Description
Delightful protein-packed chicken pasta salad offers a Mediterranean-inspired culinary journey with zesty herbs and crisp vegetables. Balanced flavors and nutrient-rich ingredients make you crave this refreshing meal that satisfies hunger and delights taste buds.
Ingredients
Scale
Protein
- 2 cups chicken breast, diced or shredded
- 1/2 cup feta cheese or shredded parmesan
- 1/2 cup plain greek yogurt
- 2 tablespoons hummus or light mayonnaise
Pasta and Vegetables
- 8 ounces (226 grams) high-protein pasta (chickpea, lentil, or whole wheat)
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/2 cup bell peppers, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup black olives, sliced (optional)
Dressing and Seasonings
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1 teaspoon dijon mustard
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- Salt and pepper, to taste
Instructions
- Boil pasta in salted water for 8-10 minutes until al dente, then drain and cool under cold running water to stop cooking process.
- Create a creamy dressing by vigorously whisking Greek yogurt, hummus, fresh lemon juice, extra virgin olive oil, Dijon mustard, garlic powder, dried oregano, kosher salt, and cracked black pepper until silky and well-integrated.
- Dice cooked chicken into uniform bite-sized pieces to ensure even distribution throughout the salad.
- Chop cherry tomatoes, cucumber, bell peppers, and red onion into consistent, small pieces for balanced flavor and texture.
- In a spacious mixing bowl, gently combine cooled pasta, diced chicken, prepared vegetables, and sliced olives.
- Drizzle the prepared dressing over the salad, using a folding technique to coat ingredients thoroughly without crushing delicate components.
- Sprinkle crumbled feta or grated Parmesan cheese on top for an additional layer of tangy flavor and protein.
- Refrigerate for 15-20 minutes before serving to allow flavors to meld and salad to reach optimal temperature.
Notes
- Swap pasta for zucchini noodles or quinoa to create a gluten-free or lower-carb version that still maintains protein richness.
- Customize protein sources by substituting chicken with tofu, canned tuna, or chickpeas for vegetarian and diverse dietary preferences.
- Enhance nutritional value by adding extra vegetables like spinach, kale, or roasted vegetables for increased fiber and micronutrient content.
- Store dressing separately to prevent salad from becoming soggy, keeping ingredients crisp and fresh for up to 3 days in the refrigerator.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Lunch, Dinner, Snacks
- Method: Boiling
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 350 kcal
- Sugar: 4 g
- Sodium: 420 mg
- Fat: 12 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 6 g
- Protein: 35 g
- Cholesterol: 55 mg