This bright, crunchy, high protein pasta salad recipe is a healthy and protein packed version of American style Italian side salads. It’s fresh, hearty and feels quite carb-y while still packing roughly 23g of protein per serving. The red lentil pasta, mozzarella and salami offer a balance of savoury, creamy, and plant-based protein. Perfect for a quick working lunch or healthy side dish, and super meal prep friendly!
Pasta salads are the perfect cold meal for when you want something quick without too much cooking. They’re also perfect for hot days when you just need a fuss free low-cook option. I personally enjoyed this salad on its own as a healthy lunch, but it would also be a perfect side dish paired with your dinner mains.
If you’re looking for more quick and protein-packed lunch recipes, try out my 10 minute huevos rancheros or these quick canned salmon sushi bites!
Ingredients and Substitutes
For the salad:
- Red lentil pasta. Red lentil pasta is already a great source of protein and fibre, but if you want an even higher protein option, you could use chickpea pasta. Quinoa pasta is another option if you prefer a gluten-free base.
- Salami. For a vegetarian pasta salad with protein, chickpeas or white beans (like cannellini or garbanzo beans) work well as substitutes. They add texture and protein. Alternatively, you could use grilled tofu or tempeh, both of which soak up the salad’s flavours well and provide an excellent protein boost.
- Mozzarella. Stick with fresh mozzarella for its creamy texture. Feta could bring a tangier bite and parmesan can work for a more intense cheese flavour.
- Black Olives. Black olives add a nice briny punch, but you can also swap them with green olives. Capers also make a great alternative with a tangy, salty flavour that pairs well with the other ingredients.
- Pepperoncini. Pepperoncini bring a tangy, mild heat, but if they’re hard to find, you could use banana peppers, which have a similar flavour profile but are milder. Alternatively, pickled jalapeños can give you a bit more heat and zing.
- Cherry tomatoes. Cherry tomatoes are sweet and juicy, but you can also use chopped Roma tomatoes . Grape tomatoes are also a good substitute if you prefer a slightly milder, less juicy option. You could also use diced red bell pepper.
- Red onion. Red onions provide sharpness and colour, but if you want something milder, you can use scallions or shallots. If you’re not a fan of raw onion, try soaking the red onion slices in cold water to mellow out the sharpness.
For the dressing:
- Olive oil. High quality extra virgin olive oil is a great base for the dressing, but if you’re looking for a more neutral option, you can substitute with avocado oil, which has a mild flavour and is rich in healthy fats. Grapeseed oil is another mild alternative if you prefer something lighter.
- Lemon juice + peperoncini brine. The combination of lemon juice and peperoncini brine gives the dressing a nice acidity. If you can’t find peperoncini brine, just use extra lemon juice for tang. Alternatively, apple cider vinegar can provide the acidity you need, with a slightly fruity twist to the dressing.
- Chili flakes. Optional.
- Oregano. Can be replaced with Italian seasoning or dried basil.
- Dijon mustard.
- Garlic.
- Salt.
- Pepper.
- Fresh basil.
How to make this high protein pasta salad
Cook the lentil pasta according to package instructions and then drain, rinse under cold water, and let cool completely.
Optionally prep the onions by soaking the slices in cold water for 10 minutes to mellow their sharpness before drain and pat dry.
Combine the olive oil, lemon juice, pepperoncini brine, garlic, Dijon mustard, oregano, chili flakes, salt, and pepper in a bowl or jar and mix/shake to combine. I like to use a jar so I can shake together the ingredients to combine well.
Assemble the salad: In a large salad bowl, combine the cooked pasta, salami, cherry tomatoes, mozzarella, olives, peperoncini, and red onion.
Pour the dressing over the salad and toss to coat. Add the fresh basil and toss gently once more.
Serve immediately or chill for 30 minutes to let the flavors meld.
Serving suggestions and variations for this high protein pasta salad
This protein packed pasta salad can be served as a light lunch or a side dish. It pairs well with crispy bread or garlic bread to soak up the extra dressing. For variations, you can add avocado for creaminess, or arugula for a peppery bite. If you want more crunch, consider tossing in toasted pine nuts or sunflower seeds. You can swap out the salami for chickpeas to make this vegetarian, and additionally get rid of the mozzarella to make this a vegan high protein pasta salad.
FAQs
What protein goes well with pasta salad?
Salami, mozzarella, and red lentil pasta make a great protein-packed combo for pasta salad, offering a balance of savoury, creamy, and plant-based protein.
How much protein is in pasta salad?
This pasta salad contains a total of approximately 91g of protein, or roughly 23g per serving!
How can I add even more protein to this pasta salad?
To boost the protein even more, add chickpeas or white beans (drained and rinsed, about 200g), or toss in grilled chicken breast or tuna for a meatier option. For a vegetarian boost, sprinkle in toasted sunflower seeds or hemp seeds without changing the salad’s flavour too much.
Can I make this a vegetarian high protein pasta salad?
You can definitely make this high protein pasta salad vegetarian! Simply leave out the salami and add chickpeas, white beans, or extra mozzarella for a hearty vegetarian version.
Is this high protein pasta salad meal prep friendly?
Yes you can definitely meal prep pasta salads like this one! Just store the salad and dressing separately, and combine them when you’re ready to eat to keep the pasta from absorbing too much dressing. It lasts up to 3 days in the fridge.
Is this a high protein pasta salad for weight loss?
Yes, high protein pasta salads can support weight loss, especially if portioned correctly. The lentil pasta, salami, and mozzarella in this recipe provide protein to keep you full, while the vegetables and healthy fats add balance. For a leaner version, swap salami for grilled chicken, tuna, or tofu, and reduce the olive oil slightly.
Is this a low calorie high protein pasta salad?
This pasta salad is high in protein but not necessarily low in calories, as it includes salami, mozzarella, and olive oil, which add healthy fats but also extra calories. To make it lower in calories while keeping it high in protein, you can use less olive oil in the dressing, swap salami for lean chicken, turkey, or tofu and reduce or use light mozzarella.
Storage and Leftovers
Store leftovers in an airtight container in the fridge for up to 3 days. Let the pasta salad come to room temperature for about 15 minutes before serving, and give it a quick toss to redistribute the dressing. If it feels a little dry, refresh it with a drizzle of olive oil and a squeeze of lemon juice.
High Protein Pasta Salad with Salami and Mozzarella
Ingredients
For the pasta salad
- 250 g (8.8 oz) red lentil pasta
- 80 g (2.8 oz) salami sliced into strips
- 1 small red onion thinly sliced
- 200 g (7 oz) cherry tomatoes halved
- 100 g (3.5 oz) mozzarella pearls
- 10-12 black olives torn into halves
- 6-8 pepperoncini sliced
- ¼ cup basil leaves roughly torn
For the dressing
- 3 tbsp lemon juice
- 1 tbsp pepperoncini brine optional
- 1 small clove garlic finely grated or minced
- 1 tsp Dijon mustard
- ½ tsp dried oregano
- ¼ tsp chili flakes optional
- 5 tbsp extra virgin olive oil
- ½ tsp Kosher salt
- ¼ tsp black pepper
Instructions
- Cook the lentil pasta according to the package instructions. Drain, rinse under cold water, and let it cool.
- If you find fresh red onion to punch, optionally prep the onions by soaking the slices in cold water for 10 minutes to reduce their sharp quality, then drain and pat dry.
- Combine the olive oil, lemon juice, pepperoncini brine, garlic, Dijon mustard, oregano, chili flakes, salt, and pepper in a bowl or jar and mix/shake to combine. I like to use a jar so I can shake together the ingredients to combine well.
- Assemble the salad. In a large bowl, combine the cooled pasta, salami, cherry tomatoes, mozzarella, olives, pepperoncini, and red onion.
- Pour the dressing over the salad and toss to coat. Add the fresh basil and toss gently once more. Serve immediately or chill for 30 minutes to let the flavours meld.
Nutrition
This delicious and healthy high protein pasta salad packs a protein punch at 23g of protein per serving, making it a high protein pasta salad perfect for weight loss. It’s satiating, delicious and not just another boring pasta salad. I love it as a hearty lunch salad but it would be a great side salad as part of a bigger spread. Swap out the usual Italian side salad for this more balanced and satiating option!
If you do try this recipe out, make sure to tell me what you think in the comments below 🙂
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