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Creamy High Protein Italian Pasta Salad

Creamy high protein Italian pasta salad with chicken and fresh vegetables.
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This is a satisfying and flavorful pasta salad designed to be a complete meal. The secret is tossing warm pasta with dressing first for deep flavor and perfect texture. It is packed with lean protein and fresh vegetables, making it ideal for meal prep or gatherings.

Ingredients

Scale
  • 1 pound short pasta (rotini, fusilli, or penne)
  • 1 pound cooked chicken breast, shredded or cubed
  • 1 (15 oz) can chickpeas, rinsed and drained
  • 1 pint cherry tomatoes, halved
  • 1 large bell pepper (any color), diced
  • 1/2 red onion, finely diced
  • 1 cup sliced black olives
  • 1 cup cubed mozzarella cheese
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup fresh parsley, chopped
  • 1 cup plain Greek yogurt
  • 1/2 cup mayonnaise
  • 1/3 cup red wine vinegar
  • 1/4 cup extra virgin olive oil
  • 2 cloves garlic, minced
  • 1 tablespoon Italian seasoning
  • 1 teaspoon dried oregano
  • 1/2 teaspoon red pepper flakes (optional)
  • Salt and freshly ground black pepper to taste

Instructions

  1. Bring a large pot of salted water to a boil. Cook pasta according to package directions until al dente. Drain.
  2. While pasta cooks, make the dressing. In a large bowl, whisk together Greek yogurt, mayonnaise, red wine vinegar, olive oil, minced garlic, Italian seasoning, dried oregano, red pepper flakes (if using), salt, and black pepper.
  3. Immediately add the hot, drained pasta back to the pot or into the large bowl with the dressing. Pour about one-third of the dressing over the warm pasta and toss vigorously to coat.
  4. To the bowl with the dressed pasta, add the shredded chicken, chickpeas, cherry tomatoes, bell pepper, red onion, black olives, mozzarella, and Parmesan cheese. Pour the remaining dressing over everything.
  5. Gently fold all ingredients together until evenly coated. Stir in the fresh parsley.
  6. For best results, cover and refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld.

Notes

For a gluten-free version, use gluten-free pasta. The chicken can be swapped for canned tuna, extra chickpeas, or diced salami. Tossing the warm pasta with some dressing first is the key step to prevent a soggy salad and ensure maximum flavor absorption. Store leftovers in an airtight container in the refrigerator for 3-4 days.

Nutrition

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