High Protein Italian Pasta Salad

If High Protein Italian Pasta Salad sounds like something you’d order at a deli and wish you could magically recreate at home… hi, same. The good news? This one is ridiculously doable, wildly satisfying, and basically made for those weeks when your to-do list is louder than your stomach.

It’s the kind of meal that checks all the boxes: quick, filling, colorful, and “oops I ate half the bowl while packing lunches” delicious. And because we’re using protein or chickpea pasta plus a trio of savory meats and cheeses, it’s hearty enough to count as a real-deal lunch or dinner—not just a sad side salad pretending to be a meal.

Why You’ll Love This High Protein Italian Pasta Salad

• Protein-packed and actually filling (no 3 p.m. snack hunt required).
• Meal-prep friendly: make it once, enjoy it for days.
• No fancy cooking skills—just chopping and tossing.
• Crowd-pleaser energy: potlucks, parties, or “I need something in the fridge” nights.
• That Italian-deli vibe without paying deli prices.

Also? The colors are so pretty it feels like you’ve got your life together, even if your laundry is still living in baskets. We love a supportive recipe.

Ingredients You’ll Need

Here’s what goes into your High Protein Italian Pasta Salad (and yes, it’s a deliciously loaded situation):

• 1 (8 oz) box protein or chickpea rotini pasta (or any shape you like)
• 3/4 cup Olive Garden light Italian dressing (192 g)
• 1/2 red onion (120 g), chopped small
• 1 large bell pepper (red, yellow, or orange, 170 g), chopped
• 1 medium cucumber (250 g), peeled and diced
• 1 (8 oz) package smoked deli ham (224 g), chopped
• 1 (5 oz) package turkey pepperoni (140 g), chopped
• 5 oz light Italian dry salami (140 g), chopped
• 4 slices ultra-thin provolone cheese, chopped
• 1/2 cup feta cheese (56 g)
• Fresh basil, optional (but very “fancy without trying”)

How to Make High Protein Italian Pasta Salad

1) Cook the pasta

Cook your chickpea or protein pasta according to the package directions. Salt the water generously—this is where pasta gets its personality. Aim for al dente (firm, not mushy).

Drain, then rinse under cold water to cool it down and stop the cooking. Cold pasta = pasta salad success.

2) Prep the veggies

While the pasta cooks, chop:

• red onion
• bell pepper
• cucumber

Cut everything into small, fairly even pieces so you get a bit of everything in each bite. Plus, it just eats better that way. (No one wants a giant onion chunk sneak attack.)

3) Chop the meats and cheeses

Now chop:

• smoked deli ham
• turkey pepperoni
• Italian dry salami
• provolone

Keep it bite-sized. You want “fork-friendly,” not “why is this salami fighting me?”

4) Combine everything

In a large mixing bowl, add:

• cooled pasta
• all the veggies
• all the meats
• provolone
• feta (crumble it in with your fingers for nice distribution)

This is the fun part. It starts looking like the kind of lunch you’d brag about.

5) Dress it up

Drizzle in the light Italian dressing, then toss well with two large spoons until everything is evenly coated.

Take a quick taste. You’ll probably do the little “mmm” head nod. That’s normal.

6) Add basil (optional but lovely)

If you’re using basil, tear it or slice it thin (chiffonade if you’re feeling chef-y). It adds freshness that makes the whole salad taste extra bright.

7) Chill, then serve

Refrigerate for at least 30 minutes so the flavors can mingle and get cozy together.

Serve chilled and enjoy that perfect mix of tangy dressing, crunchy veggies, savory meats, and creamy feta.

Tips for the Best Pasta Salad (So It Stays Delicious)

• Rinse the pasta after draining. It keeps it from clumping and prevents it from overcooking.
• Don’t skip the chill time. Pasta salad needs a little fridge nap to taste its best.
• Cut everything small. It makes every bite balanced and way more satisfying.
• If it looks a little “dry” the next day, add a splash more dressing and toss. Pasta loves to soak it up overnight like a sponge with ambitions.
• Want a little heat? Add a pinch of red pepper flakes—or use spicy pepperoni if your family likes a little kick.

A Little Real-Life Note From My Kitchen

This recipe saved me during one of those weeks where life felt like a never-ending group chat of responsibilities. I needed something that could sit in the fridge, handle busy days, and still taste like I tried.

I made a big bowl of High Protein Italian Pasta Salad, and suddenly lunch was handled. Dinner was handled. Snacky moments were handled. Honestly, it was the most reliable thing in my house that week—and that includes my phone charger.

FAQs About High Protein Italian Pasta Salad

Your New Go-To Lunch Bowl

This High Protein Italian Pasta Salad is one of those recipes that makes your fridge feel like it’s working with you, not against you. It’s bold, filling, and somehow tastes like you picked it up from a fancy deli—except you made it in your own kitchen, probably in yoga pants, and that’s the real victory.

If you try it, make a big batch. Future-you will be so grateful when you open the fridge and realize lunch is already done—thanks to High Protein Italian Pasta Salad.

Keep the Goodness Going (You’ll Love These Too)

If this High Protein Italian Pasta Salad is now living rent-free in your fridge (as it should), don’t stop here—these reader-favorite recipes bring the same easy, satisfying, “I’ve got lunch handled” vibes:

• Creamy Street Corn Pasta Salad — Creamy, a little sweet, a little zesty, and perfect when you want another pasta salad that disappears fast at potlucks.
• Feta and Cranberry Rigatoni Salad — Tangy feta + sweet pops of cranberry = a fun twist when you’re craving a pasta salad that feels a bit “special” without extra work.
• Fall Pasta Salad — Cozy flavors, great texture, and a nice change of pace when you want something hearty for meal prep days.
• Garlic Butter Noodles — Simple, buttery, and ridiculously comforting—an easy side when you want to stretch dinner without stressing.

If you try this recipe (or any of these!), I’d love to hear what you think. Scroll down and leave a ★★★★★ review—your stars and comments help other home cooks find their next favorite dish, and they truly mean the world to me. Happy cooking!

High Protein Italian Pasta Salad

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• Author: Mounia
• Total Time: 25 minutes
• Yield: 6 servings 1x

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Description

This High Protein Italian Pasta Salad is a fresh, filling, meal-prep-friendly salad made with protein pasta, crisp veggies, savory deli meats, and two cheeses tossed in zesty Italian dressing.

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Ingredients

Scale 1x2x3x

• 1 (8 oz) box protein or chickpea rotini pasta (or any shape)

• 3/4 cup Olive Garden light Italian dressing

• 1/2 red onion, finely chopped

• 1 large bell pepper (red/yellow/orange), chopped

• 1 medium cucumber, peeled and diced

• 8 oz smoked deli ham, chopped

• 5 oz turkey pepperoni, chopped

• 5 oz light Italian dry salami, chopped

• 4 slices ultra-thin provolone, chopped

• 1/2 cup feta cheese, crumbled

• Fresh basil, optional

Cook Mode Prevent your screen from going dark

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Instructions

1. Cook pasta: Cook pasta according to package directions (salt the water). Drain and rinse under cold water to cool.

2. Chop veggies: Dice the red onion, bell pepper, and cucumber into small, even pieces.

3. Chop meats & cheese: Chop ham, turkey pepperoni, salami, and provolone into bite-size pieces.

4. Mix: In a large bowl, combine pasta, veggies, meats, provolone, and feta.

5. Dress: Pour Italian dressing over the salad and toss until everything is well coated.

6. Chill: Refrigerate at least 30 minutes. Add basil (optional) before serving and enjoy.

Notes

For best texture, keep pasta al dente.

Pasta soaks up dressing as it sits—add an extra splash of dressing before serving if needed.

Store in an airtight container in the fridge for 3–4 days.

• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Category: salad
• Method: No-Cook
• Cuisine: Italian-American

Nutrition

• Serving Size: 1 serving (about 1 1/2 cups)
• Calories: 420 kcal
• Sugar: 5 g
• Sodium: 980 mg
• Fat: 19 g
• Saturated Fat: 7 g
• Unsaturated Fat: 10 g
• Trans Fat: 0 g
• Carbohydrates: 34 g
• Fiber: 6 g
• Protein: 28 g
• Cholesterol: 55 mg