Pasta Salad with Turkey & Mozzarella
The only cooking in this recipe is boiling water. Everything else joins the penne cold and raw — diced cucumber, strips of bell pepper, halved cherry tomatoes, cubed mozzarella, and sliced turkey breast.
A handful of arugula goes in last. The dressing is olive oil, Italian seasoning, and vinegar whisked in a small bowl. Fifteen minutes, one person, 34 grams of protein from three different sources.
The only cooking in this recipe is boiling water. Everything else joins the penne cold and raw — diced cucumber, strips of bell pepper, halved cherry tomatoes, cubed mozzarella, and sliced turkey breast.
A handful of arugula goes in last. The dressing is olive oil, Italian seasoning, and vinegar whisked in a small bowl. Fifteen minutes, one person, 34 grams of protein from three different sources.
Ingredients
- penne, whole wheat 3 ounces
- cucumber 0.5
- bell pepper 1
- cherry tomatoes 6
- mozzarella, low-moisture part skim 1.5 ounces
- turkey breast 3 slices
- arugula 1 handful
- olive oil 1.5 tablespoons
- Italian seasoning 1 teaspoon
- vinegar 0.5 tablespoon
Method
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Cook the penne according to the instructions on the package. Rinse with cold water, let it drain in a colander and add to a large bowl.
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Dice the cucumber and bell pepper. Halve the tomatoes. Cut the mozzarella into pieces. Halve the slices of turkey breast. Add this together with the arugula to the bowl with the penne.
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Mix the oil, Italian seasoning and vinegar in a small bowl. Pour this over the pasta salad. Toss everything together and season with salt and pepper.
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Serve the pasta salad with turkey and mozzarella on a plate.
Rinse the penne under cold water until it feels cool to the touch, not just lukewarm. When cooked starch cools, the molecules rearrange into resistant starch — a form your digestive enzymes break down more slowly. A 2021 clinical trial found that cold pasta produced a significantly lower blood sugar spike than the same pasta served hot.
Behind this recipe
Is 34 grams of protein enough from one meal?
For most people, yes. A systematic review of 49 studies found that the body can use well beyond 20 to 30 grams of protein per meal for muscle building. The old ceiling was based on acute measurements that missed the bigger picture. Thirty-four grams from turkey, mozzarella, and whole wheat penne in one sitting is a solid dose.
Read the full evidence reviewCan I make this pasta salad ahead for meal prep?
Yes, and it actually gets better. Cold storage increases resistant starch formation in the penne, which means a pasta salad assembled the night before has a lower glycemic response than one made fresh. Keep it refrigerated and dressed. It holds well for two to three days.
Why whole wheat penne instead of regular?
Whole wheat penne keeps the bran and germ intact, where most of the fiber lives. This recipe delivers 10 grams — about two-thirds of what most people get in an entire day. The denser texture also holds up better in a cold salad than refined pasta, which tends to turn mushy overnight.
Read the full evidence review
