High-Protein Italian Pasta Salad

Name: High-Protein Italian Pasta Salad
Prep time: 15 min
Cook time: 11 min
Total time: 30 min
Cuisine: Italian
Ingredients: 8 oz (227 g) whole wheat pasta (penne, fusilli, or rotini); 1 cup cherry tomatoes, halved (about 149 g); 1 cup cucumber, diced (about 119 g); 1/2 cup bell pepper, diced (about 75 g); 1/2 cup black olives, sliced (about 67 g); 1 cup canned chickpeas, drained and rinsed (about 164 g); 1/4 cup red onion, finely chopped (about 40 g); 1/4 cup feta cheese, crumbled (about 38 g); 1/4 cup fresh basil, chopped (about 6 g); 1/4 cup olive oil (60 ml); 2 tbsp red wine vinegar; 1 tsp Italian seasoning; Salt and pepper to taste

There’s something wonderfully bright about a bowl of pasta salad that sings of summer while still feeling hearty enough to satisfy a serious appetite. Imagine warm whole-wheat noodles cooling on your countertop, their nutty aroma mingling with the briny perfume of black olives and the tang of red wine vinegar. Each forkful offers a contrast — the satisfying chew of pasta, the pop of juicy cherry tomatoes, the creamy crumble of feta, and the gentle bite of red onion. This High-Protein Italian Pasta Salad is both comforting and lively: fresh, filling, and built to keep you fueled.

This recipe is perfect for weekend potlucks, picnic days, quick office lunches, or a light dinner when you want something filling without turning on the oven. It’s also a great make-ahead dish for busy weeks: chill it overnight and let the flavors bloom. If you like exploring pasta-based meals, you might also enjoy this savory take on pasta from another recipe I love: Creamy Chipotle One-Pot Beef Pasta.

At a glance, this dish brings protein-forward ingredients (chickpeas, whole-wheat pasta, and feta) together with bright vegetables and a simple vinaigrette for a balanced, satisfying salad.

At a Glance

Prep Time: 15 minutes
Cook Time: 9–11 minutes (pasta)
Total Time: ~30 minutes (including 30 minutes chilling)
Servings: 4 generous servings
Difficulty Level: Easy — beginner-friendly

Nutrition Highlights

Estimated nutrition per serving (recipe yields 4 servings). These values are approximate and calculated using standard quantities and nutrient profiles from USDA FoodData Central and other government nutrition resources; your final numbers will vary by brand and specific ingredient choices.

Calories: ~450 kcal
Protein: ~13–14 g
Carbohydrates: ~56 g
Fat: ~20 g
Fiber: ~9 g
Sodium: variable (brand-dependent; olives and feta add most of the sodium)

Notes on accuracy and sources: Macronutrient estimates are derived from USDA FoodData Central nutrient profiles for whole-wheat pasta, canned chickpeas, vegetables, olive oil, and feta. For precise personal tracking (especially if you’re monitoring sodium or total calories), weigh your ingredients and consult the USDA database or product labels.

Why You’ll Love It

Flavor & Texture Highlights: This salad balances nutty whole-wheat pasta and creamy feta with crisp, fresh vegetables and briny olives. The red wine vinaigrette ties everything together with a bright, savory zip.
Health benefits: With chickpeas and whole-wheat pasta for complex carbohydrates, protein, and fiber, this dish promotes satiety and steady energy — great for active days or post-workout meals.
Ease: Minimal cooking, simple assembly, and excellent leftovers mean this recipe is perfect for meal prep and last-minute hosting.
Social & Seasonal Fit: It’s an ideal potluck contribution or picnic dish in warmer months, but the hearty grain and chickpea base also make it welcome at year-round gatherings.

How to Make High-Protein Italian Pasta Salad

Ingredients:

8 oz (227 g) whole wheat pasta (penne, fusilli, or rotini)
1 cup cherry tomatoes, halved (about 149 g)
1 cup cucumber, diced (about 119 g)
1/2 cup bell pepper, diced (about 75 g)
1/2 cup black olives, sliced (about 67 g)
1 cup canned chickpeas, drained and rinsed (about 164 g)
1/4 cup red onion, finely chopped (about 40 g)
1/4 cup feta cheese, crumbled (about 38 g)
1/4 cup fresh basil, chopped (about 6 g)
1/4 cup olive oil (60 ml)
2 tbsp red wine vinegar
1 tsp Italian seasoning
Salt and pepper to taste

Optional ingredients and substitutions:

Use high-protein pasta (legume-based) to increase protein per serving.
Swap feta for goat cheese or omit for a dairy-free version.
Add 1/2 cup cooked edamame or shredded rotisserie chicken for extra protein.
Use gluten-free pasta to make the salad gluten-free.

Directions:

Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to package instructions until al dente (usually 9–11 minutes); taste-test for slight firmness. Drain and rinse under cold water to stop cooking and cool the pasta quickly.
In a large serving bowl, combine the cooled pasta, cherry tomatoes, cucumber, bell pepper, black olives, chickpeas, red onion, feta, and basil. Toss gently to mix.
In a small bowl or jar, whisk together the olive oil, red wine vinegar, Italian seasoning, salt, and pepper until emulsified.
Pour the dressing over the pasta salad and toss until everything is evenly coated. Taste and adjust seasoning.
Refrigerate for at least 30 minutes to allow flavors to meld. Serve chilled or at cool room temperature.

Practical tips:

Avoid overmixing once the feta is added — gently fold to preserve texture.
Rinse pasta under cold water to stop cooking and to prevent it from absorbing too much dressing and becoming mushy.
If you prefer a more intense flavor, let the salad sit overnight (it often tastes better the next day).
Want to boost protein quickly? Use a cup of high-protein pasta (e.g., chickpea or lentil pasta) instead of whole-wheat.

If you’re exploring other bold salad flavors, this method of bright vinaigrette and hearty mix-ins pairs nicely with creative chicken salads like this dill-pickle riff: Flavored Dill Pickle Chicken Salad.

Best Pairings

Serve alongside grilled lemon chicken or a simple herbed salmon for a complete meal.
Offer with warm, crusty bread or garlic focaccia for bread lovers.
For a lighter pairing, enjoy with iced tea, sparkling water, or a chilled white wine (Pinot Grigio or Vermentino).
As part of a buffet: pair with roasted vegetables, antipasto platters, or fresh fruit bowls.
For picnic-friendly service: pack dressing separately and toss just before serving to keep veggies crisp.

Keeping it Fresh

Room temperature: Do not leave pasta salad at room temperature for more than 2 hours (1 hour if hot conditions above 90°F/32°C), per USDA food safety guidance.
Refrigeration: Store in an airtight container in the fridge for up to 3–4 days. Stir before serving; you may want to add a splash more olive oil or vinegar if it looks dry.
Freezer: Freezing is not recommended for this salad — the texture of fresh vegetables, feta, and olives changes after freezing. If you must freeze, separate components (cooked pasta and chickpeas freeze better than the combined salad) and store for up to 1 month; thaw and reassemble, but expect a softer texture.

Chef’s Advice

Choose the right pasta shape: spirals, shells, or penne hold dressing and mix-ins well.
Flavor layering: salt the pasta water — it seasons pasta from the inside out. Add a little extra vinegar to the dressing if you prefer a brighter profile.
Texture balance: keep some ingredients larger (halved cherry tomatoes, substantial chickpeas) and some finely chopped (onion, basil) for contrast.
Feta tip: crumble feta by hand for more rustic texture; if it’s very salty, rinse lightly in cold water and pat dry.
Make it ahead: assemble a day early for deeper flavor, but add delicate herbs right before serving for fresh aroma.

Recipe Variations

Vegan High-Protein: Omit feta; use a high-protein lentil or chickpea pasta and add 1/2 cup shelled edamame for a protein boost. Dress with olive oil and a teaspoon of Dijon mustard for emulsification.
Gluten-Free / Legume-Based: Substitute 8 oz chickpea or lentil pasta for whole wheat to increase protein while keeping it gluten-free. Adjust cooking time per package.
Extra Protein Power: Add 1 cup diced grilled chicken breast or 1 can drained tuna; or fold in 1/2 cup cooked quinoa for more complete protein and texture.
Mediterranean Twist: Add roasted red peppers, artichoke hearts, and a sprinkle of oregano for a deeper Mediterranean profile.
Lighter-Fat Version: Reduce olive oil to 2–3 tbsp, supplement with 1 tbsp Dijon mustard for body, and skip feta or use a lower-fat cheese.

Frequently Asked Questions

Q: Can I make this salad vegan?
A: Yes — omit the feta, use a vegan cheese or extra chickpeas/edamame, and use a mustard-enhanced vinaigrette for creaminess.

Q: Will this salad get soggy overnight?
A: If pasta is slightly overcooked or the dressing is heavy, it can soften. Cook pasta al dente, rinse with cold water, and consider dressing lightly until just before serving if you want maximum crunch.

Q: How can I increase the protein content?
A: Use legume-based pasta (chickpea or lentil), add grilled chicken or tuna, or fold in edamame — each adds a substantial protein boost.

Q: Is this safe to pack for lunch?
A: Yes — keep refrigerated until ready to eat and consume within 3–4 days. Use an insulated lunch bag with an ice pack if needed.

Q: Any tips for lowering sodium?
A: Choose low-sodium canned chickpeas, rinse them thoroughly, and use low-sodium olives or rinse olives before adding. Reduce or omit feta or opt for a lower-sodium cheese.

Conclusion

I hope this High-Protein Italian Pasta Salad becomes one of your go-to recipes — easy to scale, flexible, and reliably delicious. If you’re looking for more inspiration or similar healthy pasta-salad ideas, check out this practical take on a hearty pantry-driven version: High Protein Italian Pasta Salad – My Protein Pantry. For a lighter but equally flavorful riff, you might like this refreshing alternative: Healthy Italian Pasta Salad – Lite Cravings.

If you make it, please share a photo or tip in the comments — I love seeing your twists and swaps!