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High-Protein Italian Pasta Salad

High-protein Italian pasta salad with protein pasta, grilled chicken, mozzarella, chickpeas, and crisp vegetables. Tossed with Italian dressing, Parmesan, and Italian seasoning, then chilled for a meal-prep friendly bite.
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Prep Time 20 minutes
Cook Time 10 minutes
chilling 1 hour
Total Time 1 hour 30 minutes
Servings: 8 servings
Course: Main Dish
Cuisine: Italian-American
Calories: 620
Ingredients Equipment Method Notes

Ingredients
  

Protein pasta salad base
  • 1 lb protein pasta (chickpea or lentil pasta) Use your favorite protein pasta shape; cook exactly per package directions for the best texture.
  • 2 cup grilled chicken breast, diced Dice after grilling for even bites throughout the salad.
  • 8 oz mozzarella cheese, cubed Cube for quick melting-ready pockets (even cold, it stays creamy).
  • 1 can (15 oz) chickpeas, drained and rinsed Rinse well to reduce sodium and starchy residue.
  • 1 cup cherry tomatoes, halved Halve for juicy pops and easy mixing.
  • 1 cup cucumber, diced Dice small so it stays crisp after chilling.
  • 0.5 cup Italian dressing Start with 1/2 cup, then adjust after resting if needed.
  • 0.25 cup Parmesan cheese, grated Freshly grated melts into the dressing and boosts savory flavor.
  • 1 tsp Italian seasoning Adds classic herb aroma that stands up in cold pasta salad.
  • Salt and pepper to taste Season to your preference right before serving after chilling.

Equipment

  • 1 sheet pan

Method
 

Cook the pasta
  1. Cook the protein pasta according to package directions until tender but still firm to the bite, then drain and rinse with cold water to stop cooking (10 minutes total).
  2. Drain well so excess water doesn’t dilute the dressing.
Mix the salad
  1. In a large bowl, combine the cooked pasta, diced chicken, cubed mozzarella, chickpeas, halved cherry tomatoes, and diced cucumber until evenly distributed.
  2. Add Italian dressing, grated Parmesan, and Italian seasoning, then toss until everything is well coated.
  3. Season with salt and pepper to taste and toss again so seasoning is mixed throughout.
Chill and serve
  1. Refrigerate the salad for at least 1 hour before serving so the flavors meld and the pasta firms up (60 minutes chilling).
  2. After chilling, adjust the dressing if needed, then serve chilled.

Notes

Pro tip: Rinse the cooked pasta with cold water and drain thoroughly—this keeps the salad from getting watery and helps the dressing cling. Refrigerate in a covered container for up to 4 days; it can be frozen for up to 1 month only if necessary, though tomatoes and cucumbers may soften. Dietary swap: for a dairy-light option, use part-skim mozzarella and reduce Parmesan to 2 tablespoons while keeping the Italian seasoning and dressing.