High Protein Pasta Salad is a great recipe that combines all of the flavors of classic pasta salad with high-protein, healthy, real-food ingredients. It's a delicious, satisfying, and simple recipe that works for a main meal, not just a side dish!
Featuring lupin pasta—a low-carb, high-fiber, and high-protein option—this salad is packed with Italian flavors that’ll make your taste buds do a happy dance.
With briny olives, tangy sun-dried tomatoes, and creamy mozzarella, this is a meal that's as satisfying as it is nutritious. Plus, it's a great way to hit your protein goal while keeping things fresh and vibrant.
why you’ll love it
I’m always on the lookout for delicious meals that are both satisfying and nutritious, and this high protein pasta salad hits the mark every time. The first time I made it, I couldn't believe how much flavor is packed into every bite.
The lupin pasta is a game changer—it's high in protein and fiber but still feels like the comforting pasta dishes I love. (I use Kaizen and you can get 15% off with the code StemandSpoon!).
And let’s talk about the combination of olives, pepperoncini, and salami—it’s like pizza night in pasta salad form!
It’s the perfect balance of fresh, savory, and tangy flavors, with just enough crunch from the fresh vegetables.
It doesn't matter whether I’m meal prepping a big batch for the week or serving it as a main course for lunch, I’m always impressed with how it holds up and stays fresh. Honestly, it’s an easy recipe I turn to when I want something quick, flavorful, and that actually fuels me throughout the day.
Here’s why you’ll love it too:
- This high-protein pasta salad recipe is packed with with 28 grams of protein and 15 g fiber per serving!
- Perfect for meal prep that lasts for up to 4 days, and a total win for weekly prep.
- From the salami to the mozzarella, it has all the pizza-like vibes people crave.
- Being able to mix it up with extra protein or swap ingredients makes it customizable for whatever you're in the mood for.
- The mix of fresh veggies and creamy dressing will make you feel satisfied but never sluggish.
the ingredients
The ingredients in this high protein pasta salad are simple yet packed with flavor. Here’s what you’ll need to make it:
- Kaizen lupin pasta: This gluten and grain-free pasta is made from lupini beans, a high-fiber, low-carb legume! It's the perfect alternative to traditional pasta.
- Fresh veggies: Bell peppers, cucumbers, cherry tomatoes, and red onion—great for adding crunch, flavor, and freshness.
- Olives & pepperoncini: These briny ingredients provide a savory, tangy flavor that makes this salad pop.
- Salami or pepperoni: Added protein and flavor. Choose a natural, uncured option whenever possible.
- Fresh mozzarella balls or shredded parmesan: Soft, creamy, and a must-have for that cheesy, comforting vibe, and the perfect touch to bring the whole salad together.
- Red wine vinegar: Adds a tangy, slightly acidic flavor that balances the richness of the olive oil.
- Italian seasoning: A blend of herbs that brings out that classic, savory Italian flavor.
- Avocado oil mayonnaise: A creamy avocado addition that gives the dressing a smooth texture without being too heavy.
- Liquid allulose (or honey): A touch of sweetness to balance the tangy and savory elements.
- Tamari: A gluten-free alternative to soy sauce that gives the dressing recipe a salty, umami punch.
- Dijon mustard and garlic: These two ingredients add a depth of flavor—garlic for its aromatic essence and Dijon mustard for a bit of tang and spice.
how to make high-protein pasta
Here's a look at the quick and easy process, but be sure to view the printable recipe card at the bottom of the page for all of the details.
Bring a large pot of water (salted) to a boil. Add the lupin pasta and cook for 5-6 minutes, then drain, run it under cold water, and set aside to cool.
In a large salad bowl, add the diced onion, sun-dried tomatoes, pepperoncinis, and olives. Mix, then add the cucumber, bell pepper, tomatoes, and salami or pepperoni. Add the cooled pasta, then gently toss to combine.
In a large mason jar or a small bowl, combine all of the dressing ingredients. Use a whisk or an immersion blender to blend until the dressing is creamy. Taste and add salt and pepper as needed.
Add ¼ cup of the dressing to the pasta salad, then add in the mini mozzarella or grated Parmesan. Toss to combine and add extra tablespoons of dressing as needed.
substitutions and variations
This high protein pasta salad is incredibly versatile! If you’re not into salami or pepperoni, try substituting it with grilled chicken, rotisserie chicken, pre-cooked shrimp, or even some plant-based protein.
To make it vegetarian, swap out the meat for feta cheese or cottage cheese. You can also experiment with other fresh veggies like arugula, spinach, or even a bit of crunchy coleslaw mix.
Lupini pasta is wonderfully low-carb and keto-friendly AND it offers 20 grams of protein per serving. However, feel free to substitute your own favorite high-protein pasta of choice. Just follow the package instructions for cooking.
That creamy pasta salad dressing can also be adjusted to your taste—use Greek yogurt for an extra creamy, tangy twist, or add a bit of maple syrup for sweetness. The options are endless!
storage tips
This high-protein pasta salad stores beautifully in an airtight container for up to 4 days in the refrigerator. Just keep the leftover dressing in a separate container and use as needed.
Lupin pasta does tend to soak up sauces over time, so feel free to add more dressing when you’re ready to serve.
This recipe is a great way to prep for the week ahead, and it’s sure to become a go-to for busy nights, meal prep, or even a fresh lunch on the go!
other high protein recipes
- Eat a high protein breakfast with these savory cottage cheese bowls.
- Bring this cottage cheese buffalo chicken dip to your next gathering.
- These blueberry muffins could be a meal or a snack.
High Protein Pasta Salad (Gluten Free, Low Carb)
This high-protein pasta salad combines pizza night flavors with nutrient-dense lupini pasta for a low-carb, high-protein, high-fiber meal. It's easy to make, easy to customize, and leftovers hold up beautifully!
Ingredients
for the pasta salad
- 8 ounces Kaizen lupin pasta, any shape
- ½ small red onion, finely diced
- ½ cup finely diced sun-dried tomatoes
- ½ cup chopped pepperoncini
- ½ cup sliced black, green, or Kalamata olives
- ½ cup diced cucumber
- ½ cup chopped red or orange bell pepper
- 1 cup cherry tomatoes, halved
- 3-4 ounces chopped salami or pepperoni (uncured)
- 3 ounces mini mozzarella balls, torn fresh mozzarella or grated Parmesan
for the Italian dressing
- ½ cup extra-virgin olive oil
- ¼ cup red wine vinegar
- 1 tablespoon Italian seasoning
- 2 tablespoons avocado oil mayonnaise (like Chosen Foods)
- 1 tablespoon liquid allulose (or sub honey)
- 1 teaspoon tamari
- 1 tablespoon pepperoncini brine
- ½ teaspoon Dijon mustard
- 1 garlic clove, minced (about ½ teaspoon)
- Salt and pepper, to taste
Instructions
- Bring a large saucepan of salted water to a boil. Add the lupin pasta and cook for 5-6 minutes, then drain and run the cooked pasta under cold water for a few minutes to help it cool. Set aside to cool completely.
- In a large salad bowl, add the diced onion, sun-dried tomatoes, pepperoncinis, and olives. Mix well.
- Add in the cucumber, bell pepper, tomatoes, and salami or pepperoni. Add the cooled pasta, then gently toss to combine.
- In a large mason jar, small bowl, or in a glass measuring cup, combine all of the dressing ingredients. Use an immersion blender to blend until the dressing is creamy (you can also whisk it, but an immersion blender or small bullet blender will make a creamier emulsion). Taste and add salt, pepper, or more sweetener if needed. For an extra tangy flavor, mix in more of the vinegar or brine.
- Add ¼ cup of the dressing to the pasta salad, then add in the mozzarella or Parmesan. Toss to combine and add extra tablespoons of dressing as needed.
Notes
- Add pre-cooked chicken, steak or shrimp for even more protein!
- Liquid allulose is a low-glycemic sweetener that's suitable for a low-carb, keto, or diabetic-friendly lifestyle. You can also substitute it with another low-carb liquid sweetener of choice or pure honey/maple syrup.
- The red wine vinegar can be substituted for apple cider vinegar or balsamic vinegar for a slightly different flavor.
- Lupin pasta is made from lupini beans, a low-carb, high-fiber and high-protein legume. I like Kaizen (use code StemandSpoon to get 15% off).
- Store in an airtight container for up to four days in the refrigerator. You will have leftover dressing, which should be stored separately (it’s a wonderful vinaigrette for nearly any type of salad!). Lupin pasta tends to soak up sauces and dressings as it sits, so use any extra dressing as needed for pasta salad leftovers.
Nutrition Information:
Yield: 5 Serving Size: 1Amount Per Serving: Calories: 284Total Fat: 15gTrans Fat: 0gCarbohydrates: 24gNet Carbohydrates: 9gFiber: 15gSugar: 4gProtein: 28g
This nutritional information is approximate and is provided for convenience as a courtesy.
Did you make this recipe? Let me know!