If you’re looking for a satisfying, high protein pasta salad that works just as well for a main as it does for a side dish, this High Protein Italian Pasta Salad checks all the boxes. It’s loaded with hearty ingredients, bold Italian flavors, and a pre-made, fan-favorite dressing that ties everything together beautifully. This hearty pasta salad is one of those recipes you’ll come back to again and again—easy, customizable, and packed with satisfying flavor.

WHAT’S NEW?

Between spring break travel–that somehow feels like a lifetime ago–and being mid-semester with nursing school, life is a bit of a blur. We’ve also entered travel soccer and travel volleyball seasons while the girls are also mid-season with Girls-on-the-Run (cross-country, of sorts). I was a little aprehensive to share that this semester of nursing school is known to be the most challenging, but with 3 weeks left and solid grades, I am feeling very optimistic in making it through. The semester kicked off for 7 weeks of psych and is wrapping up with 7 weeks of med-surg. While most people didn’t enjoy psych, I most certainly did! People are just…fascinating. Working with people in crisis and at their lowest points is also one way to instill daily gratitude and right-size the hardships and woes of one’s life.

You know, things like, “What’s for dinner?”. Last week, I let the girls decide dinner one night and they chose sirloin steak. This affinity was developed on our spring break cruise and as a crowd-pleaser (who doesn’t love steak), I made some solid sirloins last week! I also whipped up this high-protein pasta salad — my kind of dish! Simple ingredients, bold flavors, and of course, lots of leftovers for the week ahead. My friends on Instagram helped me brainstorm ideas for this pasta salad, so who can next help with weeknight dinner ideas? 😉

ROLL CALL FOR THIS RECIPE

Protein-packed and filling: Between the chicken, chickpeas, cheese, and protein pasta, this high-protein meal offers staying power and over 43 grams of protein!
Potlucks and Cookouts: While perfect as a main dish, this delicious pasta salad is a great way to ‘wow’ a crowd at your next BBQ!
Crowd-pleasing flavors: Classic Italian ingredients with a tangy flavors everyone recognizes and loves!

KEY INGREDIENTS AND SUBSTITUTIONS

Salad Dressing: I find a knockoff of Olive Garden’s signature dressing at Aldi, however another store-bought Italian dressing or a homemade vinaigrette with some grated Parmesan and Italian seasoning will work great – a combination of olive oil, red wine vinegar or white wine vinegar, grated Parmesan cheese, a bit of sugar, salt and pepper should do!
Chicken: I use thinly sliced chicken breasts to reduce cook time and ensure the chicken stays moist (also helped by the dressing marinade). Feel free to use tofu, tuna, or rotisserie chicken as a substitute!
Pasta: Barilla Protein+ pasta is easily located in most retailers and gains its protein from lentils, chickpeas, and peas. Plus, it tastes great! Feel free to use chickpea pasta, whole wheat pasta, traditional pasta, or another higher protein pasta of your choosing.
Spinach: Not only is spinach one of the more colorful veggies, but it also offers a note-worthy punch of protein!
Mozzarella: I used a combination of block and fresh mozzarella cheese for a variety of textures. Block mozzarella offers a bit of extra protein over fresh, but both are great sources of protein. Mozzarella pearls are a fun shape to consider, too.
Salami: Look for a lower sodium variety of hard salami. This indulgent, rich protein is an ingredient my kids love!
Artichoke: While not a good protein source, an Italian pasta salad needs that perfect balance or flavors that artichokes offer. Feel free to swap in green olives or omit entirely.
Parmesan: Offering texture, flavor, and protein, grated Parmesan is a nice little touch to this satisfying meal

NUTRITIONAL MERITS

Rich in protein– 43 grams per serving
High in fiber–6 grams per serving
Good source of iron, potassium, vitamins K, C, and A
Antioxidant-containing

FAQ

You don’t mention rinsing the pasta after cooking. Should I rinse it in cold water first?

No! The hot pasta helps wilt and tenderize the fresh spinach. The dressing will coat the pasta and prevent sticking and clumping in a later step.

Are there any other high-protein ingredients you would recommend adding?

Edamame and cannelini beans come to mind!

Can I make this vegetarian?
Absolutely—just skip the chicken and salami, and consider adding extra chickpeas or another bean for protein. You can also add red onion, bell peppers, and fresh basil for added flavor.

VARIATIONS, STORAGE, and TIPS

Use a LARGE bowl – the biggest you’ve got! This pasta salad makes a BIG BATCH!
Store in an airtight container in the refrigerator for 3-4 days
Bring to room temperature before serving
Add a splash of dressing or olive oil before serving to refresh the texture
If serving immediately (not as leftovers), adding crunchy veggies like cherry tomatoes and diced English cucumber is delicious
This is a great recipe to prep for busy days where a quick lunch is a must!

High Protein Italian Pasta Salad

Yield: 10 entree servings

Loaded with hearty ingredients, bold Italian flavors, and a pre-made, fan-favorite dressing that ties everything together beautifully, this hearty pasta salad is one of those recipes you’ll come back to again and again—easy, customizable, and packed with satisfying flavor.

Ingredients

2 cups Olive Garden salad dressing, divided
24 oz thinly sliced chicken breasts
14.5 oz Barilla protein pasta
9 oz fresh spinach
1 (15.5 oz) can chickpeas, drained and rinsed
8 oz mozzarella cheese, cubed
8 oz fresh mozzarella cheese, cubed
7 oz salami, thinly sliced
1 (14 oz) can quartered arichoke hearts, drained
1/2 cup grated Parmesan

Instructions

Several hours or the day before serving, place chicken in a bowl or ziplock bag with 1/2 cup salad dressing, tossing to coat. Refrigerate for 2-3 hours or overnight.
Preheat oven to 350 degrees F. Pour chicken and dressing into a baking dish and arrange in a single layer.
Bake chicken 20-30 minutes, depending on thickness. Allow to cool for at least 10 minutes before dicing into bite-sized pieces.
Bring a large pot of water to a rolling boil and cook pasta until al dente, according to package directions.
Meanwhile, place spinach at the bottom of a large bowl. When pasta is done cooking, drain and place hot pasta directly over the fresh spinach; cover tightly with plastic wrap or a tight-fitting lid and set aside.
Prepare remaining ingredients requiring preparation. After 10-15 minutes, remove plastic wrap from the pasta and pour remaining 1 1/2 cups salad dressing over the pasta and spinach; toss well to coat.
Add all remaining ingredients and toss well. Best when served immediately or within a few hours.

Nutrition Information:

Yield: 10 Serving Size: ~2 cups
Amount Per Serving: Calories: 596Total Fat: 30.5gCholesterol: 60mgSodium: 947mgCarbohydrates: 39.8gFiber: 6.0gSugar: 6.1gProtein: 43.2g

Looking for more swoon-worthy pastas? TA-DA!

Be well,