Description
This high-protein Italian pasta salad is packed with grilled chicken, chickpeas, crunchy veggies, and a zesty homemade Italian dressing. It’s a satisfying, healthy lunch or meal prep option that keeps you full and energized.
Ingredients
Scale
- 8 oz whole wheat rotini or penne pasta (regular or gluten-free)
- 2 cups cooked and diced chicken breast (about 8 oz; grilled, baked, or rotisserie)
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 medium red bell pepper, diced
- 1 small cucumber, diced
- 1/4 red onion, thinly sliced
- 1/3 cup Kalamata olives, pitted and sliced
- 1/4 cup sun-dried tomatoes, chopped (oil-packed preferred)
- 1/4 cup fresh basil, thinly sliced or torn (or parsley)
- 1/4 cup freshly grated parmesan cheese (or vegan parmesan)
- For the Dressing:
- 1/4 cup extra virgin olive oil
- 2 tbsp red wine vinegar (or white wine vinegar)
- 1 tbsp lemon juice
- 2 tsp Dijon mustard
- 1 tsp honey or maple syrup
- 2 cloves garlic, minced
- 1 tsp dried oregano (or Italian seasoning blend)
- 1/4 tsp crushed red pepper flakes (optional)
- Salt & black pepper to taste
Instructions
- Bring a large pot of salted water to a boil. Add pasta and cook according to package instructions (8–10 minutes) until al dente.
- Drain pasta in a colander and rinse under cold water to cool. Let it drain well.
- While pasta cooks, dice chicken breast, drain and rinse chickpeas, halve cherry tomatoes, dice bell pepper and cucumber, thinly slice red onion, slice olives, and chop sun-dried tomatoes.
- In a small bowl or jar, whisk together olive oil, red wine vinegar, lemon juice, Dijon mustard, honey, garlic, oregano, red pepper flakes, and salt & pepper until well combined.
- Add cooled pasta, chicken, chickpeas, tomatoes, bell pepper, cucumber, onion, olives, and sun-dried tomatoes to a large mixing bowl. Drizzle with dressing and toss gently until evenly coated.
- Sprinkle grated parmesan and fresh basil over the salad. Toss again lightly.
- Serve immediately or chill for 30–60 minutes to let flavors meld. Toss before serving if chilled.
- Adjust seasoning if needed. If salad seems dry after chilling, add a splash of olive oil or lemon juice and toss.
Notes
For vegetarian, skip chicken and add extra chickpeas or white beans. Use gluten-free pasta for gluten-free version. Add soft greens just before serving for crunch. Store cheese and herbs separately for meal prep. Adjust dressing to taste. Salad holds up for 3–4 days in the fridge.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Cuisine: Italian
Nutrition
- Serving Size: About 1 1/2 cups per serving
- Calories: 350
- Sugar: 4
- Sodium: 550
- Fat: 12
- Saturated Fat: 2
- Carbohydrates: 36
- Fiber: 7
- Protein: 24
Keywords: high protein, pasta salad, Italian, healthy lunch, meal prep, chicken, chickpeas, gluten-free, vegetarian, dairy-free, summer salad