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High-Protein Italian Pasta Salad
Alice

High-Protein Italian Pasta Salad Recipe

This High-Protein Italian Pasta Salad is loaded with lean grilled chicken, protein-rich pasta, fresh vegetables, mozzarella, and a zesty homemade Italian dressing. With approximately 35 grams of protein per serving, it's a refreshing meal-prep favorite that's perfect for healthy lunches, post-workout meals, and family dinners.
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Prep Time 25 minutes
Cook Time 20 minutes
Chill Time 1 hour
Total Time 1 hour 45 minutes
Servings: 6
Course: Dinner, Lunch, Main Course, Meal prep
Cuisine: Italian-American
Calories: 445
Ingredients Method

Ingredients
  

  • 12 ounces high-protein pasta protein-enriched, chickpea, or lentil pasta
  • 2 large grilled chicken breasts about 1½ pounds, cooked and diced
  • 1½ cups cherry tomatoes halved
  • 1 large English cucumber diced
  • 1 medium red bell pepper diced
  • 1 medium green bell pepper diced
  • ½ medium red onion finely diced
  • 1½ cups lightly steamed broccoli florets
  • ½ cup sliced black olives
  • 8 ounces part-skim mozzarella cheese cubed
  • 3 green onions thinly sliced
  • ¼ cup freshly grated Parmesan cheese
Homemade Italian Dressing
  • ¾ cup light Italian dressing
  • 2 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • 2 teaspoons Italian seasoning
  • 1 teaspoon garlic powder
  • 1 teaspoon Dijon mustard
  • ½ teaspoon onion powder
  • ½ teaspoon black pepper
  • ½ teaspoon salt
  • 1 teaspoon honey optional
Optional Garnishes
  • Fresh parsley
  • Fresh basil
  • Extra Parmesan cheese
  • Cracked black pepper

Method
 

  1. Bring a large pot of salted water to a boil and cook the high-protein pasta until al dente according to the package directions.
  2. Drain the pasta, rinse it under cold water, and allow it to cool completely.
  3. Season the chicken breasts with garlic powder, Italian seasoning, paprika, salt, and pepper.
  4. Grill or pan-cook the chicken until it reaches an internal temperature of 165°F (74°C).
  5. Let the chicken rest for 5–10 minutes before cutting it into bite-sized cubes.
  6. Wash, dry, and chop all vegetables into evenly sized pieces.
  7. Lightly steam the broccoli for 2–3 minutes, then rinse with cold water to preserve its bright color.
  8. Cube the mozzarella cheese.
  9. In a small bowl, whisk together the light Italian dressing, olive oil, red wine vinegar, Dijon mustard, Italian seasoning, garlic powder, onion powder, salt, pepper, and optional honey until smooth.
  10. In a large mixing bowl, combine the cooled pasta, grilled chicken, tomatoes, cucumber, bell peppers, broccoli, onion, olives, mozzarella, green onions, and Parmesan cheese.
  11. Pour about three-quarters of the dressing over the salad and gently toss until evenly coated.
  12. Cover and refrigerate for at least 1 hour or overnight.
  13. Before serving, toss with the remaining dressing and garnish with fresh parsley, basil, extra Parmesan, and cracked black pepper.
  14. Serve chilled and enjoy.