High Protein Italian Pasta Salad

I first made this high protein Italian pasta salad on a hectic weekday when I needed something quick and nourishing. I opened the fridge and saw leftover grilled chicken, cherry tomatoes, and a handful of mozzarella balls just waiting to be used. So I tossed them together with rotini and a drizzle of homemade Italian dressing and I instantly knew I had something worth sharing.

Since then it’s become my go-to when I need a satisfying dish that doesn’t weigh me down but still packs a punch of protein. What I love most is how colorful it looks and how customizable it can be with whatever’s in my fridge. Whether it’s for lunch, picnics, or meal prep, this vibrant bowl never lets me down.

Ingredients

Here’s what I use for this recipe. You can always make substitutions if you prefer!

• Rotini pasta – The spiral shape catches all the dressing and flavors beautifully!
• Cooked chicken breast – The main source of lean protein in this dish.
• Cherry tomatoes – Add juiciness and natural sweetness with every bite.
• Mini mozzarella balls (bocconcini) – Creamy and mild, these add a soft texture.
• Kalamata olives – They bring a bold, briny punch that balances the salad.
• Fresh basil – Adds brightness and an unmistakable Italian aroma.
• Fresh parsley – Helps freshen up the salad with earthy notes.
• Homemade Italian dressing – Brings it all together with tangy and herby flavors.

Tools You’ll Need

• Large pot – For boiling the pasta until perfectly al dente.
• Mixing bowl – Where all the flavors will come together.
• Sharp knife – For halving the tomatoes and chopping herbs.
• Cutting board – A clean surface to prep all the veggies and protein.
• Colander – To drain the pasta quickly and efficiently.
• Measuring cups/spoons – For preparing the homemade dressing accurately.

Instructions

Step 1: Cook the Pasta

I start by boiling a pot of salted water and cooking the rotini until it’s al dente. This usually takes about 8–10 minutes. I like to rinse it under cold water right after draining to stop the cooking and cool it for the salad.

Step 2: Prepare the Chicken

While the pasta cooks, I shred or chop the cooked chicken breast into bite-sized pieces. If I have grilled or roasted chicken leftovers, this is the perfect time to use them.

Step 3: Chop the Veggies

Next, I halve the cherry tomatoes and chop up the fresh basil and parsley. The fresher, the better—it really lifts the salad!

Step 4: Mix the Ingredients

In a big bowl, I combine the cooled pasta, chicken, tomatoes, mozzarella balls, olives, and chopped herbs. It already starts looking beautiful at this point.

Step 5: Add the Dressing

I drizzle in the homemade Italian dressing, then toss everything until it’s evenly coated. I usually give it a little taste and adjust with salt or more dressing if needed.

Step 6: Chill Before Serving

I like to chill the salad in the fridge for at least 30 minutes before serving. This helps all the flavors meld together deliciously.

Tips

If you’re making this ahead, I suggest adding the dressing just before serving to keep the pasta from soaking it all up.

I’ve also used tuna, rotisserie chicken, and even chickpeas as protein swaps and they all work beautifully.

Want to boost the protein even more? Try tossing in cooked quinoa or edamame.

For a bit of crunch, I sometimes sprinkle toasted pine nuts or sunflower seeds on top before serving.

Ways to Serve

As a chilled lunch straight from the fridge on warm days.

Served on a big platter for picnics or BBQs.

In a lunchbox with a side of fresh fruit or Greek yogurt.

As a high-protein side dish with grilled fish or steak.

Frequently Asked Questions

Can I make High Protein Italian Pasta Salad ahead of time?

Yes! It actually tastes better after chilling for a few hours. Just keep the dressing separate if prepping far in advance.

What other proteins can I use in High Protein Italian Pasta Salad?

Tuna, grilled shrimp, chickpeas, or even sliced boiled eggs work great as alternatives.

How long does High Protein Italian Pasta Salad last in the fridge?

It stays fresh for up to 3 days if stored in an airtight container.

Can I make High Protein Italian Pasta Salad gluten-free?

Absolutely! Just swap in your favorite gluten-free pasta.

See You in the Kitchen

I hope you give this High Protein Italian Pasta Salad a try! It’s such a reliable, delicious, and colorful dish that always brings joy to the table. I’d love to hear what variations you come up with or how it turned out for you—feel free to share!

Happy Cooking!

Print