healthy chicken pasta salad recipe

Prep Time: 20 minutes   |   Cook Time: 15 minutes   |   Total Time: 35 minutes   |   Servings: 6

Introduction

Mediterranean chicken pasta salad is a fresh, vibrant dish that combines smoky grilled chicken, tender pasta, and colorful vegetables tossed in a bright, herb-infused dressing. This recipe balances juicy slices of grilled chicken with cherry tomatoes, crisp cucumbers, briny olives, and creamy feta for a perfect harmony of flavors and textures. The light olive oil and lemon dressing ties everything together without overpowering the ingredients. Ideal for picnics, meal prep, or warm-weather dinners, this salad tastes even better after chilling briefly so the flavors can meld beautifully.

Ingredients

• 12 oz rotini or penne pasta (340 g)
• 2 boneless, skinless chicken breasts (about 1 lb / 450 g)
• 2 tablespoons olive oil (30 ml), divided
• 1 teaspoon salt (6 g), divided
• 1/2 teaspoon black pepper (2 g)
• 1 teaspoon dried oregano (2 g)
• 1 cup cherry tomatoes, halved (150 g)
• 1 cucumber, diced (200 g)
• 1/3 cup red onion, finely sliced (50 g)
• 1/2 cup Kalamata olives, sliced (75 g)
• 1/2 cup feta cheese, crumbled (75 g)
• 2 tablespoons fresh parsley, chopped
• 3 tablespoons extra virgin olive oil (45 ml, for dressing)
• 2 tablespoons fresh lemon juice (30 ml)

Step-by-Step Instructions

1. Cook the pasta: Bring a large pot of salted water to a boil. Cook pasta until al dente, about 8–10 minutes. Drain and rinse under cold water to cool completely.
2. Season the chicken: Rub chicken breasts with 1 tablespoon olive oil, half the salt, pepper, and oregano.
3. Grill the chicken: Preheat grill or grill pan to medium-high (about 400°F / 200°C). Cook chicken 5–6 minutes per side until grill marks form and internal temperature reaches 165°F (74°C). Let rest 5 minutes, then slice thinly.
4. Prepare the vegetables: In a large bowl, combine cherry tomatoes, cucumber, red onion, olives, feta, and parsley.
5. Make the dressing: Whisk together extra virgin olive oil, lemon juice, and remaining salt until well combined.
6. Combine everything: Add cooled pasta and sliced grilled chicken to the bowl. Pour dressing over and toss gently until evenly coated.
7. Chill and serve: Refrigerate for at least 20–30 minutes before serving. Toss again lightly and serve cold or at room temperature.

FAQs

Q1: Can I make this salad ahead of time?
Yes. It can be stored in the refrigerator for up to 3 days. The flavors deepen as it chills.

Q2: Can I use rotisserie chicken instead of grilling?
Absolutely. Shredded rotisserie chicken works well and saves time.

Q3: How do I keep the pasta from drying out?
If preparing in advance, reserve a little extra dressing and stir it in just before serving to refresh the texture.

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