High Protein Italian Pasta Salad

Name: High Protein Italian Pasta Salad
Prep time: 15 min
Cook time: 10 min
Total time: 45 min
Cuisine: Italian
Ingredients: 1 (8 oz) box of protein or chickpea rotini pasta; 3/4 cup of Olive Garden light Italian dressing (192 g); 1/2 red onion (120 g), chopped; 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)

Posted on February 24, 2026

High Protein Italian Pasta Salad with colorful vegetables and dressing

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High Protein Italian Pasta Salad: A Flavorful Hug on a Plate

Hey there, food lovers! 🎉 I’m so excited to share this delicious, vibrant, and high-protein Italian Pasta Salad with you today! Whether you’re throwing a picnic, hosting a barbecue, or just in need of a delightful lunch that packs a punch, this salad is your go-to solution. Picture this: colorful veggies mingling with protein-packed pasta and a zesty dressing that sings of Italy.

Why should you love this dish? First off—the texture! The rotini pasta twists perfectly cradle the flavors and ingredients, ensuring every bite is a delightful burst of taste. Plus, it’s a canvas for creativity! The foundation is solid, but you can always sprinkle in your favorites or swap out a few things to suit your preferences.

Now, let me tell you a little secret—this pasta salad wasn’t just something I conjured up in the kitchen on a whim. It’s the result of countless gatherings, playful taste tests, and that ever-present goal to bring bold flavors to your kitchen with ease. Ready to dive into this flavor-packed journey? Let’s do this!

Personal Story

Every great dish comes with its own story, don’t you think? For me, this Italian Pasta Salad takes me back to family gatherings at my grandparents’ house. Picture it: a sun-drenched afternoon filled with laughter, the tantalizing scent of grilled meats, and—of course—the centerpiece—my grandma’s pasta salad.

As children, my cousins and I would race to the table, dodging adults and their grown-up conversations, eyes wide with excitement and stomachs rumbling. I can still hear my grandma laughing as she tossed the salad, singing little Italian tunes that echoed warmth and love. That salad was always the star of the show, bringing everyone together, just like the family we were.

Years later, I put my own spin on that classic recipe, inspired by the memories of those sunny gatherings. My High Protein Italian Pasta Salad not only pays homage to my childhood but also brings the same vibrant joy and flavor to your table. So, let’s keep that memory alive and recreate those bonding moments together—one delicious bite at a time!

Ingredients

Here’s what you’ll need to whip up my High Protein Italian Pasta Salad:

1 (8 oz) box of protein or chickpea rotini pasta
A high-protein alternative that adds a fantastic bite! If you prefer something gluten-free, look for gluten-free chickpea pasta or use regular rotini if you’re feelin’ that traditional vibe.
3/4 cup of Olive Garden light Italian dressing (192 g)
This dressing is my secret weapon! It adds tang and zest without weighing down the dish. Not a fan of pre-made dressings? Check out the chef’s notes for a simple homemade dressing alternative!
1/2 red onion (120 g), chopped into small pieces
A little sharpness from the onion adds depth. If red onions are too strong for you, feel free to substitute with green onions or shallots for a milder flavor.
1 large bell pepper (red, yellow, or orange, 170 g), chopped
Adds a sweet crunch! Use any color that catches your eye. Want a little extra heat? Toss in a spicy pepper, like jalapeño, for a twist!
1 medium cucumber (250 g), peeled and diced
Cucumber brings refreshing crunch. You can use English cucumbers to skip peeling, or if you’re feeling adventurous, try a zucchini for a unique spin!
1 (8 oz) package of smoked deli ham (224 g), chopped
Packed with protein and flavor, this ham gives the dish its hearty base. Want a turkey option? Go for turkey ham or roasted chicken instead!
1 (5 oz) package of turkey pepperoni (140 g), chopped
A guilty pleasure! For a healthier option, try turkey salami or even diced turkey breast.
5 oz of light Italian dry salami (140 g), chopped
Adds a savory element! Swap it out for any other cured meat you enjoy—prosciutto is a fantastic twist if you want to go fancy.
4 slices of ultra-thin provolone cheese, chopped
Melty and creamy goodness! Substitute with mozzarella or cheese of your choice if provolone isn’t available.
1/2 cup of feta cheese (56 g)
Feta adds creaminess and a hit of saltiness. Crumbled goat cheese can also be a delightful alternative here.
Fresh basil (optional)
Finish it off with a pop of fresh green goodness! Basil adds a beautiful aroma. No basil? No problem—fresh parsley works, too!

Step-by-Step Instructions

Cook the Pasta:
Bring a large pot of lightly salted water to a boil. Once boiling, add your rotini pasta and cook according to package instructions (usually about 8-10 minutes). Don’t forget to stir occasionally! You want it to be al dente—just firm enough that it doesn’t get mushy when you mix everything together.

Chef’s Tip: Add a little olive oil to the boiling water. It helps prevent sticking and gives a lovely flavor!
Prep the Veggies:
While your pasta is cooking, let’s chop those veggies! Take your red onion, bell pepper, and cucumber, cutting them into bite-sized pieces. The goal is uniformity, so they all mingle together nicely.

Chef Hack: To avoid crying from onions, chill them in the fridge beforehand or chop them under running water. Trust me, it’s a game-changer!
Gather the Meats:
Chop your deli ham, turkey pepperoni, and salami. The key here is to keep them bite-sized, so they’re easy to mix and eat in each forkful. Toss those into a large mixing bowl.
Mix Everything Together:
Once your pasta is cooked, drain it (don’t rinse!), and let it cool for a few minutes. Then, add it to the mixing bowl with your meats. Next, throw in the veggies, the provolone, and feta cheese.
Dress It Up:
Pour your Olive Garden dressing over the salad. Grab a large spoon or spatula and mix everything together gently but thoroughly! Ensure that every ingredient is coated with that zesty goodness.

Chef’s Note: Taste it! If you feel it needs more dressing, feel free to add a little more.
Chill & Serve:
This salad is best served chilled, so cover it and let it sit in the fridge for at least 30 minutes to enhance the flavors. When you’re ready to dig in, pull it out and give it one final stir.

Serving Suggestions

To serve this pasta salad, you have options! For a picnic, pack it into individual serving containers topped with a sprinkle of fresh basil. At a barbecue, present it in a beautiful serving bowl and let guests help themselves. For a lunch option, pair it with crusty bread or a side of fresh fruit for that perfect plate balance.

Drizzle a little extra dressing over the top just before serving for a burst of flavor. Don’t forget to sprinkle some freshly cracked black pepper to give it that signature finishing touch!

Recipe Variations

Here are a few variations to try if you want to mix things up:

Mediterranean Twist: Substitute traditional Italian meats with grilled chicken, kalamata olives, and artichoke hearts for a Mediterranean-inspired dish.
Vegan Delight: Replace meats with chickpeas or marinated tofu, and use vegan cheese alternatives to make it plant-based.
Zesty Citrus: Add orange or lemon zest to the dressing for a bright citrus flavor, elevating the freshness of the dish.
Spicy Kick: Toss in crushed red pepper flakes or jalapeños for a kick that’ll heat things up!
Greek Style: Incorporate cherry tomatoes, and replace the provolone with feta, and you’ll have a Greek pasta salad!

Chef’s Notes

This recipe has evolved over the years—originally inspired by family gatherings and playful kitchen experiments. Each time I revisit it, I discover new flavor twists and combinations that take it from great to unforgettable.

A funny story—my first batch ended up way too salty because I got a little too excited with the salami. Let’s just say my family loves me, but they weren’t ready for salty salad that day! That taught me to measure my ingredients carefully, and I’ve learned to embrace trial and error in the kitchen rather than fear it.

FAQs and Troubleshooting

1. Can I use regular pasta?
Absolutely! If you prefer classic rotini or any pasta shape, go for it. Just remember that this dish is all about balance—enjoy those satisfying bites!

2. What should I do if there isn’t enough dressing?
No worries! You can make a quick homemade dressing by combining olive oil, red wine vinegar, Italian herbs, garlic powder, salt, and pepper. Adjust to taste!

3. Why is my salad too dry?
If your salad feels dry, it might need more dressing or a hint of olive oil. Just drizzle a little in and mix it up until you reach your desired consistency.

4. Can I make this salad ahead of time?
Definitely! This salad tastes even better the next day, as the flavors meld together. Just be mindful that the veggies might soften slightly, so if texture is a big deal, stick to the day-of dish!

Nutritional Info

This High Protein Italian Pasta Salad is a powerhouse of flavors and nutrition:

Calories: Approximately 300 kcal per serving (based on 8 servings)
Protein: 20g, thanks to the combo of pasta and meats
Fats: 15g (mostly from the dressing and cheeses)
Carbohydrates: 25g (a good portion from the pasta)
Fiber: 5g (especially from the veggies)

With all the fresh ingredients and protein-packed additions, this dish satisfies hunger and pairs well with numerous dietary needs. (Serving sizes can be adjusted based on your needs!).

Final Thoughts

There you have it! My take on a High Protein Italian Pasta Salad that’s not only packed with flavor but also celebrates the joy of cooking. It embodies everything I aim for at Food Meld: bold ingredients, lots of love, and a twist that makes it unique.

So, whether you’re enjoying a sunny picnic, sharing laughs at a barbecue, or simply treating yourself to a gourmet lunch at home—this salad is your ticket to flavor town! I hope you try it, add your own magic, and most importantly, enjoy every single bite. Let’s keep mixing it up in the kitchen, shall we? Bon appétit! 🍽️