Quick & Fresh Healthy Chicken Pasta Salad Recipe for Summer

Tucking into a zesty healthy chicken pasta salad always makes lunch feel like a fresh adventure.

Crisp vegetables dance alongside tender protein, creating a vibrant Mediterranean-inspired masterpiece.

Lean protein meets colorful produce in this quick and nourishing meal that keeps you energized.

Nutritious ingredients blend seamlessly, promising a satisfying experience without heavy calories.

Packed with Mediterranean flavors, each forkful delivers a perfect balance of texture and taste.

Simple yet sophisticated, this dish proves healthy eating can be genuinely delicious.

You’ll want to make this recipe your new midday go-to meal.

Why Healthy Chicken Pasta Salad Is a Go-To

• This chicken pasta salad comes together in just 20 minutes, perfect for busy weeknights when you need a fast and delicious dinner solution.
• Packed with lean protein from chicken and complex carbohydrates from pasta, this recipe offers a balanced meal that fuels your body with essential nutrients.
• Kids and adults will love the versatile taste profile, making it an ideal dish for picky eaters and those who enjoy fresh, vibrant ingredients.
• Easy to prepare in advance and store in the refrigerator, this salad makes an excellent lunch option for work or school, staying fresh and tasty for several days.

Ingredients for Healthy Chicken Pasta Salad

• Rotini Pasta, Whole Wheat Pasta: Perfect for holding dressing and adding hearty texture, whole wheat offers extra nutrients.

• Chicken Breast: Lean protein source that adds substantial nutrition and satisfying flavor to the salad.

• Cherry Tomatoes, Red Bell Pepper: Bright, sweet vegetables that provide crunch and vibrant color.
• Cucumber: Adds refreshing crisp texture and light hydration to the pasta salad.
• Fresh Basil, Parsley: Aromatic herbs that bring fresh, bright flavor and beautiful green color.

• Olive Oil: Heart-healthy base for the salad dressing with smooth, rich flavor.
• Lemon Juice: Adds zesty brightness and helps balance the overall taste.
• Dijon Mustard: Provides tangy depth and helps emulsify the dressing.
• Salt, Black Pepper: Essential seasonings for enhancing and balancing the salad's overall flavor profile.
• Garlic: Introduces robust, aromatic undertone to the dressing.

• Feta Cheese: Creamy, tangy cheese that adds Mediterranean-style richness.

Instructions for Assembling Chicken Pasta Salad

Step 1: Boil Pasta Perfectly

Fill a large pot with water and add a generous pinch of salt. Bring the water to a rolling boil over high heat. Add pasta and cook according to the package instructions until it reaches al dente texture- tender but still slightly firm when bitten.

Step 2: Cool Down Pasta

Drain the pasta in a colander and immediately rinse with cold water. This stops the cooking process and helps prevent the pasta from becoming mushy. Shake the colander to remove excess water and let the pasta cool completely.

Step 3: Prepare Chicken

• Boneless chicken breasts
• Olive oil
• Salt
• Black pepper

Season chicken with salt and pepper. Heat olive oil in a skillet over medium-high heat. Cook chicken until it’s golden brown and fully cooked through, with no pink remaining in the center. Let it cool, then slice into bite-sized pieces.

Step 4: Chop Fresh Vegetables

• Cherry tomatoes
• Cucumber
• Red onion
• Fresh herbs (basil or parsley)

Wash and dice vegetables into uniform small pieces. Roughly chop the herbs for added freshness.

Step 5: Create Zesty Dressing

• Extra virgin olive oil
• Lemon juice
• Dijon mustard
• Honey
• Salt
• Black pepper

Whisk together all dressing ingredients in a bowl until well combined and slightly emulsified.

Step 6: Combine and Toss

In a large mixing bowl, combine cooled pasta, sliced chicken, chopped vegetables, and fresh herbs. Pour the dressing over the salad and gently toss until everything is evenly coated.

Step 7: Chill and Serve

Cover the salad and refrigerate for at least 30 minutes to allow flavors to meld together. Serve chilled as a refreshing and nutritious meal.

Chicken Pasta Salad Tips and Tricks

• Quick Pasta Cooking: Use whole wheat pasta for added fiber and nutrition, ensuring it's cooked just until al dente to maintain a perfect texture.
• Cooling Technique: Immediately rinse pasta with cold water to stop the cooking process and prevent clumping, helping the salad stay fresh and vibrant.
• Protein Boost: Choose grilled or rotisserie chicken for a lean protein option that adds flavor without extra calories.
• Customize with Vegetables: Incorporate seasonal vegetables like roasted bell peppers, cherry tomatoes, or steamed broccoli to increase nutritional value and add color.
• Dressing Hack: Prepare the dressing separately and add just before serving to keep the salad crisp and prevent soggy ingredients.

How to Save Leftovers of Chicken Pasta Salad

• Store leftover pasta salad in an airtight container in the refrigerator for up to 3-4 days. Keep chilled to maintain freshness and prevent bacterial growth.
• Gently stir the salad before serving as ingredients might settle. This helps redistribute dressing and ensures every bite has balanced flavors.
• Skip freezing this salad since fresh vegetables and mayonnaise-based dressing can separate and lose texture when thawed.
• If pasta seems dry after refrigeration, add a small splash of olive oil or extra dressing and toss lightly to revive the salad's moisture and taste.

What Pairs Well with Chicken Pasta Salad

• Pair a crisp Sauvignon Blanc or Pinot Grigio to complement the light, fresh flavors of the chicken pasta salad. The wine's acidity cuts through the dish's richness and enhances the overall dining experience.
• Create a zesty lemon-mint mocktail that mirrors the salad's bright, refreshing profile. Combine fresh lemon juice, mint leaves, sparkling water, and a touch of honey for a vibrant non-alcoholic option.
• Add a crusty sourdough or whole grain baguette on the side to provide a satisfying textural contrast. The bread's hearty crunch balances the tender pasta and chicken, making the meal more substantial.
• Prepare a simple arugula salad with light vinaigrette to echo the pasta salad's fresh ingredients. The peppery greens and tangy dressing will enhance the overall meal's balance and nutritional value.

Chicken Pasta Salad Variations to Try

• Gluten-Free Option: Swap traditional pasta with quinoa or brown rice pasta to create a celiac-friendly version without compromising taste or texture.
• Vegan Transformation: Replace chicken with grilled tofu or roasted chickpeas, and use a plant-based mayonnaise alternative for a protein-packed meat-free meal.
• Low-Carb Alternative: Substitute pasta with spiralized zucchini or cauliflower rice to reduce carbohydrate content while maintaining the salad's fresh and satisfying profile.
• Mediterranean Remix: Add crumbled feta cheese, kalamata olives, and fresh oregano to infuse Greek-inspired flavors and increase the dish's nutritional complexity.

Healthy Chicken Pasta Salad Questions

• What makes this chicken pasta salad healthy?

This recipe uses lean chicken breast, whole wheat pasta, and a light dressing made with Greek yogurt, which reduces calories and increases protein content while providing essential nutrients.

• Can I use a different type of pasta?

Yes, you can substitute whole wheat pasta with other whole grain options like quinoa pasta, brown rice pasta, or even regular pasta if you prefer. Just ensure it’s cooked al dente.

• How can I add more vegetables to increase nutrition?

Consider adding extra vegetables like diced bell peppers, cucumber, cherry tomatoes, or spinach to boost the salad’s nutritional value and create more flavor complexity.

• Is this recipe good for meal prep?

Absolutely! This chicken pasta salad can be prepared in advance and stored in the refrigerator for 3-4 days, making it an excellent option for quick lunches or dinners throughout the week.

Healthy Chicken Pasta Salad Recipe

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4.7 from 36 reviews

• Total Time: 20 minutes
• Yield: 4 1x

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Description

Mediterranean flavors dance through this Chicken Pasta Salad, blending zesty herbs with protein-packed lean ingredients. Cool, refreshing elements combine perfectly, inviting you to savor each crisp, delightful bite of Mediterranean-inspired cuisine.

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Ingredients

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Protein:

• 2 cups cooked chicken breast, shredded or diced
• ½ cup feta cheese, crumbled (or mozzarella pearls)

Vegetables and Pasta:

• 8 ounces (225 grams) whole wheat or chickpea pasta (penne, rotini, or bowtie)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• ½ cup red bell pepper, diced
• ½ cup red onion, thinly sliced
• ¼ cup black olives, sliced (optional)
• 2 tablespoons fresh parsley or basil, chopped

Dressing and Seasonings:

• 3 tablespoons olive oil
• 2 tablespoons lemon juice (or red wine vinegar)
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon dried oregano

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Instructions

1. Fill a generously sized pot with water, season with salt, and bring to a rolling boil over high heat.
2. Add pasta to the bubbling water and cook according to the recommended time, ensuring a tender yet firm texture.
3. Carefully drain the pasta in a colander, then immediately rinse under cold running water to halt the cooking process and cool the noodles.
4. Spread the pasta on a clean kitchen towel or large plate to air dry slightly while preparing the remaining ingredients.
5. Dice the cooked chicken into uniform, bite-sized cubes to ensure even distribution throughout the salad.
6. Chop fresh vegetables into crisp, colorful pieces, maintaining consistent sizes for an appealing presentation.
7. In a spacious mixing bowl, combine the cooled pasta, diced chicken, and chopped vegetables.
8. Whisk together the dressing ingredients until smooth and well-incorporated, creating a harmonious blend of flavors.
9. Gently fold the dressing into the pasta mixture, ensuring every ingredient is lightly coated and seasoned.
10. Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld and intensify.
11. Before serving, give the salad a gentle stir and adjust seasoning if needed, garnishing with fresh herbs for an extra burst of flavor.

Notes

• Opt for whole wheat or gluten-free pasta to boost nutritional value and accommodate different dietary needs.
• Quickly cooling pasta under cold water stops the cooking process, preventing mushy texture and maintaining perfect al dente consistency.
• Choose low-sodium chicken broth or homemade stock to control salt intake and enhance natural flavor profile.
• Prepare pasta slightly firmer than usual since it will continue absorbing dressing and become softer over time.

• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Category: Lunch, Snacks
• Method: Boiling
• Cuisine: Italian

Nutrition

• Serving Size: 4
• Calories: 480
• Sugar: 4 g
• Sodium: 450 mg
• Fat: 22 g
• Saturated Fat: 5 g
• Unsaturated Fat: 15 g
• Trans Fat: 0 g
• Carbohydrates: 47 g
• Fiber: 6 g
• Protein: 30 g
• Cholesterol: 75 mg