High-Protein Italian Pasta Salad

Introduction

A pantry-to-table main that balances energy and ease.
As a food writer I’m drawn to recipes that solve a weekday problem: how to eat well without spending hours. This salad feels like one of those tidy solutions — bright, sturdy, and built around layers of protein and fresh accents that keep every forkful interesting.
What I love most about this kind of bowl is the sense of practicality married to personality. It moves effortlessly from fridge to lunchbox to picnic basket, yet it never reads like a compromise. The combination of grains, legumes and cheese makes for satisfying bites that carry you through an afternoon, and the vinaigrette ties everything together with a simple acid-and-fat rhythm.
If you’re the kind of cook who appreciates texture contrast and finishes with a flourish — a scatter of herbs, a final grind of pepper — this salad becomes a weekly favorite. It’s also forgiving: small swaps follow the same template and deliver equally good results.
Here I’ll walk you through the thinking behind the recipe, practical prep strategies, and a clear set of steps so you can replicate it reliably. Read on for background, a careful ingredient list, and an illustrated assembly guide you can use for quick meal prep or a relaxed weekend lunch.

Why You’ll Love This Recipe

Built for busy days without sacrificing flavor.
This recipe earns a spot in your rotation because it answers three common needs: nutrition, convenience and enjoyment. The structure of the salad prioritizes sustaining ingredients so each serving feels substantial and keeps you satisfied longer than a greens-only option.
Beyond practicality, the eating experience is joyful: crisp bursts, creamy pockets and a bright dressing combine for variety in every bite. It’s the kind of dish that’s easy to personalize — swap a protein, add a crunchy topping, or slide in any seasonal vegetable without losing balance.
For meal-preppers, the salad performs well: it assembles quickly and holds up in the fridge when stored properly. For hosts, it scales up gracefully and can be plated as a family-style bowl or portioned into individual containers.
If you value recipes that encourage small rituals — a final herb garnish, a drizzle of oil just before serving, or a quick toss to revive textures — this one rewards those tiny gestures with a visibly fresher, more vibrant result. Keep reading for a clear ingredient list and step-by-step assembly so you can make it confidently, every time.

Flavor & Texture Profile

A balanced play of savory, bright, and creamy sensations.
When tasting this salad, expect the comforting chew of whole-grain pasta paired with tender protein notes and intermittent creamy bursts. The dressing brings a clean acidity that lifts the richer elements, while a hint of mustard gives the vinaigrette structure and mouthfeel so it clings to the pasta rather than sliding off.
Texture is where this recipe really sings: you have the pleasant bite of al dente pasta, the dense creaminess of small cheese balls, the soft pop of juicy tomato, and the slightly chewy bite of preserved vegetables. Legumes add a toothsome density that complements the shredded protein, and a final sprinkle of grated hard cheese introduces a savory umami thread that pulls everything together.
To maximize interest, think in contrasts: soft versus crisp, mild versus piquant, slippery versus crumbly. A well-tossed salad should feel cohesive yet lively, with dressing distributed evenly so every forkful offers a complete micro-experience.
If you prefer a sharper profile, add a little more acid at the end; if you like creamier textures, fold in the cheese later so it softens slightly from residual warmth. Little tweaks to balance will change the mood — bright and herb-forward for a fresh lunch, richer and nuttier when making it ahead for a hearty dinner accompaniment.

Gathering Ingredients

Shop smart: choose the freshest components for best results.
Below is the complete ingredient list presented clearly so you can gather everything before starting. I recommend assembling mise en place: have the pantry items measured and the fresh produce prepped to keep the assembly quick and clean.

• 300g whole-wheat penne
• 200g cooked chicken breast, shredded
• 1 can (400g) chickpeas, drained and rinsed
• 150g cherry tomatoes, halved
• 150g mini mozzarella (bocconcini), halved
• 100g roasted red peppers, sliced
• 80g black olives, pitted
• 50g baby arugula (rocket)
• 1 small red onion, thinly sliced
• 30g grated Parmesan cheese
• 2 tbsp extra-virgin olive oil
• 1 tbsp red wine vinegar
• 1 tsp Dijon mustard
• Salt to taste
• Freshly ground black pepper to taste
• Fresh basil leaves for garnish
• Optional: 2 tbsp toasted sunflower seeds or pine nuts

Selection tips: favor whole-grain pasta with a firm texture and a slightly nutty aroma; choose ripe tomatoes for sweet acidity and bocconcini that are tender and milky. For the protein, gently shred the cooked breast so it folds into the salad instead of creating large chunks. When picking olives and roasted peppers, look for glossy jars without excess briny sediment — those tend to be fresher.
Finally, set the dressing components nearby so you can emulsify them quickly and toss the warm pasta while it’s still slightly pliable; that helps the pasta absorb more flavor and keeps textures inviting.

Preparation Overview

Plan your steps to keep the assembly relaxed and efficient.
Approach this recipe with a short, purposeful sequence: cook the grain element to the right bite, make a bright emulsified dressing, and combine while components are still temperature-compatible to help flavors meld. The goal is cohesion — an evenly dressed bowl where the vinaigrette adheres to pasta and pockets of creaminess and acidity are distributed without clumping.
Prep strategies I use to save time: blanch or cook the pasta the day before and cool it quickly to stop carryover cooking; shred the protein finely so it integrates seamlessly; and halve or slice the fresh elements shortly before tossing to preserve texture. If you prefer crisper edges on your vegetables, keep them refrigerated and add them just before serving.
Another useful tactic is to assemble in stages: combine the starch and dressing first so the pasta soaks up flavor, then fold in proteins and delicate greens. For make-ahead meals, hold back fragile leaves and last-minute garnishes to keep the salad visually fresh.
Finally, taste as you go and adjust the acid or seasoning in small increments. Because every ingredient carries salt and moisture differently, this hands-on tasting is what transforms a competent bowl into an exceptional one.

Cooking / Assembly Process

Follow these step-by-step assembly instructions for consistent results.

1. Bring a large pot of salted water to a boil and cook the whole-wheat penne according to package instructions until al dente. Drain, rinse under cold water and let cool slightly.
2. In a large bowl whisk together the extra-virgin olive oil, red wine vinegar, Dijon mustard, a pinch of salt and a few turns of black pepper to make the dressing.
3. Add the warm (or cooled) pasta to the bowl with the dressing and toss to coat so the pasta absorbs flavor.
4. Fold in the shredded chicken, drained chickpeas, halved cherry tomatoes, bocconcini, roasted red peppers, black olives and sliced red onion. Mix gently to combine.
5. Toss in the baby arugula and grated Parmesan. Adjust seasoning with additional salt and pepper if needed.
6. Let the salad rest for 10 minutes at room temperature (or chill for 30 minutes) so flavors meld. Before serving, garnish with fresh basil leaves and optional toasted seeds or pine nuts for extra crunch.
7. Serve cold or at room temperature as a high-protein main or hearty side. Store leftovers in an airtight container in the fridge for up to 3 days.

Assembly tips while you work: keep a large bowl for tossing so ingredients move freely; use gentle folding motions rather than vigorous stirring to preserve the shape of soft components; and reserve a small sprinkle of cheese to finish the top — it gives a fresh sensory lift when sprinkled just before serving.

Serving Suggestions

Ways to present and pair the salad that elevate the experience.
This kind of robust salad is flexible at the table: it can star as a protein-forward main or act as a flavorful accompaniment to simply prepared proteins and grilled vegetables. For a relaxed weekend meal, serve it alongside warm, crusty bread and a crisp green to add an extra leafy contrast.
When entertaining, portion the salad into individual bowls and finish each with a tiny flourish — a scattering of fresh herbs or a few crunchy seeds — so guests get the sensory lift of a last-minute touch. If you’re bringing it to a picnic, pack the dressing separately and toss right before serving to maintain brightness.
For beverage pairings, think light and refreshing: a citrusy white wine, a sparkling water with lemon, or a lightly hopped beer that won’t overpower the salad’s subtler savory notes. Textural pairings such as a salty crostini or oven-roasted vegetables also complement the salad’s combination of tender and chewy elements.
Finally, this salad converts well into other formats: spoon into a pita for a portable lunch, fold into a grain bowl for added volume, or top with an extra protein for an elevated, dinner-ready plate.

Storage & Make-Ahead Tips

Smart storage keeps textures lively and flavors balanced.
If you plan to make the salad in advance, separate delicate components and finishings: keep tender greens and fragile garnishes apart until just before serving to preserve color and bite. Similarly, if you expect to store leftovers, consider holding the dressing slightly back or adding just enough so the salad remains moist without becoming soggy.
Use airtight containers with shallow profiles to cool portions quickly and avoid steam buildup, which can soften textures. When reheating or reviving, briefly let refrigerated portions sit at room temperature and give them a quick toss to redistribute any settled dressing. A gentle splash of fresh acid or oil added at the end will refresh the overall brightness.
For long-term planning, components can be prepped ahead: cook and cool the grain, roast or slice any preserved vegetables, and toast seeds separately. Assemble fully only when you’re ready to eat, or assemble most of it and add fragile items just before serving.
Label containers and use shallow portions for faster chilling. These small habits preserve texture and make it easier to enjoy the salad across multiple meals without losing the qualities that make it special.

Frequently Asked Questions

Answers to common questions and troubleshooting notes.

• Can I swap the protein? — Yes; choose a protein with a similar texture and moisture level so it integrates seamlessly. Consider pan-seared tofu for a vegetarian option or canned tuna for another quick swap.
• How do I keep the salad from getting soggy? — Keep fragile greens and delicate cheeses separate until serving and avoid overdressing; toss gently just before eating to preserve texture.
• What’s the best way to reheat a portion? — Bring it to room temperature and give it a quick toss; if you prefer warmth, gently reheat the grain component alone and then combine with the chilled elements to retain contrast.
• Can I make this nut-free? — Absolutely; omit optional seeds or nuts and use toasted seeds that meet your dietary needs for crunch instead.

If you have more questions — about ingredient swaps, scaling the recipe, or adapting it to special diets — I’m happy to help with tailored suggestions. The last paragraph here is to emphasize practicality: small adjustments won’t break the dish, and tasting as you go is the single best tool for refining final seasoning and balance.