High protein italian pasta salad is a vibrant and flavorful dish that’s perfect for a quick lunch, a potluck, or a light dinner. When I think of this recipe, I’m transported back to summer picnics with friends and family, where this pasta salad was always the star. It’s a customizable, crowd pleasing dish that manages to be both satisfying and refreshing. This high protein italian pasta salad is much more than just pasta and veggies; it’s a celebration of fresh ingredients and simple preparation.
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Why You Will Love This high protein italian pasta salad Recipe
This high protein italian pasta salad recipe is a guaranteed winner because it’s incredibly easy to make and is packed with flavor. It’s the kind of meal you can throw together in minutes, perfect for those busy weeknights when you don’t want to spend hours in the kitchen. Plus, it’s a fantastic way to use up any leftover cooked chicken, chickpeas, or beans you have in the fridge, making it a sustainable and budget friendly option.
I especially love how versatile this salad is. You can easily swap out ingredients based on what you have on hand or what’s in season. Don’t have sun dried tomatoes? No problem! Use roasted red peppers instead. Want to add some extra crunch? Throw in some chopped celery or bell peppers. It’s all about creating a dish that suits your taste. Follow us on Pinterest for more amazing recipe inspiration and ideas!
Ingredients Needed for This high protein italian pasta salad Recipe
For the Pasta Salad:- 1 pound pasta (rotini, penne, or farfalle work well)
- 1 cup cooked chicken breast, diced
- 1 (15 ounce) can chickpeas, drained and rinsed
- 1/2 cup Kalamata olives, halved
- 1/2 cup sun dried tomatoes, oil packed, drained
- 1/2 cup marinated artichoke hearts, quartered
- 1/4 cup red onion, thinly sliced
- 4 ounces mozzarella cheese, cubed
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 3 tablespoons red wine vinegar
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional)
- Salt and pepper to taste
How to Make This high protein italian pasta salad Recipe
- 1. Cook the Pasta: Bring a large pot of salted water to a boil. Add the pasta and cook according to package directions until al dente. Drain the pasta and rinse with cold water to stop the cooking process. This helps keep the pasta from sticking together.
- 2. Prepare the Ingredients: While the pasta is cooking, dice the cooked chicken breast, halve the Kalamata olives, drain the sun dried tomatoes and artichoke hearts, thinly slice the red onion, chop the fresh parsley, and cube the mozzarella cheese. Get everything ready to go so you can assemble the salad quickly.
- 3. Make the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, minced garlic, dried oregano, dried basil, and red pepper flakes (if using). Season with salt and pepper to taste. Don’t be afraid to adjust the seasonings to your liking.
- 4. Combine the Ingredients: In a large bowl, combine the cooked pasta, diced chicken, chickpeas, Kalamata olives, sun dried tomatoes, artichoke hearts, red onion, mozzarella cheese, and fresh parsley.
- 5. Dress the Salad: Pour the Italian dressing over the pasta salad and toss gently to combine. Make sure all the ingredients are well coated in the dressing.
- 6. Chill & Serve: Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld together. This is important for the best flavor. Serve cold and enjoy! Consider this refreshing Heart Shaped Caprese Salad if you need additional side dish inspiration.
How to Serve This high protein italian pasta salad Recipe
This high protein italian pasta salad is fantastic on its own as a light meal or as a side dish. Serve it at picnics, barbecues, potlucks, or even pack it for lunch. I like to serve it alongside grilled chicken or fish for a complete meal.
For a more elegant presentation, you can plate the salad on a bed of fresh greens and garnish with a sprinkle of extra parsley and a drizzle of olive oil. You can also serve this with crusty bread.
How to Store This high protein italian pasta salad Recipe
This high protein italian pasta salad can be stored in an airtight container in the refrigerator for up to 3-4 days. The flavors will actually develop more as it sits, making it even better the next day.
I don’t recommend freezing this pasta salad, as the pasta and vegetables can become mushy when thawed. However, the dressing can be made ahead of time and stored in the refrigerator for up to a week.
Reheat is not necessary. Serve directly out of the fridge.
Tips to Make This high protein italian pasta salad Recipe
- Use Quality Ingredients: The better the quality of your ingredients, the better your pasta salad will taste. Use good quality olive oil, fresh herbs, and flavorful sun dried tomatoes.
- Don’t Overcook the Pasta: Overcooked pasta will become mushy in the salad. Cook it al dente for the best texture.
- Add a Little Heat: A pinch of red pepper flakes in the dressing adds a nice little kick to the salad.
- Customize to Taste: Feel free to swap out ingredients based on your preferences. Other great additions include bell peppers, cucumber, salami, or provolone cheese. This flavorful Dense Bean Salad Recipe is another great dish to customize based on preferences.
Helpful Notes for This high protein italian pasta salad Recipe
- Pasta Type: I like using rotini, penne, or farfalle for this salad because their shapes hold the dressing well. However, you can use any short pasta shape you prefer.
- Sun dried Tomatoes: Be sure to drain the sun dried tomatoes well before adding them to the salad. If they are packed in oil, pat them dry with a paper towel to remove excess oil.
- Artichoke Hearts: Marinated artichoke hearts add a lot of flavor to this salad. However, you can use plain artichoke hearts if you prefer. Just be sure to marinate them in the dressing for a few minutes before adding them to the salad. Don’t forget to visit Www.makourirecipes.com for a wide variety of recipes and cooking resources.
Variation of This high protein italian pasta salad Recipe
- Vegetarian Version: Omit the chicken breast for a vegetarian version. You can add extra chickpeas or white beans for added protein.
- Mediterranean Version: Add feta cheese, cucumber, and a sprinkle of fresh dill for a Mediterranean twist.
- Spicy Version: Add a chopped jalapeno pepper to the salad for extra heat, or increase the amount of red pepper flakes in the dressing.
How can I add more protein to Italian pasta salad?
You can easily boost the protein content by adding grilled chicken, chickpeas, white beans, mozzarella balls, or even hard-boiled eggs. Consider pasta made from lentils or chickpeas for additional protein.
What kind of pasta is best for high protein Italian pasta salad?
For a high-protein pasta salad, use protein-enriched pasta like lentil or chickpea pasta. Alternatively, regular pasta shapes like rotini, penne, or farfalle work well in pasta salads.
How long does high protein Italian pasta salad last in the fridge?
Properly stored in an airtight container, high protein Italian pasta salad can last in the refrigerator for 3-5 days. Be sure to check for any signs of spoilage before consuming.
What vegetables can I include in a high protein Italian pasta salad?
The beauty of pasta salad is its versatility! Consider adding vegetables like bell peppers, cucumbers, cherry tomatoes, red onion, olives, and artichoke hearts. Fresh herbs like basil and parsley add flavor.
Conclusion
This high protein italian pasta salad is a simple yet satisfying dish that’s perfect for any occasion. It’s a flexible recipe that you can easily adapt to your own tastes and preferences. I hope you enjoy making and eating this salad as much as I do. Give it a try and let me know what you think!
