Easy High-Protein Italian Pasta Salad

Some recipes just become your weekly anchor, and this High-Protein Italian Pasta Salad is exactly that for me right now. We are talking rotini tossed with sliced salami, cherry tomatoes, cucumber, bell pepper, fresh mozzarella, and a bold red wine vinegar dressing that ties it all together in the most satisfying way. It is colorful, it is filling, and every single serving packs over 30 grams of protein without feeling heavy or complicated. The dressing comes together in a single small jar you shake and store, so cleanup is genuinely minimal. I look forward to pulling this out of the fridge at lunchtime every single day, and that is saying something for a meal prep recipe.

This High-Protein Italian Pasta Salad is a vibrant, filling meal prep favorite that packs over 30 grams of protein per serving. It’s the perfect "pizza in a bowl" flavor that my daughter Olivia and I love making together for busy school weeks!

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This one has become my go-to for Sunday meal prep from September through May, when the kids are back in school and everyone needs a lunch that holds up until Thursday without going sad and soggy. It is also a serious crowd-pleaser at potlucks and summer cookouts where people are pleasantly surprised to find out it is actually high in protein. If you have been on the hunt for a pasta salad meal prep recipe that genuinely keeps you full, this is the one you have been looking for.

Why You'll Love This High-Protein Italian Pasta Salad

• Over 30 grams of protein per serving with simple, accessible ingredients. No protein powder, no complicated swaps, just good quality pasta, real meat, and fresh mozzarella working together to make this a legitimately high-protein meal that satisfies for hours. It pairs really well with a warm side like my Roasted Sweet Potatoes when you want a full dinner instead of just a lunch.
• Ready in 25 minutes and perfect for meal prep. You cook one pot of pasta, chop your vegetables and protein, shake up a quick dressing in a jar, and toss everything together. Four days of lunches are handled in under half an hour, which is exactly the kind of win I need on a Sunday afternoon.
• No mayo in the dressing. The entire dressing is built on red wine vinegar, Dijon mustard, olive oil, and Italian seasoning, which means it does not get heavy or separate in the fridge the way creamy dressings do. It actually tastes better the next day once everything has had time to marinate.

Ingredients for High-Protein Italian Pasta Salad

Every ingredient on this list is doing real work here. Nothing is just filler, and that is part of why this salad is so satisfying. You get crunch, creaminess, salt, acid, and protein in every single forkful.

What You'll Need

For the salad:

• Protein pasta or chickpea pasta (Banza and Barilla Protein Plus are my favorites)
• Salami, sliced into half-moons
• Turkey pepperoni, halved
• Fresh mozzarella pearls (or cubed regular mozzarella)
• Cherry tomatoes, halved
• English cucumber, diced
• Yellow bell pepper, diced
• Red onion, finely diced
• Fresh basil, torn
• Kalamata olives, halved (optional but highly recommended)

For the Italian dressing (jar method):

• Extra virgin olive oil
• Red wine vinegar
• Dijon mustard
• Garlic powder
• Italian seasoning
• Salt and black pepper
• A pinch of red pepper flakes
• A small drizzle of honey to balance the acidity

Why These Ingredients Matter

• Protein pasta (chickpea or legume-based like Banza) is the foundation that makes this a genuinely high-protein pasta salad without having to load it up with even more meat. A single serving of chickpea pasta can contribute 13 to 14 grams of protein before you add a single topping. It also holds its shape beautifully in cold salads, which regular pasta sometimes struggles to do after a day in the fridge.
• Salami and turkey pepperoni together give you layers of flavor that a single protein cannot. The salami brings a rich, slightly fatty depth and the turkey pepperoni adds a leaner, spicier note. Together they create that classic Italian deli flavor profile that makes this dish taste like it came from somewhere really good.
• Red wine vinegar and Dijon mustard in the dressing are doing the heavy lifting for flavor without any mayo. The vinegar cuts through the richness of the meat and cheese while the Dijon emulsifies the dressing so it clings to every twist of pasta instead of pooling at the bottom of the bowl.

How to Make High-Protein Italian Pasta Salad

This recipe uses one pot for the pasta, one large mixing bowl for combining everything, and one small jar for the dressing. That is it, no extra pans, no stovetop juggling beyond boiling water, no techniques that require practice. The jar method for the dressing means you shake it, taste it, and store the leftover portion in the same jar without dirtying a single extra bowl. Here is exactly how I make it every week.

Step-by-Step Directions

1. Bring a large pot of water to a full boil over high heat. Salt it generously before the pasta goes in. It should taste almost like seawater, and that is not an exaggeration. Properly salted water is what seasons the pasta from the inside out, and no amount of dressing will fix under-seasoned pasta once it is cold.
2. Cook your protein pasta according to package directions, but pull it 1 minute early so it is al dente and still has a slight bite. Chickpea and legume pastas can turn mushy quickly, so check it 2 minutes before the package says it is done. Drain it in a colander, then rinse thoroughly under cold running water until the pasta is completely cold to the touch. Shake off the excess water and set aside.
3. Make the dressing using the jar method while the pasta cooks. Add the olive oil, red wine vinegar, Dijon mustard, garlic powder, Italian seasoning, red pepper flakes, honey, salt, and pepper into a small jar with a tight-fitting lid. Seal it and shake vigorously for 20 to 30 seconds until the dressing looks smooth and fully emulsified with no visible oil separating out. Taste it and adjust the salt, vinegar, or seasoning as needed. When you are done, the jar goes straight into the fridge with any leftover dressing inside. One container, zero extra cleanup.
4. Prep your vegetables and protein. Halve the cherry tomatoes, dice the cucumber and bell pepper into roughly equal-sized pieces, finely dice the red onion, halve the olives, and slice the salami into half-moons. Keeping everything a similar size means you get a little of everything in every bite rather than big chunks of one ingredient dominating the fork.
5. Combine everything in a large mixing bowl. Add the fully cooled pasta, all the prepared vegetables, the salami, the turkey pepperoni, and the mozzarella pearls. Pour the dressing over the top and toss gently but thoroughly until every piece of pasta is coated and all the ingredients are evenly distributed throughout the bowl.
6. Taste and adjust seasoning with a little extra salt, a splash more red wine vinegar for brightness, or a pinch of red pepper flakes if you want more heat. Fold in most of the fresh basil now and save a few leaves for garnishing right before serving.
7. Cover and refrigerate for at least 30 minutes before eating. The pasta absorbs the dressing and the flavors meld into something noticeably more cohesive than if you eat it immediately. If you are meal prepping, portion into individual airtight containers right after tossing and you are set for the week.

Hint: With chickpea or protein pasta, do not skip the cold water rinse. These pasta varieties continue cooking from residual heat more aggressively than regular wheat pasta, and rinsing immediately stops that process so you get a firm, al dente result that holds up for days in the fridge rather than turning soft and clumpy by day two.

If you love recipes that work hard for your meal prep week, my Street Corn Pasta Salad is another make-ahead favorite that stores just as beautifully and is always a hit at cookouts.

Little Moments in the Kitchen

I started making this salad during a particularly hectic stretch of weeks when I was barely keeping up with school pickups and after-school activities, and I needed lunches that I could grab without thinking. Olivia spotted it in the fridge one afternoon and immediately asked if she could have some. I said yes, mostly curious what she would say.

She took one bite, looked at me very seriously, and said "Mom, this tastes like pizza but in a bowl." I laughed and told her that was probably the salami and mozzarella doing their thing. She had two full portions and then asked if we could have it for dinner too. That was the moment I knew this recipe was a keeper.

Substitutions for High-Protein Italian Pasta Salad

• Protein pasta: Banza and Barilla Protein Plus are my top picks. Regular rotini works if you cannot find chickpea pasta, but add extra protein elsewhere to compensate, like an additional portion of salami or a scoop of drained white beans.
• Mozzarella pearls: If you want to try a high protein Italian pasta salad with feta instead of mozzarella, go for it. Crumbled feta adds a tangier, saltier bite that works beautifully with the red wine vinegar dressing and gives the whole salad a slightly bolder flavor. Cubed provolone is another great option if you prefer something milder and creamier.
• Salami: Diced ham or sliced cooked chicken breast work well here. If using chicken, cook it to an internal temperature of 165°F and let it chill fully before adding it to the salad.
• Turkey pepperoni: Regular pepperoni works, or leave it out entirely for a lighter version. Diced prosciutto is a more elevated swap that adds a delicate, slightly sweet saltiness.
• No-mayo dressing: The dressing in this recipe is already completely mayo-free. If you prefer a slightly creamier texture, add one tablespoon of plain Greek yogurt to the jar before shaking. It thickens the dressing without adding heaviness.
• Vegetarian version: Skip the salami and pepperoni entirely and add a full can of drained chickpeas, a handful of white beans, and extra mozzarella or feta. You will still hit a solid protein count per serving and the salad stays genuinely satisfying and filling without any meat.
• Gluten-free: Use your favorite gluten-free rotini or short pasta. Watch the cooking time carefully since most gluten-free pasta varieties cook faster than the package suggests and turn mushy quickly if left even slightly past al dente.

Variations on High-Protein Italian Pasta Salad

• Grinder-style version: This one is inspired by the viral grinder sandwich trend and it is seriously good. Add shredded iceberg lettuce tossed lightly in the dressing right before serving, sliced banana peppers, and a thin layer of red onion soaked in the red wine vinegar for 10 minutes to mellow the sharpness. It tastes exactly like a grinder in pasta salad form and has become one of our most-requested versions at home. The key is adding the lettuce at the very last second so it stays crisp rather than wilting into the dressing.
• High-protein chicken version: Replace the salami and pepperoni with two cups of diced grilled chicken breast seasoned with Italian seasoning, garlic powder, salt, and pepper, cooked to an internal temperature of 165°F. Add a handful of drained white beans for extra fiber and protein. This version is leaner and works especially well for anyone tracking macros for weight loss while still wanting a genuinely filling and flavorful lunch. It is also one of the cleanest versions of this salad for anyone doing a focused reset week.
• Deluxe Italian antipasto version: Add sliced sun-dried tomatoes packed in oil, marinated artichoke hearts drained and quartered, roasted red peppers, and a generous handful of fresh arugula stirred in right before serving. It feels more like a restaurant antipasto platter than a standard pasta salad and it is the version I bring to dinner parties when I want something that looks impressive without requiring any actual cooking. Pair it with my Loaded Roasted Sweet Potato for a spread that covers every appetite at the table beautifully.

Equipment for High-Protein Italian Pasta Salad

Large pot: You need one generously sized pot for boiling the pasta so it has room to move freely in the water. Cramped pasta in a small pot cooks unevenly and sticks together into clumps.

Colander: For draining and cold-water rinsing the pasta immediately after cooking. A colander with fine holes works best for smaller pasta shapes so you do not lose pieces down the drain.

Large mixing bowl: Go bigger than seems necessary. You are tossing a lot of ingredients together and a too-small bowl means ingredients fall out and the dressing never coats everything evenly. I use the biggest bowl I own every single time.

Small jar with a tight-fitting lid: This is what makes the cleanup on this recipe so minimal. You shake the dressing, taste it, and store the extra portion in the same jar. No extra bowl to wash, no whisk to clean, no separate dressing container to dig out later in the week.

Sharp knife and cutting board: For clean, even cuts on the vegetables and meat. Uniform sizing really does matter in a pasta salad because it ensures you get a balanced mix of flavors and textures in every forkful rather than one giant chunk of cucumber taking over the whole bite.

Storage Tips for High-Protein Italian Pasta Salad

• Fridge: Store in an airtight container for up to 4 days. By day three, the pasta will have absorbed most of the dressing, so keep that reserved jar of extra dressing in the fridge and drizzle it over your portion right before eating to refresh the flavor.
• Keep wet and crunchy components in mind: If you are storing for more than two days, consider keeping the cucumber separate and adding it fresh each day. Cucumber releases water as it sits and can make the salad slightly watery by day four.
• Do not freeze this salad. The mozzarella becomes rubbery and grainy when frozen and thawed, and the vegetables lose their texture completely. This is a fridge-only recipe and it stores well for the full 4-day window without any quality issues.
• Meal prep tip: Portion directly into individual meal prep containers right after tossing so you can grab and go all week without any extra effort in the morning.
• The dressing stores separately for up to 5 days in the sealed jar in the fridge. Give it a good shake before each use since the olive oil and vinegar will naturally separate when sitting still.

FAQ about High-Protein Italian Pasta Salad

Conclusion

This is one of those recipes that quietly becomes part of your weekly rhythm without you even realizing it has happened. You make it on Sunday, you grab it from the fridge all week, and by Friday you are already thinking about making it again. A great High-Protein Italian Pasta Salad does not need to be complicated or loaded with anything artificial to deliver real, lasting satisfaction. It just needs good ingredients, a bold dressing shaken up in a jar, and a little time to rest in the fridge before it hits its stride. For even more pasta salad inspiration, AllRecipes has a classic American-Italian pasta salad recipe that is worth bookmarking alongside this one for your next cookout.

If you are building out a full meal prep spread this week, this pairs beautifully alongside my Buffalo Chicken Dip for a game day table, or keep it simple and serve it next to my Street Corn Pasta Salad for a summer cookout where you want two seriously impressive sides with almost zero effort. Either way, you really cannot go wrong. Make a big bowl, keep the extra dressing in the jar in the fridge, and enjoy every single bite.

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Pairing

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📖 Recipe

Easy High-Protein Italian Pasta Salad

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This High-Protein Italian Pasta Salad is a vibrant, filling meal prep favorite that packs over 30 grams of protein per serving. It's the perfect "pizza in a bowl" flavor that my daughter Olivia and I love making together for busy school weeks!

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 10 minutes mins

Marinating Time 30 minutes mins

Total Time 1 hour hr

Servings: 6 servings

Course: Dinner, Lunch

Cuisine: Italian-American

Calories: 385

Ingredients Equipment Method Nutrition Notes

Ingredients

  

1x2x3x?

• 8 oz Chickpea Rotini (Banza) Or Barilla Protein Plus.
• 5 oz Salami Sliced into half-moons.
• 4 oz Turkey Pepperoni Halved for bite-sized pieces.
• 4 oz Fresh Mozzarella Pearls Or cubed regular mozzarella.
• 1.5 cups Cherry Tomatoes Halved.
• 1 medium English Cucumber Diced.
• 1 medium Yellow Bell Pepper Seeded and diced.
• ¼ cup Red Onion Finely diced.
• ¼ cup Fresh Basil Torn into small pieces.
• ¼ cup Extra Virgin Olive Oil Use the good stuff if you have it!
• 3 tablespoon Red Wine Vinegar For that signature tang.
• 1 tablespoon Dijon Mustard Helps the dressing cling to the pasta.
• 1 teaspoon Italian Seasoning Dried herb blend.
• ½ teaspoon Garlic Powder Adds depth without raw garlic breath!
• 1 pinch Honey Just a drizzle to balance the vinegar.

Equipment

• 1 Large pot For boiling the pasta with plenty of room.
• 1 Colander Essential for that cold water rinse!
• 1 Small Mason Jar My favorite "no-mess" way to make dressing; Olivia loves shaking this.
• 1 Large mixing bowl Use your biggest one so tossing is easy.

Method

 

1. Fill your large pot with water and bring it to a rolling boil. Olivia's "job" is to remind me to salt the water generously, it should taste like the ocean! This is the only time we get to season the [Chickpea Rotini (Banza)] from the inside out.
2. Add the [Chickpea Rotini (Banza)] and cook for about 1 minute less than the box says. We want it "al dente" (firm to the bite) so it doesn't get mushy after sitting in the dressing.
3. Drain the pasta in a colander and immediately run it under cold water. I tell Olivia this "wakes the pasta up," but really it stops the cooking process and washes away extra starch so the salad stays light.
4. In a small mason jar, combine the [Extra Virgin Olive Oil], [Red Wine Vinegar], [Dijon Mustard], [Garlic Powder], [Italian Seasoning], and [Honey]. Secure the lid tight and let your little helper shake it like a maraca until it's smooth and creamy!
5. While the pasta drains, chop the [Salami], [Turkey Pepperoni], [Cherry Tomatoes], [English Cucumber], [Yellow Bell Pepper], and [Red Onion]. I like to keep everything about the size of a bean so you get a bit of everything in every forkful.
6. In your largest bowl, throw in the cold pasta, your chopped meats and veggies, and the [Fresh Mozzarella Pearls]. Pour that beautiful dressing over the top and toss gently.
7. Fold in the [Fresh Basil]. Olivia loves tearing the leaves by hand, it smells like a summer garden! Let it sit in the fridge for 30 minutes to let the flavors "get to know each other."

Nutrition

Serving: 300gCalories: 385kcalCarbohydrates: 32gProtein: 31gFat: 18gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 45mgSodium: 780mgPotassium: 550mgFiber: 6gSugar: 4gVitamin A: 850IUVitamin C: 45mgCalcium: 120mgIron: 3mg

Notes

• Storage: This holds up beautifully in the fridge for up to 4 days. If it looks a little dry on day 3, just add a tiny splash of olive oil or extra red wine vinegar to wake it back up.
• Kid Tip: If your little ones aren't fans of red onion, soak the diced onions in cold water for 10 minutes before adding them. It takes away the "bite" but keeps the crunch!
• Substitutions: Swap the mozzarella pearls for feta if you want a tangier, Greek-style twist.
• Safety: Always ensure the pasta is completely cold before adding the meats and cheese so nothing melts or wilts prematurely.

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