Easy & Balanced Italian Meal Prep Pasta Salad

If you're looking for an easy, flavorful, and satisfying lunch idea, this Italian Meal Prep Pasta Salad is a must-make. Packed with fresh veggies, rotini pasta, savory salami, creamy havarti cheese, and a homemade Italian-style dressing, this cold pasta salad is perfect for meal prep, quick dinners, summer gatherings, or school lunches.

This meal prep pasta salad is loaded with bold flavor, healthy fats, protein, and crunchy vegetables, making it a balanced and delicious option you'll want on repeat all week long.

If you are looking for more meal prep lunch ideas check out my Crispy Caesar Pasta Salad Recipe With Chicken, Air-Fryer Salmon with Strawberry Salsa, or my Healthy Boursin and Pasta Bake

Ingredients

• Rotini pasta - Holds onto the dressing perfectly and gives the salad great texture.
• Havarti cheese - Adds creamy, rich flavor.
• Italian dry salami - Adds savory, salty flavor and protein.
• Banana peppers - Adds tangy flavor and crunch.
• Artichoke hearts - Adds Mediterranean-inspired flavor and texture.
• Black olives - Adds briny flavor.
• Persian cucumbers - Adds freshness and crunch.
• Sweet peppers - Adds sweetness and vibrant color.
• Sun-dried tomatoes - Adds concentrated bold flavor.
• Rotisserie chicken - Optional, but adds extra protein and makes the salad more filling.
• Fresh dill - Optional fresh herb for extra flavor.
• Olive oil - Forms the base of the dressing.
• Apple cider vinegar - Adds tangy brightness.
• Fresh lemon juice - Adds freshness and balances the dressing.
• Garlic - Adds savory depth.
• Parmesan cheese - Adds salty, nutty flavor to the dressing.
• Salt & black pepper - Enhances all the flavors.

See recipe card for quantities.

Instructions

1. Prepare the Ingredients- Cook rotini pasta according to package directions until al dente. Drain, rinse with cold water, and allow the pasta to cool. Cube the havarti cheese, dice the cucumbers and sweet peppers, finely chop the artichoke hearts, and prepare the remaining ingredients.

2. Assemble the Salad- In a large bowl, combine cooked pasta, havarti cheese, salami, banana peppers, artichoke hearts, black olives, cucumbers, sweet peppers, sun-dried tomatoes, and shredded rotisserie chicken if using.

3. Make the Dressing- In a small bowl, whisk together olive oil, apple cider vinegar, lemon juice, grated garlic, Parmesan cheese, salt, and black pepper until well combined.

4. Toss Everything Together- Pour the dressing over the pasta salad and toss until evenly coated.

5. Serve- Serve immediately or chill before serving for even better flavor.

Substitutions

• Rotini Pasta: Swap for bow tie pasta, penne, chickpea pasta, or red lentil pasta.
• Havarti Cheese: Use mozzarella pearls, provolone, feta, or dairy-free cheese.
• Italian Salami: Substitute turkey pepperoni, turkey salami, grilled chicken, or chickpeas.
• Banana Peppers: Use pepperoncini or roasted red peppers.
• Black Olives: Swap for kalamata olives or green olives.
• Persian Cucumbers: English cucumber works great too.
• Sun-Dried Tomatoes: Use cherry tomatoes or grape tomatoes.
• Rotisserie Chicken: Use grilled chicken breasts, canned tuna, or omit completely.
• Parmesan Cheese: Use Pecorino Romano or dairy-free Parmesan.
• Gluten-Free: Use certified gluten-free pasta.
• Dairy-Free: Use dairy-free cheese alternatives and omit Parmesan.
• Vegetarian: Omit salami and chicken and add chickpeas or white beans.

Variations

• Greek Pasta Salad - Add feta cheese, oregano, and kalamata olives or check out my greek pasta salad recipe.
• Pesto Pasta Salad - Toss with pesto for extra herb flavor.
• High Protein Pasta Salad - This recipe is already high protein as is, but you can add chickpeas to add even more protein.
• Spicy Italian Pasta Salad - Add crushed red pepper flakes or spicy salami.
• Veggie Loaded Pasta Salad - Add spinach, arugula, or broccoli.
• Tuna Pasta Salad - Replace chicken with canned tuna for a quick lunch option.

Equipment

• Large bowl
• Small bowl
• Large pot
• Colander
• Knife
• Cutting board
• Measuring cups and spoons
• Meal prep containers or airtight containers

Storage

• Store leftovers in airtight containers in the refrigerator for up to 4 days.
• For best flavor, toss the salad before serving again.
• If meal prepping, you can portion into individual meal prep containers for easy grab-and-go lunches.
• This pasta salad is best served cold.
• Do not freeze.

FAQ

Meal Prep

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Jump to: Recipe

Italian Meal Prep Pasta Salad

Italian meal prep pasta salad with fresh veggies, salami, cheese, and homemade dressing. Easy, flavorful, and perfect for lunch.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 20 minutes mins

Course Lunch, Meal Prep, Salad

Cuisine Italian

Servings 4 people

Calories 801 kcal

Equipment

• Large bowl
• Small Bowl
• Large Pot
• Colander
• Knife
• Cutting Board
• Measuring cups and spoons
• Meal prep containers or airtight containers

Ingredients

  

1x2x3x

• 5 oz havarti cheese cubed
• 4 oz Italian dry salami
• ½ cup banana peppers
• 1 can arthicoke hearts finely chopped
• ¼ cup black olives sliced
• 2 Persian cucumbers diced
• 6 sweet peppers diced
• ¼ cup sun dried tomatoes
• 8 oz rotini pasta cooked
• fresh dill optional

Dressing

• ¼ cup olive oil
• 2 tbs apple cider vinegar
• ½ lemon juiced
• Salt and pepper to taste
• 2 fresh garlic grated
• ¼ cup fresh Parmesan
• 12 oz rotisserie chicken shredded (optional)

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Instructions

 

• Prepare the Ingredients- Cook rotini pasta according to package directions until al dente. Drain, rinse with cold water, and allow the pasta to cool. Cube the havarti cheese, dice the cucumbers and sweet peppers, finely chop the artichoke hearts, and prepare the remaining ingredients.
• Assemble the Salad- In a large bowl, combine cooked pasta, havarti cheese, salami, banana peppers, artichoke hearts, black olives, cucumbers, sweet peppers, sun-dried tomatoes, and shredded rotisserie chicken if using.
• Make the Dressing- In a small bowl, whisk together olive oil, apple cider vinegar, lemon juice, grated garlic, Parmesan cheese, salt, and black pepper until well combined.
• Toss Everything Together- Pour the dressing over the pasta salad and toss until evenly coated.
• Serve- Serve immediately or chill before serving for even better flavor.

Notes

Scroll up to see substitutions, variations, storage tips and my dietitian tip!

 

 

if you love this recipe, please don't forget to leave a rating and review and make sure to tag me on socials @easyeatsdietitian

Nutrition

Serving: 1servingCalories: 801kcalCarbohydrates: 54gProtein: 60gFat: 43gSaturated Fat: 13gPolyunsaturated Fat: 4gMonounsaturated Fat: 20gTrans Fat: 0.4gCholesterol: 134mgSodium: 1729mgPotassium: 1116mgFiber: 15gSugar: 17gVitamin A: 6112IUVitamin C: 253mgCalcium: 382mgIron: 8mg

Keyword meal prep pasta salad

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Food Safety

• Don't leave food sitting out at room temperature for extended periods
• Never leave cooking food unattended
• Use oils with high smoking point to avoid harmful compounds
• Always have good ventilation when using a gas stove

See more guidelines at USDA.