Description
Discover a fresh, protein‑packed chicken pasta salad recipe healthy and easy to make—perfect for quick lunches or picnics.
Ingredients
Scale
- 8 oz (225 g) whole‑wheat rotini pasta
- 2 boneless, skinless chicken breasts (about 12 oz total)
- 1 tablespoon olive oil
- Salt and freshly ground black pepper, to taste
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced (about ½ inch cubes)
- ½ cup red bell pepper, diced
- ¼ cup red onion, finely chopped
- ¼ cup Kalamata olives, sliced
- ¼ cup feta cheese, crumbled (optional for extra creaminess)
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh basil, torn
- For the dressing:
- 3 tablespoons extra‑virgin olive oil
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- ½ teaspoon dried oregano
- Pinch of red‑pepper flakes (optional)
- Salt and pepper, to taste
Instructions
- Cook the pasta. Bring a large pot of salted water to a boil. Add the whole‑wheat rotini and cook according to package directions until al dente, usually 9–11 minutes. Drain, rinse under cold water to stop cooking, and set aside in a large mixing bowl.
- Season and grill the chicken. Pat the chicken breasts dry, then rub with 1 tablespoon olive oil, salt, and pepper. Heat a grill pan or skillet over medium‑high heat. Cook the chicken 5–6 minutes per side, or until internal temperature reaches 165°F (74°C). Let rest 5 minutes, then dice into bite‑size cubes.
- Prepare the veggies. While the chicken rests, halve the cherry tomatoes, dice the cucumber and red bell pepper, chop the red onion, and slice the olives. Toss all the vegetables together in the bowl with the cooked pasta.
- Make the dressing. In a small jar or bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, oregano, red‑pepper flakes, salt, and pepper until emulsified.
- Combine everything. Add the diced chicken, chopped parsley, torn basil, and crumbled feta (if using) to the pasta‑veggie mixture. Pour the dressing over the top and gently toss until everything is evenly coated. Taste and adjust seasoning with extra salt, pepper, or lemon juice if needed.
- Serve or chill. The salad can be served immediately at room temperature, but it tastes even better after chilling for 20–30 minutes. This allows the flavors to meld and the pasta to absorb a little of the dressing.
Notes
- Don’t overcook the pasta. Al dente pasta holds its shape and texture when mixed with the dressing.
- Use a grill pan. A grill pan gives the chicken nice char lines and extra flavor without an outdoor grill.
- Cool the pasta quickly. Rinsing with cold water stops the cooking process and prevents the pasta from becoming gummy.
- Dress just before serving. If you’re prepping ahead, keep the dressing separate and toss right before you eat to avoid soggy pasta.
- Adjust the lemon. For a milder tang, start with 1 tablespoon lemon juice and add more to taste.
- Prep Time: 15 mins
- Cook Time: 0 mins
- Category: Chicken
- Method: No-Cook
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 8g
- Sodium: 420mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 3g
- Protein: 24g
- Cholesterol: 70mg
Keywords: chicken pasta salad recipe healthy