Key Ingredients for High-Protein Italian Pasta Salad
- 1 pound whole wheat rotini pasta (provides complex carbohydrates and fiber)
- 1 pound boneless, skinless chicken breast, cooked and diced (lean protein powerhouse)
- 1 cup chopped salami (adds a savory, salty Italian flair)
- 1 cup cherry tomatoes, halved (for a burst of freshness and acidity)
- 1 cup chopped cucumber (for a refreshing crunch)
- 1/2 cup Kalamata olives, pitted and halved (briny, Mediterranean goodness)
- 1/2 cup chopped red onion (adds a pungent bite)
- 1/2 cup chopped green bell pepper (for color and a mild sweetness)
- 1/4 cup grated Parmesan cheese (nutty, salty finish)
- 1/4 cup chopped fresh parsley (bright, herbaceous aroma)
- For the Dressing:
- 1/2 cup extra virgin olive oil (the base of our flavorful dressing)
- 1/4 cup red wine vinegar (adds a tangy zip)
- 2 tablespoons Dijon mustard (for emulsification and a subtle kick)
- 1 clove garlic, minced (aromatic depth)
- 1 teaspoon dried oregano (classic Italian herb)
- 1/2 teaspoon dried basil (another cornerstone of Italian flavor)
- Salt and freshly ground black pepper to taste (essential for balancing flavors)
How to Make High-Protein Italian Pasta Salad
This High-Protein Italian Pasta Salad is an absolute breeze to whip up, promising a delicious and incredibly satisfying meal that’s perfect for lunches, dinners, or potlucks. Its simplicity belies its rich flavor profile, featuring a delightful combination of textures and a creamy, herby dressing that ties everything together. With a preparation time of just 25 minutes, it’s ideal for busy weeknights or proactive meal prepping.
Step-by-Step Instructions
- Cook the Pasta: Bring a large pot of salted water to a rolling boil. Add the whole wheat rotini pasta and cook according to package directions until al dente. Drain the pasta thoroughly and rinse with cold water to stop the cooking process and prevent it from sticking. Set aside in a large mixing bowl.
- Prepare the Protein: Ensure your boneless, skinless chicken breast is cooked. You can boil, bake, or grill it. Once cooked, allow it to cool slightly and then dice it into bite-sized pieces. Add the diced chicken to the bowl with the cooked pasta.
- Chop and Combine Vegetables: Halve the cherry tomatoes and chop the cucumber, red onion, and green bell pepper into manageable pieces. Halve the pitted Kalamata olives. Add all these prepared vegetables to the mixing bowl with the pasta and chicken.
- Add the Savory Elements: Finely chop the salami into small pieces and add it to the bowl. Grate the Parmesan cheese and chop the fresh parsley, then add them to the mixture as well.
- Whisk Together the Dressing: In a small bowl or a jar with a lid, combine the extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, dried oregano, and dried basil. Whisk vigorously or shake the jar until the dressing is well emulsified and creamy. Season generously with salt and freshly ground black pepper. Taste and adjust seasonings as needed.
- Dress and Toss: Pour the prepared dressing over the pasta, chicken, and vegetables in the large mixing bowl. Gently toss everything together until all the ingredients are evenly coated with the dressing. Ensure every component gets a chance to absorb those delicious flavors.
- Chill Before Serving (Optional but Recommended): For the best flavor, cover the bowl and refrigerate the High-Protein Italian Pasta Salad for at least 30 minutes before serving. This allows the flavors to meld and deepen, creating an even more delightful taste experience.
Why You’ll Love This High-Protein Italian Pasta Salad
Get ready to fall in love with our High-Protein Italian Pasta Salad! This vibrant dish is a culinary masterpiece, boasting a hearty blend of lean protein from succulent chicken breast and savory salami, all tossed with perfectly cooked whole wheat pasta and an array of crisp, fresh vegetables. Unlike a plain pasta salad, this recipe is a nutritional powerhouse, keeping you feeling satisfied and energized for hours, making it an excellent choice for a light yet filling lunch or dinner. Plus, the homemade dressing, bursting with fresh herbs and zesty vinegar, elevates every bite to Italian perfection, making it far more flavorful and cost-effective than any store-bought alternative.
Imagine the convenience of having a delicious, protein-packed meal ready to grab from your fridge on a busy Tuesday. This salad is more than just a meal; it’s a time-saver and a money-saver, offering restaurant-quality taste without the hefty price tag. The satisfying texture, the brilliant colors, and the zesty, herbaceous notes will have you coming back for more, week after week. So go ahead, gather these simple ingredients and whip up this incredibly delicious and good-for-you High-Protein Italian Pasta Salad today – you won’t regret it!
Storing and Reheating Tips
This High-Protein Italian Pasta Salad is a meal prep dream and stores beautifully, ensuring you have delicious and healthy options throughout the week.
- Refrigeration: Store any leftover pasta salad in an airtight container in the refrigerator. Properly stored, it will stay fresh and delicious for up to 3-4 days. The flavors tend to meld even further with time, making it taste even better on the second or third day!
- Freezing: While this pasta salad is best enjoyed fresh or refrigerated, it can be frozen for longer-term storage. Pack it into freezer-safe containers or heavy-duty freezer bags, ensuring minimal air exposure. It can be kept frozen for up to 1-2 months.
- Thawing and Reheating: To thaw frozen pasta salad, transfer it to the refrigerator the night before. For optimal taste, it’s generally recommended to enjoy it cold after thawing. If you prefer it slightly warmer, you can gently reheat it in the microwave in short bursts (30-60 second intervals) until heated through, stirring in between. Be aware that reheating may slightly alter the texture of the vegetables.
Final Thoughts
This High-Protein Italian Pasta Salad is a truly exceptional dish that delivers on both flavor and nutrition. It’s simple to make, incredibly versatile, and a fantastic way to enjoy a satisfying meal. Give it a try this week – your taste buds (and your body) will thank you!
try also :
- Lentil and Sweet Potato Salad
- Cranberry Brie Bites
- Crispy Sweet Potato Bites
- Matcha Cake Recipe
- find more in Pinterest
High-Protein Italian Pasta Salad
Ingredients
Equipment
Method
- Bring a large pot of salted water to a rolling boil. Add the whole wheat rotini pasta and cook according to package directions until al dente. Drain the pasta thoroughly and rinse with cold water to stop the cooking process and prevent it from sticking. Set aside in a large mixing bowl.1 pound whole wheat rotini pasta
- Ensure your boneless, skinless chicken breast is cooked. You can boil, bake, or grill it. Once cooked, allow it to cool slightly and then dice it into bite-sized pieces. Add the diced chicken to the bowl with the cooked pasta.1 pound boneless, skinless chicken breast, cooked and diced
- Halve the cherry tomatoes and chop the cucumber, red onion, and green bell pepper into manageable pieces. Halve the pitted Kalamata olives. Add all these prepared vegetables to the mixing bowl with the pasta and chicken.1 cup cherry tomatoes, halved, 1 cup chopped cucumber, 1/2 cup chopped red onion, 1/2 cup chopped green bell pepper, 1/2 cup Kalamata olives, pitted and halved
- Finely chop the salami into small pieces and add it to the bowl. Grate the Parmesan cheese and chop the fresh parsley, then add them to the mixture as well.1 cup chopped salami, 1/4 cup grated Parmesan cheese, 1/4 cup chopped fresh parsley
- In a small bowl or a jar with a lid, combine the extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, dried oregano, and dried basil. Whisk vigorously or shake the jar until the dressing is well emulsified and creamy. Season generously with salt and freshly ground black pepper. Taste and adjust seasonings as needed.1/2 cup extra virgin olive oil, 1/4 cup red wine vinegar, 2 tablespoons Dijon mustard, 1 clove garlic, minced, 1 teaspoon dried oregano, 1/2 teaspoon dried basil, Salt and freshly ground black pepper
- Pour the prepared dressing over the pasta, chicken, and vegetables in the large mixing bowl. Gently toss everything together until all the ingredients are evenly coated with the dressing. Ensure every component gets a chance to absorb those delicious flavors.
- For the best flavor, cover the bowl and refrigerate the High-Protein Italian Pasta Salad for at least 30 minutes before serving. This allows the flavors to meld and deepen, creating an even more delightful taste experience.