Protein-Packed Chicken Pasta Salad – A Satisfying, Make-Ahead Meal
This chicken pasta salad is the kind of recipe you’ll make once and keep in your weekly rotation. It’s hearty, bright, and full of texture—tender chicken, al dente pasta, crunchy veggies, and a creamy-tangy dressing. It works for meal prep, picnics, or a quick dinner that doesn’t feel boring.
You can serve it cold or at room temp, and it holds up well without getting soggy. Best of all, it’s super customizable based on what you have on hand.
Protein-Packed Chicken Pasta Salad - A Satisfying, Make-Ahead Meal
Ingredients
Method
- Cook the pasta: Bring a large pot of salted water to a boil. Cook pasta until just al dente, then drain and rinse briefly under cool water to stop cooking.Shake off excess water.
- Prep the chicken: Shred or dice cooked chicken. If using raw chicken, season with salt, pepper, and a pinch of smoked paprika, then sear or bake until cooked through. Let it cool before chopping.
- Mix the dressing: In a bowl, whisk Greek yogurt, olive oil, lemon juice, red wine vinegar, Dijon, honey, garlic, oregano, salt, and pepper.Taste and adjust acidity or salt as needed.
- Chop the veggies: Dice bell pepper and cucumber, halve tomatoes, and finely chop red onion. Slice olives and chop parsley. If using frozen peas, thaw by rinsing under cool water.
- Combine: In a large bowl, add pasta, chicken, vegetables, olives, peas, and parsley.Pour in most of the dressing and toss gently until everything is coated.
- Add cheese and finish: Fold in feta. Add remaining dressing if needed for creaminess. Season with extra salt, pepper, or lemon juice to brighten.
- Chill or serve: For best flavor, chill 20–30 minutes to let the flavors mingle.Garnish with extra herbs. Add avocado right before serving if using.
What Makes This Special
This isn’t a bland side dish—it’s a full meal with balanced protein, carbs, and healthy fats. The dressing is light but flavorful, with Greek yogurt for creaminess and olive oil for richness.
You get pops of freshness from herbs and lemon, plus briny bites from olives and feta. It’s simple to make on a weeknight, yet good enough to bring to a potluck.
- High in protein: Lean chicken and Greek yogurt boost the protein count.
- Great texture: Crunchy veggies, tender pasta, and creamy dressing keep every bite interesting.
- Meal-prep friendly: Makes a big batch and stores well for days.
- Flexible: Swap pasta shapes, veggies, or even the protein with ease.
Shopping List
- Chicken: 2 cooked chicken breasts (about 3 cups shredded or diced), or use rotisserie.
- Pasta: 12 ounces short pasta (rotini, penne, bowties, or whole-wheat for extra fiber).
- Vegetables: 1 red bell pepper (diced), 1 cup cherry tomatoes (halved), 1 small red onion (finely chopped), 1 cup cucumber (seeded and diced), 1 cup steamed or thawed peas.
- Herbs & extras: 1/2 cup pitted Kalamata olives (sliced), 1/3 cup crumbled feta, 1/4 cup fresh parsley (chopped), optional fresh dill or basil.
- Dressing base: 1/2 cup plain Greek yogurt, 3 tablespoons extra-virgin olive oil, 2 tablespoons lemon juice, 1 tablespoon red wine vinegar.
- Seasoning: 2 teaspoons Dijon mustard, 1 teaspoon honey (optional), 1 garlic clove (minced), 1/2 teaspoon dried oregano, salt, and black pepper.
- Optional add-ins: 1 avocado (diced), 1/4 cup toasted pine nuts or sliced almonds, 1/2 teaspoon smoked paprika for the chicken.
Instructions
- Cook the pasta: Bring a large pot of salted water to a boil. Cook pasta until just al dente, then drain and rinse briefly under cool water to stop cooking.Shake off excess water.
- Prep the chicken: Shred or dice cooked chicken. If using raw chicken, season with salt, pepper, and a pinch of smoked paprika, then sear or bake until cooked through. Let it cool before chopping.
- Mix the dressing: In a bowl, whisk Greek yogurt, olive oil, lemon juice, red wine vinegar, Dijon, honey, garlic, oregano, salt, and pepper.Taste and adjust acidity or salt as needed.
- Chop the veggies: Dice bell pepper and cucumber, halve tomatoes, and finely chop red onion. Slice olives and chop parsley. If using frozen peas, thaw by rinsing under cool water.
- Combine: In a large bowl, add pasta, chicken, vegetables, olives, peas, and parsley.Pour in most of the dressing and toss gently until everything is coated.
- Add cheese and finish: Fold in feta. Add remaining dressing if needed for creaminess. Season with extra salt, pepper, or lemon juice to brighten.
- Chill or serve: For best flavor, chill 20–30 minutes to let the flavors mingle.Garnish with extra herbs. Add avocado right before serving if using.
Keeping It Fresh
Store in an airtight container in the fridge for up to 4 days. If the salad tightens up, stir in a splash of lemon juice or a teaspoon of olive oil before serving.
Keep avocado and nuts separate and add them fresh so they don’t brown or soften the texture. If you’re packing lunches, portion into individual containers to keep things simple.
Why This is Good for You
- Protein for staying power: Chicken and Greek yogurt help keep you full and support muscle repair.
- Complex carbs: Pasta provides steady energy. Whole-wheat pasta adds more fiber.
- Healthy fats: Olive oil and olives deliver heart-friendly fats that also improve flavor and texture.
- Micronutrients: Bell peppers, tomatoes, peas, and herbs bring vitamins C, K, and antioxidants.
- Balanced plate: You get a smart mix of macronutrients in one bowl—no need for extra sides.
Common Mistakes to Avoid
- Overcooking the pasta: Mushy pasta won’t hold up.Aim for firm al dente and cool it quickly.
- Skipping seasoning: Salt the pasta water well and taste the dressing before mixing. Proper seasoning makes the salad pop.
- Adding watery veggies: If your cucumber is seedy, scoop out the seeds. Pat veggies dry to prevent a watered-down dressing.
- Using hot ingredients: Let chicken and pasta cool so the dressing doesn’t break or get absorbed too quickly.
- Overdressing early: Start with most of the dressing, then add more after chilling if needed.
Variations You Can Try
- Mediterranean twist: Add sun-dried tomatoes, artichoke hearts, and extra dill.Swap feta for ricotta salata.
- Tex-Mex style: Use black beans, corn, diced jalapeño, cilantro, and a lime-cumin yogurt dressing. Replace olives with avocado.
- Pesto version: Replace the dressing with basil pesto thinned with lemon juice and olive oil. Add cherry tomatoes and mozzarella pearls.
- High-fiber upgrade: Choose whole-wheat or chickpea pasta for extra fiber and protein.
- Veggie-forward: Swap half the pasta for roasted zucchini, broccoli, or asparagus.
- Different protein: Try canned tuna, grilled shrimp, or chickpeas for a quick change-up.
FAQ
Can I make this dairy-free?
Yes.
Use a dairy-free yogurt for the dressing and skip the feta or replace it with a dairy-free alternative. Taste and add a bit more lemon and olive oil to balance the flavor.
What pasta shape works best?
Short, textured shapes like rotini, penne, or farfalle hold dressing and mix-ins best. Avoid long noodles, which don’t toss as evenly in a salad.
Can I use canned chicken?
You can, though rotisserie or freshly cooked chicken has better texture.
If using canned, drain well and toss with a little olive oil, lemon, salt, and pepper before adding to the salad.
How do I keep red onion from overpowering the salad?
Soak chopped onion in cold water for 10 minutes, then drain. This softens the bite while keeping the crunch and color.
Is it okay to freeze pasta salad?
Not ideal. The texture of pasta and fresh vegetables suffers after freezing.
Make a fresh batch and store it in the fridge instead.
Can I make it ahead for a party?
Yes. Mix everything except delicate add-ins like avocado and nuts up to a day ahead. Toss with a little extra dressing and add the finishing touches right before serving.
How can I add more protein?
Use extra chicken, add a can of chickpeas, or choose a high-protein pasta like lentil or chickpea pasta.
You can also stir in more Greek yogurt to the dressing.
What if I don’t like olives?
Skip them and add capers for brininess, or use chopped pickled peppers for a mild tang.
Can I serve it warm?
Yes, just let the pasta and chicken cool slightly before adding the yogurt dressing so it doesn’t separate. Serve at room temperature for best flavor.
Final Thoughts
Protein-Packed Chicken Pasta Salad is the kind of recipe that makes eating well easy. It’s simple to throw together, satisfying, and endlessly adaptable.
Keep the basics—good seasoning, balanced dressing, and crisp veggies—and you can riff all you like. Make a bowl today and enjoy it for lunches or quick dinners all week.
