If you’ve ever been obsessed with an Italian grinder sandwich but wished it had a little more staying power (and protein), this recipe is for you. I love a good pasta salad in the summer—something I can prep once and eat for lunch all week, but so many traditional versions are either lacking in protein or overloaded with heavy dressings that leave you feeling sluggish. That’s where this High-Protein Italian Grinder Pasta Salad comes in. It’s inspired by the bold, zesty flavors of a classic grinder but made macro-friendly with high-protein pasta, lean deli meats, and a creamy Greek yogurt-based dressing that brings everything together without weighing you down.
I threw this together one weekend when I was craving something satisfying, cold, and easy to grab between kid activities and it quickly became a staple in our meal prep rotation. It checks all the boxes: simple to make, balanced in macros, and a total crowd-pleaser whether you're feeding yourself or packing it up for a summer BBQ. It’s also endlessly customizable depending on what you have on hand. So if you're tired of boring lunches or want a fun new way to hit your protein goals, this one’s going to be a hit.
High Protein Italian Grinder Pasta Salad
Equipment
- 1 Pot
- 1 Cooking spoon
- 1 Cutting board and knife
- Measuring cups and spoons
Ingredients
- 8 oz. High protein pasta (Banza, Barilla Protein + , or similar)
- 6 oz. Deli turkey, chopped
- 6 oz. Deli ham, chopped
- 2 oz. Turkey pepperoni, chopped
- 1 cup Shredded lettuce
- 1/2 cup Cherry tomatoes, halved
- 1/4 cup Red onion, thinly sliced
- 1/4 cup Banana peppers, chopped
- 1/2 cup Reduced-fat mozzarella cheese, shredded
For the dressing:
- 1/3 cup Nonfat Greek yogurt
- 2 tbsp Light mayo
- 1 tbsp Red wine vinegar
- 1 tsp Dijon mustard
- 1 tsp Italian seasoning
- 1/2 tsp Garlic powder
- 1/2 tsp Onion powder
- 1/4 tsp Red pepper flakes (optional, for heat)
- Salt and pepper, to taste
Instructions
- Cook the pasta according to package instructions. Drain, rinse with cold water, and let cool.
- Prepare the dressing by whisking together Greek yogurt, light mayo, red wine vinegar, Dijon mustard, and seasonings in a bowl. Adjust salt and pepper to taste.
- Chop all ingredients (deli turkey, ham, turkey pepperoni, tomatoes, onion, banana peppers).
- Assemble the salad by combining cooled pasta, chopped meats, vegetables, and cheese in a large mixing bowl.
- Toss with dressing until well-coated.
- Chill for 20-30 minutes before serving for best flavor.
