Italian Protein Power Pasta Salad

$- 8 oz whole wheat pasta (or protein-infused pasta) - 1 cup cherry tomatoes, halved - 1 cup cooked chickpeas, rinsed and drained - 1/2 cup diced bell peppers (red, yellow, or green) - 1/2 cup mozzarella balls (bocconcini), halved - 1/4 cup black olives, sliced - 1/4 cup fresh basil, chopped - Optional: 1/2 cup grilled chicken, diced (for added protein) The main ingredients of this salad provide great nutrition. Whole wheat pasta or protein-infused pasta adds fiber and keeps you full. Fresh vegetables like cherry tomatoes and bell peppers add color and vitamins. Chickpeas boost protein, while mozzarella gives a creamy bite. Black olives add a salty touch, and fresh basil brightens the dish. If you want extra protein, include grilled chicken. - 3 tablespoons olive oil - 2 tablespoons balsamic vinegar - 1 teaspoon garlic powder - Salt and pepper to taste Pantry staples are key for flavor. Olive oil and balsamic vinegar create a tasty dressing. Garlic powder adds depth, while salt and pepper bring balance. These simple items enhance every bite of your salad. {{ingredient_image_1}} You can easily change the protein in this Italian protein pasta salad. Instead of chickpeas, try tuna. It adds a nice flavor and is high in protein. You can also use black beans or kidney beans. They work well and add fiber too. If you want more texture, diced grilled chicken is a great choice. Just remember to cook it first. Swap and mix until you find your favorite! A good dressing can really change this dish. If you want a tangy kick, try a lemon vinaigrette. Just mix lemon juice, olive oil, and a pinch of salt. For a creamier option, try using yogurt mixed with herbs. This gives the salad a rich taste. You can also try a spicy dressing with chili flakes. This will spice things up! Using seasonal vegetables makes this salad fresher and tastier. In summer, add zucchini or cucumbers for crunch. In the fall, try roasted pumpkin or butternut squash. These veggies bring different flavors and colors. You can also use spinach or arugula in place of basil. They add a nice peppery taste. Choose what is fresh at your market to make it special! This salad is packed with protein from several key ingredients. Whole wheat pasta offers about 7 grams of protein per serving. Adding cooked chickpeas boosts this by another 15 grams. If you include grilled chicken, that adds about 26 grams of protein. Here’s a quick breakdown: - Whole wheat pasta: 7 grams - Cooked chickpeas: 15 grams - Grilled chicken (optional): 26 grams With these ingredients, this salad can provide a great protein boost, making it perfect for active lifestyles. Each serving of this Italian protein pasta salad has around 350 to 400 calories. This count varies based on the inclusion of grilled chicken. Here’s how the calories stack up: - Whole wheat pasta: 180 calories - Chickpeas: 120 calories - Grilled chicken (optional): 120 calories The salad remains light while still being filling, so you can enjoy it without worry. This salad is not just tasty; it’s also nutritious. Whole wheat pasta gives you fiber, which helps digestion. Chickpeas are full of protein and iron, great for energy. Fresh veggies like bell peppers and tomatoes add vitamins A and C, which support your immune system. Olive oil provides healthy fats that are good for your heart. Using fresh basil not only adds flavor but also has anti-inflammatory properties. This salad is a perfect mix of health and flavor. Pro Tips Choose the Right Pasta: Opt for whole wheat or protein-infused pasta to boost the nutritional value and keep you full longer. Keep it Fresh: Add fresh herbs like basil at the end to retain their vibrant flavor and color in the salad. Customize Your Protein: Feel free to swap grilled chicken for other proteins like tofu or shrimp for a different flavor profile. Chill for Flavor: Allowing the salad to chill for at least 30 minutes helps the ingredients meld together, enhancing the overall taste. {{image_2}} To keep your Italian protein pasta salad fresh, use an airtight container. This helps reduce air exposure. Make sure to let the salad cool down to room temperature before sealing it. If you prefer, divide it into smaller portions. This can help keep the salad tasting fresh longer. In the refrigerator, this salad stays good for about three to five days. The flavors will blend and taste great even after a day. Check for any signs of spoilage, like an off smell or changes in texture. If it looks or smells strange, it’s best to toss it out. This pasta salad is best enjoyed cold or at room temperature. If you want to warm it slightly, do so gently in the microwave. Use a low setting and heat in short bursts, stirring in between. Avoid overheating, as it can change the texture of the pasta and fresh ingredients. If you added grilled chicken, ensure it reaches at least 165°F for safe eating. Enjoy your leftovers with confidence! Yes, you can use many types of pasta. Keep in mind that whole wheat pasta adds more fiber. You can also try protein-infused pasta for extra protein. Other options include gluten-free pasta, which works well for those with gluten issues. Each type of pasta will change the taste and texture. Choose the one that fits your needs best. To boost protein, add grilled chicken, diced turkey, or tofu. You can also mix in more chickpeas or beans for extra protein. Nuts and seeds, like walnuts or pumpkin seeds, add crunch and nutrition too. Finally, using more cheese like feta or cottage cheese can make it heartier. These changes can help you feel full longer. Yes, this salad is great for meal prep. You can make it ahead of time and store it in the fridge. Just cover it well to keep it fresh. The flavors blend better after a few hours, so it tastes even better the next day. It lasts about 3 to 4 days in the fridge. Just keep an eye on the veggies to ensure they stay crisp. This recipe brings together whole grains, fresh veggies, and protein for a tasty meal. You learned how to cook pasta and prepare a vibrant salad. I shared tips for meal prep and presentation, along with variations to keep things exciting. Plus, we explored the health benefits and best storage methods. With this knowledge, you can create delicious salads that suit your diet and lifestyle. Enjoy experimenting with flavors and making it your own!$

Italian Protein Power Pasta Salad

A nutritious and delicious pasta salad packed with protein and fresh vegetables.

Print Recipe Pin Recipe

Course Main Course

Cuisine Italian

Servings 4

Calories 350 kcal

Ingredients

8 oz whole wheat pasta
1 cup cherry tomatoes, halved
1 cup cooked chickpeas, rinsed and drained
0.5 cup diced bell peppers
0.5 cup mozzarella balls, halved
0.25 cup black olives, sliced
0.25 cup fresh basil, chopped
3 tablespoons olive oil
2 tablespoons balsamic vinegar
1 teaspoon garlic powder
to taste salt and pepper
0.5 cup grilled chicken, diced (optional)

Instructions

Cook the whole wheat pasta according to package instructions until al dente. Drain and rinse with cold water to stop the cooking process.
In a large mixing bowl, combine the halved cherry tomatoes, cooked chickpeas, diced bell peppers, mozzarella balls, black olives, and chopped basil.
Add the cooled pasta to the bowl with the vegetables and mix gently.
In a small bowl, whisk together the olive oil, balsamic vinegar, garlic powder, salt, and pepper until well combined.
Pour the dressing over the pasta mixture and toss until everything is evenly coated.
If using, fold in the diced grilled chicken for an extra protein boost.
Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld together. Serve chilled or at room temperature.

Notes

Serve the pasta salad in a large bowl, garnished with extra fresh basil leaves and a drizzle of olive oil on top for a vibrant finish.

Keyword healthy, pasta salad, protein