High Protein Italian Pasta Salad: A Cozy Summer Delight
As the sun shines brighter and the days grow longer, there’s a delicious transition in the kitchen. I find myself reaching for vibrant vegetables and light dressings that celebrate the season’s bounty. This High Protein Italian Pasta Salad is not just a recipe; it’s an invitation to gather ’round the table and relish in good food and good company.
I remember making this salad on lazy summer weekends, enjoying it with family during picnics or potlucks. The colors of the ingredients sang under the bright sun, and the combined flavors created a chorus of joy in each bite. Whether you’re prepping for a backyard BBQ or simply craving a fresh, healthy meal, this recipe is perfect for any occasion. Trust me; this is one you’ll definitely want to pin for later!
Why You’ll Love This Recipe
- A protein-packed dish that’s perfect for post-workout or a quick lunch.
- Vibrant and colorful, making it a feast for both the eyes and the taste buds.
- Quick and easy to whip up — a no-bake option for those warm days.
- Family-friendly and customizable to suit all dietary preferences.
- Ideal for meal prep, saving you time during the week.
What You’ll Need
To create this delightful salad, gather these simple ingredients:
- 1 (8 oz) box of protein or chickpea rotini pasta (or any shape you like)
- 3/4 cup of Olive Garden light Italian dressing (192 g)
- 1/2 red onion (120 g), chopped into small pieces
- 1 large bell pepper (red, yellow, or orange, 170 g), chopped
- 1 medium cucumber (250 g), peeled and diced
- 1 (8 oz) package of smoked deli ham (224 g), chopped
- 1 (5 oz) package of turkey pepperoni (140 g), chopped
- 5 oz of light Italian dry salami (140 g), chopped
- 4 slices of ultra-thin provolone cheese, chopped
- 1/2 cup of feta cheese (56 g)
- Fresh basil, optional
Let’s Make It Together
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Begin by cooking the chickpea or protein pasta according to the package directions. Be sure to salt the water generously. We want it to have a delightful flavor that balances the dressing later on. Aim for al dente — you’ll thank me later for that perfect chew!
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Once the pasta is cooked, drain it and rinse it under cold water. This stops the cooking and helps to cool it down, making the salad wonderfully refreshing for those hot summer days.
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While the pasta is cooling, let’s chop the vegetables. Dice the red onion, bell pepper, and cucumber into small, uniform pieces. This not only looks appealing, but it ensures consistent flavor and texture in each bite. Enjoy the vibrant colors—it’s like a painting waiting to be savored!
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Next, slice the smoked deli ham, turkey pepperoni, Italian dry salami, and provolone cheese into even, bite-sized pieces. The mingling aromas of these delicious meats will make your kitchen smell heavenly; it’s a hint of the mouth-watering flavors to come.
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In a large mixing bowl, combine the cooled pasta with your chopped vegetables, meats, and cheeses. Gently crumble the feta cheese into the mix, ensuring you distribute its subtle, salty touch evenly throughout the salad.
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Drizzle the light Italian dressing over your beautifully combined ingredients, and using two large spoons, toss everything together. Ensure each element is coated in that zesty, flavorful dressing—the aroma is mouth-watering and will bring everyone to the table!
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If you decide to use fresh basil, now is the time. Tear the leaves or chiffonade them to release their aromatic oils, adding a lovely fragrant note to your salad.
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Let the salad rest in the refrigerator for at least 30 minutes before serving. This step is key; it allows the flavors to meld together and truly enhance the taste.
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When you’re ready, serve the salad chilled and enjoy the delightful combination of textures and flavors!
Variations & Creative Twists
- Add a splash of balsamic vinegar for a zesty kick that brightens the flavors.
- Substitute the protein pasta for whole wheat or gluten-free pasta for a different texture.
- Toss in some cherry tomatoes for a burst of sweetness and color.
- For an indulgent twist, mix in some creamy avocado for a rich and satisfying addition.
Chef Emma’s Helpful Tips
- Make-ahead magic: This salad keeps well in the fridge, so you can prepare it a day in advance for parties or busy weeknights.
- Try different proteins: Swap out the meats with grilled chicken or a plant-based alternative if you want a lighter, vegetarian option.
- Consider how to slice: Use a sharp knife for clean cuts, especially for the meats and cheese — this makes mixing and eating a breeze.
- Store leftovers in an airtight container for up to 3 days; it’s great for lunch the next day!
Nutrition Information per Serving
- Serving Size: 1 cup
- Calories: 320
- Carbs: 25g
- Sugar: 2g
- Fat: 18g
- Protein: 20g
- Sodium: 870mg
Frequently Asked Questions
Can I make this ahead?
Absolutely! It’s perfect for meal prep and tastes even better the next day after the flavors meld.
Can I use different ingredients?
Yes! Feel free to switch up the meats, pasta shapes, or vegetables based on your preferences or what’s on hand.
How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days.
How long does it last?
The pasta salad is best consumed within 3 days for optimal freshness and flavor.
Final Thoughts
This High Protein Italian Pasta Salad is more than just a dish; it’s a celebration of flavors, colors, and joyful gatherings. Its versatility and ease make it a perfect addition to your recipe collection, ready to impress family and friends. Save this High Protein Italian Pasta Salad to your meal prep board so it’s ready when you need a cozy treat! Happy cooking and even happier eating!
High Protein Italian Pasta Salad
Ingredients
Pasta and Dressings
- 8 oz protein or chickpea rotini pasta or any shape you like
- 3/4 cup Olive Garden light Italian dressing 192 g
Vegetables
- 1/2 piece red onion, chopped 120 g
- 1 large bell pepper (red, yellow, or orange), chopped 170 g
- 1 medium cucumber, peeled and diced 250 g
- Fresh leaves basil, optional
Meats and Cheeses
- 8 oz smoked deli ham, chopped 224 g
- 5 oz turkey pepperoni, chopped 140 g
- 5 oz light Italian dry salami, chopped 140 g
- 4 slices ultra-thin provolone cheese, chopped
- 1/2 cup feta cheese, crumbled 56 g
Instructions
Preparation
- Cook the pasta according to the package directions, ensuring to salt the water generously.
- Drain the pasta and rinse it under cold water to cool it down.
- Chop the red onion, bell pepper, and cucumber into small, uniform pieces.
- Slice the smoked deli ham, turkey pepperoni, Italian dry salami, and provolone cheese into bite-sized pieces.
Mixing
- In a large mixing bowl, combine the cooled pasta with the chopped vegetables, meats, and cheeses.
- Gently crumble the feta cheese into the mix.
- Drizzle the light Italian dressing over the ingredients and toss everything together.
- Add fresh basil, if using, by tearing or chiffonading the leaves.
- Let the salad rest in the refrigerator for at least 30 minutes before serving.
Serving
- Serve the salad chilled and enjoy the delightful combination of textures and flavors.
