Healthy Chicken Pasta Salad

Short Description

Healthy chicken pasta salad is a fresh, protein-packed dish featuring juicy grilled chicken, whole wheat pasta, and crisp veggies tossed in a light, zesty dressing. This easy and nutritious meal is perfect for lunch, meal prep, or a light dinner.

Why You’ll Love This Recipe

• Light and nutritious – Made with wholesome ingredients and a healthy dressing.
• Packed with protein – Chicken and whole wheat pasta keep you full longer.
• Quick and easy – Ready in just 30 minutes.
• Customizable – Use different veggies, pasta, or protein options.
• Great for meal prep – Stores well for lunches throughout the week.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the Salad:

• Whole wheat pasta (penne, rotini, or bowtie)
• Boneless, skinless chicken breast (grilled or baked)
• Cherry tomatoes (halved)
• Cucumber (diced)
• Bell peppers (chopped)
• Red onion (thinly sliced)
• Spinach or arugula
• Feta cheese (crumbled, optional)

For the Dressing:

• Olive oil
• Lemon juice
• Dijon mustard
• Garlic (minced)
• Honey or maple syrup
• Italian seasoning
• Salt and pepper

Directions

this recipe

1. Cook the pasta – Boil pasta according to package instructions until al dente. Drain, rinse with cold water, and set aside.
2. Prepare the chicken – Season with salt, pepper, and Italian seasoning, then grill or bake until cooked through. Let cool, then slice.
3. Make the dressing – Whisk together olive oil, lemon juice, Dijon mustard, garlic, honey, Italian seasoning, salt, and pepper.
4. Assemble the salad – In a large bowl, combine pasta, chicken, cherry tomatoes, cucumber, bell peppers, red onion, and spinach.
5. Toss with dressing – Drizzle dressing over the salad and toss until evenly coated.
6. Garnish and serve – Top with feta cheese if using, and serve immediately or refrigerate for later.

Servings and Timing

• Servings: 4-6
• Prep time: 10 minutes
• Cook time: 20 minutes
• Total time: 30 minutes

Variations

• Greek-style – Add Kalamata olives and swap feta for goat cheese.
• Spicy kick – Add a dash of red pepper flakes or chopped jalapeños.
• Vegetarian option – Replace chicken with chickpeas or tofu.
• Pesto version – Toss with homemade or store-bought pesto instead of dressing.
• Gluten-free option – Use gluten-free pasta or quinoa.

Storage/Reheating

• Refrigeration: Store in an airtight container for up to 3 days.
• Freezing: Not recommended, as fresh veggies don’t freeze well.
• Serving: Best served cold or at room temperature. If stored, refresh with extra dressing before serving.

FAQs

Can I make this salad ahead of time?

Yes! It’s great for meal prep—just store the dressing separately and toss before serving.

What’s the best pasta for this salad?

Whole wheat, chickpea, or gluten-free pasta work well for a healthier option.

How do I keep the pasta from getting soggy?

Cook it al dente, rinse with cold water, and toss with a little olive oil.

Can I use rotisserie chicken?

Yes! It’s a great time-saving alternative.

What can I serve with this salad?

Pair it with fresh fruit, soup, or a side of crusty whole grain bread.

Is this salad good for weight loss?

Yes! It’s packed with protein, fiber, and healthy fats, making it a balanced meal.

Can I use a store-bought dressing?

Yes, but homemade dressing is healthier and more flavorful.

Can I add avocado?

Yes! Avocado adds creaminess and healthy fats.

How do I make the dressing creamier?

Blend in Greek yogurt or mashed avocado for a thicker dressing.

Can I use canned chicken?

Yes, but fresh grilled or baked chicken provides the best texture and flavor.

Conclusion

Healthy chicken pasta salad is a fresh, nutritious, and satisfying dish that’s perfect for any meal. Packed with lean protein, fiber-rich pasta, and crisp veggies, it’s a delicious and wholesome choice for lunch, dinner, or meal prep. Try it today for a light yet filling meal!

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