High-Protein Italian Grinder Pasta Salad

Name: High-Protein Italian Grinder Pasta Salad
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Ingredients: 12 oz high-protein pasta (chickpea, lentil, or whole wheat rotini or fusilli); 1 cup diced cooked turkey breast; 1 cup diced salami or cured sausage; 1 cup mozzarella pearls or diced provolone; 1 green bell pepper (diced); 1 cup cherry tomatoes (halved); ½ cup sliced pepperoncini; ½ small red onion (finely diced); ½ cup parsley or fresh basil (roughly chopped); ¼ cup grated parmesan (for finishing); ½ cup plain greek yogurt; 2 tbsp extra virgin olive oil; 2 tbsp red wine vinegar; 1 tbsp pepperoncini brine; 1 tbsp Dijon mustard; 2 cloves garlic (finely grated); 1 tsp dried oregano; ½ tsp red pepper flakes; salt (to taste)

When the Italian Grinder Bean Salad was trending a couple of years ago, I had to try it right away. It looked right up my alley, with tons of salty, briny, bright flavors, and I have to admit it became my hyperfixation meal for a little bit too long.

I know you guys loved it just as much, because it’s one of the most popular recipes on my site.

So now I’m back with a High-Protein Italian Grinder Pasta Salad that takes everything you loved about the first version and turns it into a pasta salad.

It’s packed with veggies and tons of delicious mix-ins, comes together quickly, and has plenty of protein and fiber, so it makes a great meal prep too.

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Close-up of creamy italian grinder pasta salad with penne, turkey, mozzarella pearls, and pepperoncini

Why I Love This Italian Grinder Pasta Salad

All the flavors you love, with more protein: Everything you love about an Italian grinder sub, turned into a high-protein pasta salad with 30 grams of protein per serving.
Simple to make: Boil some pasta, do a bit of chopping, whisk up your dressing, and toss. That’s it.
Great for meal prep: With protein and fiber to keep you full, it holds up well in the fridge for up to 4 days and tastes even better on day two and three.
Customizable: Swap your meats, cheese, or veggies for whatever you love or have on hand.

If you love pasta salad as much as I do, this Kale Chicken Caesar Pasta Salad is a must-try. It’s one of the most popular recipes on my site.

Angled bowl of italian grinder pasta salad with pepperoncini, mozzarella, and fresh herbs

Key Ingredients

Here’s what goes into this Italian grinder pasta salad. Check out the full details in the recipe card, but here are the non-negotiables.

High-protein pasta: You can use whole wheat, chickpea, or lentil pasta to add a bit of extra protein and fiber.
Turkey and salami: I like to dice up some deli turkey breast plus salami or cured sausage for that classic grinder combo.
Mozzarella pearls or diced provolone: A little cheese goes a long way here. I like halved mozzarella pearls, but diced provolone is also great.
Cherry tomatoes, green bell pepper, and red onion: The veggie essentials. They add a lot of crunch and freshness in every bite.
Pepperoncini: These briny, salty, slightly spicy little peppers are what make a grinder taste like a grinder. We even put a splash of the brine into the dressing.
Fresh herbs: I like fresh parsley, but fresh basil works too. Just a big handful, roughly chopped, adds tons of freshness.
The signature creamy dressing: A combo of greek yogurt, olive oil, red wine vinegar, pepperoncini brine, Dijon, garlic, oregano, and red pepper flakes. Whisk until you get something tangy, creamy, and just spicy enough.

Looking for more meal prep ideas? Check out 29 High-Protein Cold Lunches for Work, each with 30+ grams of protein per serving.

How to Make It

This Italian pasta salad is super simple to make. Just cook your pasta, whisk up the dressing, chop your ingredients, and combine.

Cooked penne pasta draining in a metal colander on a marble counter

Cook your pasta
Boil your high-protein pasta in salted water until al dente, then drain and rinse under cold water. This step is essential to keep it from overcooking and turning mushy.

Whisked creamy greek yogurt grinder dressing in a metal mixing bowl

Whisk up your dressing.
Add the greek yogurt, olive oil, red wine vinegar, pepperoncini brine, Dijon, grated garlic, oregano, and red pepper flakes to a big bowl and whisk until combined.

Unmixed italian grinder pasta salad ingredients with penne, mozzarella, turkey, tomatoes, peppers, and herbs

Chop and combine
Chop up all your ingredients and add them to the bowl with the dressing and pasta, then toss until everything is well coated.

Two blue-rimmed bowls of italian grinder pasta salad with a spoon and red pepper flakes

Chill and serve
If you have the patience, pop it in the fridge for 20 to 30 minutes to let the flavors meld. Then serve cold, topped with a bit of extra pepperoncini and grated parmesan.

Looking for more pasta salads? Check out 10 High-Protein Pasta Salad Recipes each with 30+ grams of protein per serving.

Victoria’s Tips

Here are a few small things that make this come out the very best, every single time.

Rinse your pasta under cold water: This keeps it from overcooking and going mushy, so the noodles hold up in the dressing.
Generously salt your pasta water: You’ve probably heard the saying to salt it like the sea. It’s so true, because it adds a ton of flavor to the pasta itself.
Dice everything a similar size: Small, even pieces mean you’ll get a little of everything in each and every bite.
Give it time to chill and rest: Just 30 minutes in the fridge lets the flavors meld into something that tastes so much better. It’s really best on day two or three.

Swaps & Variations

This recipe is super easy, and there are so many ways to customize it to your preferences.

Use any short pasta: Any short shape will grab the dressing nicely, so reach for rotini, fusilli, or cavatappi. High-protein whole wheat, chickpea, or lentil pasta all work.
Switch up the meats: Ham, turkey, pepperoni, or genoa salami all work. Use whatever deli meats you have on hand or like the most.
Try different cheeses: Fresh mozzarella pearls or diced provolone work great, but you can stick with just parmesan or try some cubed havarti, whatever you love.
Add extra veggies: Chopped romaine, banana peppers, olives, or roasted red peppers all fit the grinder vibe.
Make it dairy-free: Just swap the yogurt in the dressing for mayo, and leave out the cheese and parmesan.
Make it gluten-free: Use a gluten-free high-protein pasta. That’s all it takes, just double-check your other ingredients are gluten-free too.

Italian grinder pasta salad in a glass meal prep container with sliced cucumber

Storage & Meal Prep

This high-protein Italian penne pasta salad stores well in an airtight container in the fridge for up to 4 days.

It’s a great one to make ahead and eat throughout the week, and it actually tastes even better on day two and three.

If you’re prepping for several days, hold back about a third of the dressing and stir it in just before eating, since the pasta soaks up the dressing as it sits.

FAQ

Can I make this ahead of time?

Totally. This is a great make-ahead recipe. It keeps in the fridge for up to 4 days, and the flavors only get better on day two and three. If you’re making it days ahead, I’d hold back about a third of the dressing to refresh it just before serving.

How do I keep it from drying out?

As with all pasta salads, the pasta soaks up the dressing as it sits. If you’re eating it a couple days after it’s prepared, it can taste a little dry. That’s why I like to hold back about a third of the dressing and add a bit more just before serving.

Can I make this vegetarian?

Totally. Just leave out the turkey and salami and add chickpeas and marinated artichoke hearts. It won’t be quite as high in protein, but it’s definitely still delicious.