Savory High Protein Italian Pasta Salad
A quick, filling, and tasty Italian pasta salad packed with protein and fresh veggies, perfect for any occasion from potlucks to weekday lunches.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Cuisine: Italian
Ingredients
Scale
- 8 ounces (225 grams) rotini or penne pasta, cooked al dente
- 1 cup (150 grams) cooked chicken breast, diced (or chickpeas for vegetarian option)
- ½ cup (120 grams) small-curd cottage cheese
- 1 cup (150 grams) cherry tomatoes, halved
- 1 medium cucumber, diced
- ¼ cup finely chopped red onion
- ½ cup (75 grams) Kalamata olives, pitted and sliced
- ¼ cup fresh basil, chopped
- ⅓ cup Italian dressing (homemade or store-bought)
- ¼ cup grated Parmesan cheese (optional but recommended)
- Salt and pepper to taste
- Optional: 1 tablespoon capers or swap chicken with turkey breast
Instructions
- Bring a large pot of salted water to a boil. Add 8 ounces of rotini or penne pasta and cook according to package instructions until al dente (about 9-11 minutes). Drain and rinse under cold water to cool and stop cooking. Set aside to drain thoroughly.
- While pasta cooks, dice 1 cup cooked chicken breast into bite-sized pieces. If using canned chickpeas, drain and rinse thoroughly. Measure ½ cup cottage cheese and set aside.
- Halve 1 cup cherry tomatoes, dice 1 medium cucumber, finely chop ¼ cup red onion, slice ½ cup Kalamata olives, and chop ¼ cup fresh basil leaves.
- In a small bowl, whisk together ⅓ cup Italian dressing with a pinch of salt and pepper. For homemade dressing, blend 3 tablespoons olive oil, 1 tablespoon red wine vinegar, 1 teaspoon dried oregano, 1 minced garlic clove, salt, and pepper.
- In a large mixing bowl, combine cooled pasta, protein, vegetables, and cottage cheese. Pour dressing over and gently toss to combine evenly. Sprinkle ¼ cup grated Parmesan cheese and toss lightly again. Adjust seasoning with salt and pepper if needed.
- Cover and refrigerate for at least 30 minutes to let flavors meld, or serve immediately if pressed for time.
Notes
Rinse pasta under cold water to prevent mushiness and help dressing stick better. Use room temperature ingredients for better flavor blending. Toss gently to keep textures intact. Salad tastes better after chilling for at least 30 minutes. Store leftovers in airtight container for up to 3 days. For gluten-free, use gluten-free pasta. Variations include swapping proteins or dressings.
Nutrition
- Serving Size: About 1.5 cups per s
- Calories: 375
- Sugar: 4
- Sodium: 450
- Fat: 12
- Saturated Fat: 3
- Carbohydrates: 32
- Fiber: 5
- Protein: 28
Keywords: Italian pasta salad, high protein pasta salad, easy pasta salad, healthy pasta salad, chicken pasta salad, vegetarian pasta salad, quick meal, potluck recipe