High Protein Italian Pasta Salad: A Cozy Dish to Share
As the sun begins to set and the air transforms into a gentle embrace of warm hues, nothing feels quite as comforting as a big bowl of High Protein Italian Pasta Salad. This dish, vibrant and packed with flavors, takes me back to sunny afternoons spent with family on the patio, enjoying laughter and stories while indulging in hearty, homemade meals. Inspired by those nostalgic moments, I created this recipe, brightened by the crunch of fresh veggies and the savory goodness of meats and cheeses. Perfect for an easy weeknight dinner or a delightful picnic treat, you’ll find this dish to be a true crowd-pleaser. Trust me; this is one you’ll definitely want to pin for later!
Why You’ll Love This Recipe
- Quick to Prepare: With simple steps, you can whip this up in no time—perfect for busy weeknights.
- High in Protein: A fantastic way to fuel your days, thanks to the protein pasta and hearty meats.
- Colorful and Vibrant: This dish is a feast for the eyes as much as it is for the stomach!
- No Cooking Beyond Pasta: It’s mostly chopping and mixing, making it easy and perfect for hot days.
- Family-Friendly: Everyone from kids to adults loves this savory mix, making it a hit for gatherings.
What You’ll Need
To bring this delightful High Protein Italian Pasta Salad to life, gather the following ingredients:
- 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. Make sure 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 mixing 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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Zesty Mediterranean Twist: Swap out the salami for grilled chicken breast and toss in sun-dried tomatoes and artichoke hearts for a Mediterranean flair.
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Vegan Option: Use chickpea pasta and replace the meats with marinated tofu, adding roasted bell peppers and olives for a satisfying plant-based alternative.
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Creamy Addition: Try mixing in a dollop of Greek yogurt or creamy avocado for a silky richness that complements the crisp veggies.
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Crunchy Topping: Top with crispy chickpeas for added crunch and a delightful texture that balances the salad beautifully.
Chef Emma’s Helpful Tips
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Make-Ahead Magic: This pasta salad tastes even better the next day! Make it ahead of time and store it in the fridge to let the flavors develop.
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Easy Ingredient Swaps: Don’t hesitate to swap out any ingredients you might not have on hand. Almost any vegetable or cheese can make a tasty addition.
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Cutting Cheese Like a Pro: To easily chop cheese slices, stack them in groups of two or three to speed up the process and ensure even pieces.
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Storage Suggestions: Keep leftovers in an airtight container in the refrigerator for up to three days for a quick lunch option.
Nutrition Information per Serving
- Serving Size: 1 cup
- Calories: 410
- Carbohydrates: 30g
- Sugar: 3g
- Fat: 25g
- Protein: 25g
- Sodium: 850mg
Frequently Asked Questions
Can I make this ahead?
Absolutely! This salad can be made a day in advance, allowing the flavors to meld beautifully.
Can I use different ingredients?
Definitely! Feel free to mix and match based on your preferences and what you have in the pantry.
How do I store leftovers?
Store any leftovers in an airtight container in the fridge for up to three days.
How long does it last?
Best enjoyed within three days, as the freshness of the vegetables will start to fade after that.
Wrapping It Up
Family gatherings, casual get-togethers, or simply a cozy evening at home—this High Protein Italian Pasta Salad is perfect for any occasion. With its colorful ingredients and wholesome flavors, it not only fills your belly but also warms your heart. Be sure to save this High Protein Italian Pasta Salad to your Pinterest board so it’s ready when you need a cozy treat! Happy cooking!
High Protein Italian Pasta Salad
Ingredients
Pasta and Dressing
- 8 oz protein or chickpea rotini pasta
- 3/4 cup Olive Garden light Italian dressing (192 g)
Vegetables
- 1/2 unit red onion, chopped (120 g)
- 1 large bell pepper (red, yellow, or orange), chopped (170 g)
- 1 medium cucumber, peeled and diced (250 g)
Meats and Cheeses
- 8 oz smoked deli ham, chopped (224 g)
- 5 oz turkey pepperoni, chopped (140 g)
- 5 oz light Italian dry salami, chopped (140 g)
- 4 slices ultra-thin provolone cheese, chopped
- 1/2 cup feta cheese, crumbled (56 g)
Garnish
- fresh basil (optional)
Instructions
Cooking Pasta
- Cook the protein or chickpea pasta according to the package directions, salting the water generously. Ensure it is al dente, then drain and rinse under cold water.
Preparing Vegetables and Meats
- 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 the Salad
- In a large mixing bowl, combine the cooked pasta, chopped vegetables, meats, and cheeses. Add the crumbled feta cheese.
- Drizzle the light Italian dressing over the salad and toss everything together using two large spoons.
- If using, add fresh basil and incorporate it into the salad.
Chilling
- Let the salad rest in the refrigerator for at least 30 minutes before serving to enhance the flavors.
