Description
A light and nutritious Healthy Chicken Pasta Salad featuring tender chicken, whole-grain pasta, and vibrant fresh vegetables, all tossed in a simple olive oil and lemon dressing. Perfect for quick meals, meal prep, and customizable to suit various dietary preferences.
Ingredients
Scale
Protein
- Cooked chicken breast (about 2 cups, sliced or shredded)
Pasta
- Whole wheat or gluten-free pasta (8 ounces)
Vegetables
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, chopped
- 1 red bell pepper, diced
- 1/4 cup red onion, finely chopped
Herbs & Cheese
- 1/4 cup fresh parsley or basil, chopped
- Optional: 1/4 cup feta cheese, crumbled
Dressing
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- Salt, to taste
- Black pepper, to taste
Instructions
- Cook the Pasta: Boil your choice of whole wheat or gluten-free pasta according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process and cool the pasta for a fresh and light salad.
- Prepare the Chicken: While the pasta cooks, season chicken breasts lightly with salt and pepper and cook on a grill pan or skillet until golden and cooked through. Let rest, then slice or shred into bite-sized pieces.
- Chop the Vegetables: Wash and finely chop the cherry tomatoes, cucumber, red bell pepper, and red onion into uniform pieces to ensure balanced flavor and texture.
- Mix the Dressing: In a small bowl, whisk together extra virgin olive oil, fresh lemon juice, salt, and pepper, creating a zesty yet smooth dressing that complements the salad ingredients.
- Combine Everything: In a large bowl, toss the cooled pasta, chicken, and chopped vegetables with the dressing. Add chopped fresh parsley or basil and, if desired, crumble feta cheese on top. Adjust seasoning to taste.
Notes
- Cook pasta al dente to avoid mushiness.
- Refrigerate salad for at least 30 minutes before serving to let flavors meld.
- Use fresh herbs for the best flavor impact.
- Start with less dressing and add more to prevent sogginess.
- Chop ingredients uniformly for even flavor and easy eating.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: No cooking (except grilling chicken and boiling pasta)
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (about 1/4 recipe)
- Calories: 350
- Sugar: 4g
- Sodium: 300mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg
Keywords: chicken pasta salad, healthy pasta salad, gluten free pasta salad, easy chicken recipe, meal prep salad, nutritious pasta dish