High-Protein Italian Pasta Salad

This high-protein Italian pasta salad is a hearty and refreshing meal that blends cooked pasta with savory deli meats, creamy cheeses, and fresh vegetables. It’s designed to deliver both satisfying flavor and plenty of protein, making it ideal as a main dish for lunch, a side at gatherings, or meal prep for the week. The mix of chewy pasta, crisp vegetables, and savory proteins creates a balanced, filling dish.

By combining protein-rich ingredients like ham, turkey pepperoni, and salami with fiber-packed veggies and a zesty Italian dressing, this salad offers both nutrition and great taste. The chilled salad tastes even better after a couple of hours in the fridge, allowing the dressing to meld with each ingredient and infuse the dish with bright Mediterranean-style flavor.

Equipment

• Large pot for boiling pasta
• Colander
• Large mixing bowl
• Spoon or spatula
• Knife and cutting board
• Measuring cups and spoons

Ingredients

• 8 ounces high-protein pasta (such as chickpea or protein-fortified pasta)
• 3/4 cup Italian dressing
• 1/2 small red onion, finely chopped
• 1 large bell pepper, chopped (any color)
• 1 medium cucumber, peeled and chopped
• 8 ounces smoked deli ham, chopped
• 5 ounces turkey pepperoni, chopped
• 5 ounces dry Italian salami, chopped
• 4 slices thin provolone cheese, chopped
• 1/2 cup feta cheese, crumbled
• Fresh basil or parsley for garnish (optional)

Instructions

• Bring a large pot of salted water to a boil.
• Add the pasta and cook according to package instructions until al dente.
• Drain the pasta and rinse it under cold water to stop cooking and cool it.
• Place the cooled pasta in a large mixing bowl.
• Add the chopped red onion, bell pepper, and cucumber.
• Add the chopped ham, turkey pepperoni, and dry salami.
• Fold in the chopped provolone and crumbled feta cheese.
• Pour the Italian dressing over the salad.
• Toss everything gently until well combined.
• Cover and chill in the refrigerator for at least 1–2 hours so the flavors meld.
• Before serving, toss once more and garnish with fresh basil or parsley if desired.

Recipe Info

• Prep Time: 20 minutes
• Cook Time: 10 minutes
• Total Time: ~30 minutes plus chilling
• Servings: 6
• Cuisine: Italian-inspired
• Course: Main / Salad

How to Store

• Store in an airtight container in the refrigerator for up to 3–4 days.
• Stir gently before serving if any dressing settles.
• Do not freeze; textures can become watery when thawed.

What Not to Do

• Do not overcook the pasta — it should be al dente, not mushy.
• Do not add the dressing while the pasta is still warm — it makes the salad soggy.
• Do not wait too long to chill — resting improves flavor.
• Do not slice the onion too large — small pieces distribute flavor better.

Tips & Variations

• Swap deli meats for grilled chicken or turkey breast for even more lean protein.
• Add olives, artichoke hearts, or roasted red peppers for extra flavor.
• Use whole-grain or gluten-free pasta if preferred.
• Add chickpeas or cannellini beans for a plant-based protein boost.
• Sprinkle extra Parmesan cheese on top before serving.

Approximate Nutrition (per serving)

• Calories: ~390 kcal
• Protein: ~30–32 g
• Total Fat: ~16 g
• Saturated Fat: ~6 g
• Carbohydrates: ~36 g
• Fiber: ~4 g
• Sugar: ~5 g
• Sodium: ~900 mg

Conclusion

This high-protein Italian pasta salad delivers a satisfying balance of macronutrients and bright Mediterranean flavors. With lean proteins, fresh veggies, and pasta that fuels your day, it makes an excellent meal on its own or a crowd-pleasing side. Chilling the salad allows the dressing and ingredients to meld, creating a deeply flavorful dish that’s perfect for picnics, lunches, or family dinners.

FAQs

Can I use regular pasta instead of protein pasta?
Yes, use any pasta you prefer; protein content will vary.

Can I make this vegetarian?
Yes, omit the meats and add extra beans or chickpeas.

Is this salad served warm or cold?
It’s best served cold.

Can I use a different cheese?
Yes, mozzarella or goat cheese works well.

How long does it last?
Up to 4 days refrigerated.

Can I add more vegetables?
Yes, add tomatoes, olives, or roasted peppers.