Description
This High Protein Italian Pasta Salad is a vibrant and satisfying dish packed with protein-rich ingredients. Perfect for meal prep, BBQs, or a light dinner, it’s a delicious twist on a classic favorite.
Ingredients
- High Protein Pasta (chickpea or lentil-based, or whole wheat pasta)
- Cooked Chicken Breast (diced or shredded)
- Lean Ground Beef (cooked and crumbled)
- Canned Tuna or Salmon (flaked)
- Hard-Boiled Eggs (chopped)
- Small fresh mozzarella balls (bocconcini)
- Fresh vegetables (cherry tomatoes, cucumber, red bell pepper, red onion, Kalamata olives)
- Fresh basil (chopped)
- Fresh parsley (chopped)
- Dried oregano
- Extra virgin olive oil
- Red wine vinegar (or white wine vinegar or apple cider vinegar)
- Fresh lemon juice
- Minced garlic
- Salt
- Freshly ground black pepper
- Dijon mustard (optional)
Instructions
- Cook the Pasta: Bring a large pot of salted water to a rolling boil. Add your chosen high-protein pasta and cook according to package directions until it's perfectly al dente. Once cooked, drain the pasta thoroughly and rinse it immediately with cold water. Transfer the cooled pasta to a very large mixing bowl.
- Prepare Your Proteins: If using cooked chicken breast or lean ground beef, ensure they are already cooked, cooled, and ready to go. Dice the chicken into bite-sized pieces or crumble the beef finely. If using canned tuna or salmon, drain it well and flake it into the bowl. If adding hard-boiled eggs, peel and chop them into medium pieces. For mozzarella balls, drain them and add whole or halved, depending on their size. Add your selected protein (or combination of proteins!) directly to the bowl with the cooled pasta.
- Chop the Vegetables: While the pasta is cooking or cooling, get all your vegetables prepped. Halve the cherry tomatoes, dice the cucumber and red bell pepper, thinly slice the red onion, and halve the pitted Kalamata olives. Roughly chop your fresh basil and parsley. Add all the chopped vegetables and fresh herbs to the pasta and protein in the large mixing bowl.
- Whisk the Dressing: In a separate small bowl or a jar with a tight-fitting lid, combine all your dressing ingredients: the extra virgin olive oil, red wine vinegar (or alternative), fresh lemon juice, minced garlic, dried oregano, salt, and freshly ground black pepper. If using, add a teaspoon of Dijon mustard. Whisk vigorously (or shake the jar) until the dressing is well combined and slightly emulsified.
- Combine and Toss: Pour the freshly made dressing over the pasta, proteins, and vegetables in the large mixing bowl. Using a large spoon or salad tongs, gently but thoroughly toss all the ingredients together.
- Chill for Flavor Development: Cover the bowl tightly with plastic wrap or transfer the salad to an airtight container. Refrigerate for at least 2 hours, but ideally 4 hours or even overnight.
- Serve and Enjoy: Before serving, give the salad another good stir. If it seems a little dry after chilling, you can add another splash of olive oil or a tiny bit more vinegar to liven it up.
- Prep Time: 15 mins
- Cook Time: 10 mins
- Category: Salad
- Method: Mixing
- Cuisine: Italian
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 5 g
- Sodium: 400 mg
- Fat: 15 g
- Saturated Fat: 4 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 8 g
- Protein: 25 g
- Cholesterol: 70 mg
Keywords: For vegan options, omit meat and dairy, using plant-based proteins instead. Customize with your favorite vegetables and herbs. Ensure to chill the salad for optimal flavor development.