High Protein Low Calorie Chicken Ranch Pasta Salad
High Protein Low Calorie Chicken Ranch Pasta Salad
When I’m looking for a meal that’s both satisfying and light, I turn to this high‑protein, low‑calorie chicken ranch pasta salad. It’s a colorful bowl of whole‑wheat rotini, tender chicken, fresh veggies, and a creamy ranch dressing that’s easy on the waistline but big on flavor. Whether you’re prepping a quick lunch for work or a side dish for a summer gathering, this salad delivers protein, crunch, and a burst of freshness in every bite.
Why You’ll Love This Recipe
- High protein from chicken and Greek yogurt keeps you full longer.
- Low calorie—just 280 kcal per serving—so you can indulge without guilt.
- Whole‑wheat pasta adds fiber for digestive health.
- Fresh veggies boost vitamins, minerals, and antioxidants.
- Quick prep: under 30 minutes from start to finish.
- Versatile—works as a main dish or a side.
Ingredients
- 8 oz whole‑wheat rotini pasta
- 2 cups cooked, shredded chicken breast (about 1 lb)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 cup red onion, finely chopped
- 1/4 cup black olives, sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup low‑fat Greek yogurt
- 2 Tbsp light mayonnaise
- 1 Tbsp ranch seasoning mix
- 1 tsp smoked paprika
- Salt and pepper, to taste
- Fresh parsley, chopped (for garnish)
How to Make High Protein Low Calorie Chicken Ranch Pasta Salad
- Cook the pasta. Bring a large pot of salted water to a boil. Add the whole‑wheat rotini and cook for 8–10 minutes, or until al dente. Drain and rinse under cold water to stop the cooking process. Set aside to cool.
- Prepare the dressing. In a small bowl, whisk together the Greek yogurt, light mayo, ranch seasoning, smoked paprika, a pinch of salt, and pepper until smooth. Taste and adjust seasoning if needed.
- Combine the base. In a large mixing bowl, toss the cooled pasta with the shredded chicken, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
- Dress the salad. Pour the yogurt‑based dressing over the pasta mixture. Gently fold until everything is evenly coated.
- Chill. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow flavors to meld.
- Serve. Before serving, give the salad a quick stir, sprinkle chopped parsley on top, and enjoy!
Tips for Best Results
- Use pre‑cooked chicken. Rotisserie chicken or leftover grilled chicken works great and saves time.
- Rinse pasta. Rinsing stops the pasta from continuing to cook and helps it stay firm.
- Adjust thickness. If you prefer a thinner dressing, add a splash of low‑fat milk or water.
- Keep it cold. Serve chilled for the freshest taste; keep the bowl covered in the fridge until ready to eat.
Variations
- Swap the pasta. Use penne, fusilli, or even quinoa for a different texture.
- Change the protein. Replace chicken with grilled shrimp, tofu, or chickpeas for a vegetarian option.
- Spice it up. Add a pinch of cayenne pepper or a splash of hot sauce to the dressing.
- Herb infusion. Mix in chopped basil or dill for a Mediterranean twist.
Storage
Store the salad in an airtight container in the refrigerator for up to 3 days. If you’re prepping ahead, keep the dressing separate and combine just before serving to prevent the pasta from becoming soggy.
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High Protein Low Calorie Chicken Ranch Pasta Salad
- Total Time: 15 mins
- Yield: 6 servings 1x
- Diet: Halal
Description
Satisfy cravings with a protein-packed, low‑calorie chicken ranch pasta salad that’s quick, tasty, and perfect for lunch or dinner.
Ingredients
Scale
- 8 oz whole‑wheat rotini pasta
- 2 cups cooked, shredded chicken breast (about 1 lb)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 cup red onion, finely chopped
- 1/4 cup black olives, sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup low‑fat Greek yogurt
- 2 Tbsp light mayonnaise
- 1 Tbsp ranch seasoning mix
- 1 tsp smoked paprika
- Salt and pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Cook the pasta. Bring a large pot of salted water to a boil. Add the whole‑wheat rotini and cook for 8–10 minutes, or until al dente. Drain and rinse under cold water to stop the cooking process. Set aside to cool.
- Prepare the dressing. In a small bowl, whisk together the Greek yogurt, light mayo, ranch seasoning, smoked paprika, a pinch of salt, and pepper until smooth. Taste and adjust seasoning if needed.
- Combine the base. In a large mixing bowl, toss the cooled pasta with the shredded chicken, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
- Dress the salad. Pour the yogurt‑based dressing over the pasta mixture. Gently fold until everything is evenly coated.
- Chill. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow flavors to meld.
- Serve. Before serving, give the salad a quick stir, sprinkle chopped parsley on top, and enjoy!
Notes
- Use pre‑cooked chicken. Rotisserie chicken or leftover grilled chicken works great and saves time.
- Rinse pasta. Rinsing stops the pasta from continuing to cook and helps it stay firm.
- Adjust thickness. If you prefer a thinner dressing, add a splash of low‑fat milk or water.
- Keep it cold. Serve chilled for the freshest taste; keep the bowl covered in the fridge until ready to eat.
- 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: high protein low calorie chicken smoked turkey ranch pasta salad
FAQs
- Can I make this salad without Greek yogurt? Yes—replace it with an equal amount of low‑fat sour cream or a dairy‑free yogurt alternative.
- Is this salad suitable for a keto diet? It’s lower in carbs than regular pasta salads, but the whole‑wheat pasta adds some carbs. For strict keto, use a low‑carb pasta or omit the pasta entirely.
- How many calories per serving? Approximately 280 kcal, depending on exact portion sizes.
- Can I freeze this salad? Freezing may alter the texture of the veggies. It’s best enjoyed fresh or refrigerated.
