed), combine olive oil, red wine vinegar, mustard, garlic, oregano, salt, and pepper. Shake it like there’s no tomorrow.
Pour the dressing over everything and toss gently but well—this is where I sneak a taste to see if it needs a bit more salt or vinegar. Don’t stress if it seems a bit dry right off; it’ll loosen up after chilling.
Refrigerate at least 30 minutes before serving. It really does taste better when the flavors have a chance to mingle, I mean, you can eat it sooner but you’ll be missing out. Actually, I usually can’t wait and just dig in.
Top with the extra basil and give one last toss before serving. Enjoy—maybe outside, if you’re lucky with the weather.

Little Notes That Only a Serial Recipe Tweaker Would Know

I thought skipping the rinse on the pasta would save time—nope, turned the salad kind of gummy. Stick with rinsing, trust me.
If you use regular pasta and want a protein bump, toss in a handful of nuts or seeds at the end. Sunflower seeds are surprisingly good here?
Occasionally, I forget to buy fresh basil. Dried basil isn’t the same, but for what it’s worth, it’ll do in a pinch.

Variations I’ve Messed With (One Flop Included)

Rotisserie chicken instead of plain breast—honestly, more flavor and less work.
No chicken? Tuna works in a pinch, though it veers away from Italian, kind of a Mediterranean tangent.
Tried adding cooked lentils once, but it turned a bit mushy. Maybe let’s just not.
Chickpea pasta can go soft, so don’t forget—little less cook time than you’d think.

The Stuff You (Probably) Need—But Skip the Fancy Gadgets

Large pot for boiling pasta (if all you have is a medium, just watch for overflows; ask me how I know)
Big mixing bowl
Sharp knife and cutting board
Jam jar or anything with a lid for shaking up the dressing (a mug with foil over it in a pinch works too—be brave!)

How Long Does This Stuff Last? (Honestly, Not Long Here)

Officially, you can keep it in the fridge for up to three days in an airtight container. Realistically though, in my place it’s gone the day I make it, except maybe a hidden scoop left for lunch (if you guard the fridge like a hawk).

Serving This Up: My Favorite Ways

I pile it into bowls with an extra drizzle of olive oil, or if I’m feeling grown-up, put it on a platter over greens. My cousin claims it’s better with a cold glass of iced tea. Once, we even stuffed it in pita bread for a road trip and—seriously—no crumbs left behind.

Lessons Learned—Pro Tips From My Slightly Chaotic Kitchen

Don’t dress the salad too far in advance (or all at once) or you’ll end up with a soggy mess by dinner. I tried it—regretted it.
If you want extra protein, go wild with both chicken AND beans, but balance the flavors or it’ll be just… protein overload (I learned the hard way—hello, bland city).
If you cut the onion really thin, it’s sweeter and less bitey. Chunky onions? Not the best move either, trust me.

Wait, Do People Really Ask These? (Turns Out, Yes)

Do I have to use high protein pasta?: Nope, regular pasta works just fine, but if you’re looking for a filling meal that keeps you full till dinner, high protein is my pick. Use what you’ve got though. I mean, don’t let pasta type stop you.
Is this good for meal prep?: Absolutely! Actually, I think it tastes better the next day. The flavors mellow, and it’s less intense on the garlic. But give it a toss before serving so it doesn’t seem all clumpy.
Can I make it vegetarian or vegan?: Totally. Just use more beans or chickpeas instead of chicken, and sub in a vegan cheese or just leave out the mozzarella. Done and done.
What if I forgot fresh herbs?: Don’t beat yourself up. Dried herbs are okay in a jam, but maybe go lighter—dried basil is way punchier than fresh. Or just skip it if you must. No one will riot.

By the by, once I tried adding pineapple (it was a Hawaiian pizza phase, don’t ask) and, well… let’s just say it never made a repeat appearance. Anyway, if you end up riffing on the recipe or just making it exactly as is, let me know how it goes—unless it’s a disaster, then, uh, maybe don’t mention my name?

High Protein Italian Pasta Salad: My Go-To Fresh Meal Hack