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High-Protein Italian Pasta Salad Recipe

High-Protein Italian Pasta Salad Recipe
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A vibrant and filling High-Protein Italian Pasta Salad that combines whole wheat pasta, lean grilled chicken, kidney beans, fresh vegetables, and zesty Italian seasonings. Perfect for a quick meal, meal prep, or a tasty side dish loaded with proteins, fiber, and fresh flavors.

Ingredients

Scale

Pasta and Protein

  • 2 cups whole wheat pasta
  • 1 grilled chicken breast, sliced
  • 1 cup kidney beans, drained and rinsed

Vegetables and Herbs

  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, sliced
  • 1/4 cup red onion, finely diced
  • 2 tbsp fresh basil, roughly chopped
  • 2 tbsp fresh parsley, roughly chopped

Dressing and Seasonings

  • 3 tbsp extra virgin olive oil
  • 2 tbsp red wine vinegar
  • 1 clove garlic, minced
  • Salt, to taste
  • Black pepper, to taste
  • 1/2 tsp garlic powder (for chicken seasoning)

Finishing Touch

  • 1/4 cup Parmesan cheese, grated

Instructions

  1. Cook the Pasta: Bring a large pot of salted water to a boil and cook whole wheat pasta according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process and cool the pasta for the salad.
  2. Prepare the Protein: While the pasta cooks, season the chicken breast with salt, pepper, and garlic powder, then grill or pan-sear until fully cooked and juices run clear. Slice into bite-sized pieces for easy tossing.
  3. Chop the Vegetables and Herbs: Dice the red onion finely, halve the cherry tomatoes, slice the Kalamata olives, and roughly chop fresh basil and parsley to release their aromas and create a fresh flavor base.
  4. Mix the Dressing: In a small bowl, whisk together extra virgin olive oil, red wine vinegar, minced garlic, salt, and pepper until emulsified and well blended.
  5. Combine and Toss: In a large mixing bowl, combine the cooled pasta, grilled chicken, kidney beans, vegetables, and herbs. Pour the dressing over the top and toss well to coat everything evenly. Finish with a generous sprinkle of Parmesan cheese.

Notes

  • Cook Pasta Al Dente: Prevent mushy salad by stopping cooking once pasta is firm to the bite.
  • Chill for Best Flavor: Let the salad rest in the fridge for at least an hour to let flavors meld beautifully.
  • Use Fresh Herbs: Fresh basil and parsley elevate the salad’s brightness more than dried herbs ever could.
  • Balance Seasonings: Taste and adjust salt and acid levels after chilling, as flavors deepen.
  • Choose Quality Olive Oil: A good olive oil makes a noticeable difference in the dressing’s richness.

Nutrition

Keywords: Italian pasta salad, high protein pasta salad, grilled chicken pasta salad, healthy pasta salad, meal prep salad

Find it online: https://sophiespace.com/high-protein-italian-pasta-salad-recipe/