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A colorful High-Protein Italian Pasta Salad with rotini, cherry tomatoes, and green peppers in soft natural light. (High-Protein Italian Pasta Salad)

High-Protein Italian Pasta Salad: The Ultimate Mediterranean Meal Prep

A vibrant, nutrient-dense High-Protein Italian Pasta Salad featuring rotini, cured salami, fresh vegetables, and tangy feta cheese, all tossed in a glistening light Italian vinaigrette for the perfect meal prep lunch.
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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 6 cups
Course: Dinner, Lunch, Side Dish
Cuisine: Italian, Mediterranean
Calories: 385
Ingredients Equipment Method Notes

Ingredients
  

Salad Ingredients
  • 1 lb (450g) Rotini Pasta Cooked al dente
  • 6 oz (170g) Cured Salami Sliced into thin rounds
  • 2 cups (300g) Cherry Tomatoes Halved
  • 1 can (3.8 oz/100g) Black Olives Sliced
  • 1 large (150g) Green Bell Pepper Finely diced
  • 4 oz (115g) Feta Cheese Crumbled
  • 1 cup (240ml) Light Italian Dressing Oil-based
  • 1 tsp (2g) Dried Oregano
  • 2 tbsp (8g) Fresh Parsley Finely chopped

Equipment

  • 1 Large pot For boiling pasta
  • 1 Colander For draining and rinsing pasta
  • 1 White Ceramic Serving Bowl For mixing and presentation
  • 1 Chef's Knife For precision vegetable chopping

Method
 

Cook the Pasta
  1. Bring a large pot of salted water to a boil. Add rotini and cook for 8-10 minutes until al dente.
  2. Drain pasta in a colander and rinse immediately with cold water to stop the cooking and remove excess starch.
Prepare the Mix-ins
  1. Halve the cherry tomatoes, dice the green pepper, and slice the salami into rounds.
Assemble the Salad
  1. In a large white ceramic bowl, combine the cooled pasta, salami, tomatoes, olives, and green pepper.
  2. Pour the light Italian dressing over the salad and toss gently to coat every spiral.
  3. Fold in the crumbled feta cheese and fresh parsley. Sprinkle with dried oregano before serving.

Notes

Use a legume-based rotini to boost the protein even further.
Allow the salad to sit for 30 minutes before serving to let the flavors meld.