Go Back
High Protein Italian Pasta Salad Recipe
Ben Carraoli

High Protein Italian Pasta Salad Recipe

I recently made this High Protein Italian Pasta Salad, and I have to say, it blew me away! Every bite is bursting with flavor, packed with fresh veggies, savory meats, and that tangy Italian dressing that makes your taste buds happy.
Total Time 30 minutes
Servings: 6
Calories: 385

Ingredients
  

  • 1 8 oz box protein pasta or chickpea pasta
  • 3/4 cup light Italian dressing
  • 1/2 red onion 120 g, finely chopped
  • 1 large bell pepper red, yellow, or orange, chopped
  • 1 medium cucumber 250 g, peeled and diced
  • 8 oz smoked deli ham chopped
  • 5 oz turkey pepperoni chopped
  • 5 oz dry Italian salami chopped
  • 4 slices provolone cheese chopped
  • 1/2 cup feta cheese 56 g
  • Fresh basil leaves optional

Method
 

  1. Bring a large pot of salted water to a rolling boil. Add your protein or chickpea pasta and cook according to package instructions until al dente. Drain and rinse with cold water to prevent overcooking, then set aside. I love rinsing the pasta because it also cools it quickly for salad mixing.
  2. While the pasta is cooking, chop the red onion, bell pepper, and cucumber into small, uniform pieces. I like soaking the onion in cold water for about 10 minutes to reduce its sharp bite without losing flavor. This step makes the salad much more enjoyable, especially if you’re serving it to kids.
  3. Chop the turkey pepperoni, Italian salami, and smoked ham into bite-sized pieces. For extra flavor, I sometimes lightly sauté the ham until slightly caramelized. Slice provolone and crumble feta, then set aside. Using high-quality cheese makes a huge difference in flavor.
  4. In a large mixing bowl, add the cooked pasta, chopped vegetables, meats, cheeses, and Italian dressing. Toss gently until everything is evenly coated. Taste and adjust seasoning if needed, then add fresh basil leaves for an aromatic touch. Refrigerate for 2–3 hours to allow the flavors to meld. Chilling the salad is a game-changer—it really enhances the overall taste.

Notes

  • I always chill the salad for at least 2 hours; it tastes so much better cold.
  • I prefer fresh herbs like basil or parsley to brighten flavors and make it look beautiful.
  • Toasting the pasta lightly in a dry skillet before cooling adds a subtle nutty flavor.
  • Mix the dressing gradually to coat everything evenly without making it soggy.
  • I sometimes add a squeeze of fresh lemon juice to brighten all the flavors before serving.