Description
Discover a healthy chicken pasta salad packed with protein, veggies, and bright flavors – perfect for a quick lunch or dinner.
Ingredients
Scale
- 2 boneless, skinless chicken breasts (about 12 oz total)
- 8 oz whole‑wheat rotini pasta
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced (about 1 cup)
- ½ red bell pepper, diced
- ¼ cup red onion, finely chopped
- ¼ cup black olives, sliced
- ¼ cup feta cheese, crumbled
- 2 tbsp fresh basil, chopped
- 3 tbsp extra‑virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tsp Dijon mustard
- 1 tsp honey
- ½ tsp sea salt, plus more to taste
- ¼ tsp freshly ground black pepper
Instructions
- Cook the pasta. Bring a large pot of salted water to a boil. Add the rotini and cook according to package directions until al dente, usually 9–11 minutes. Drain, rinse under cold water to stop cooking, and set aside in a large mixing bowl.
- Season and grill the chicken. Pat the chicken breasts dry, then drizzle with 1 tablespoon olive oil, a pinch of salt, and a dash of pepper. Heat a grill pan over medium‑high heat and cook the breasts 5–6 minutes per side, or until internal temperature reaches 165 °F. Let rest 5 minutes, then dice into bite‑size cubes.
- Prepare the dressing. In a small bowl whisk together the remaining 2 tablespoons olive oil, lemon juice, Dijon mustard, honey, ½ teaspoon salt, and black pepper until emulsified. The dressing should look glossy and slightly thick.
- Combine the veggies. Add the cherry tomatoes, cucumber, red bell pepper, red onion, and black olives to the bowl with the cooked pasta. Toss gently to distribute.
- Mix everything together. Add the diced chicken, crumbled feta, and chopped basil to the pasta‑veggie mixture. Pour the lemon‑Dijon dressing over everything and toss until every bite is lightly coated. Taste and adjust seasoning with a pinch more salt or pepper if needed.
- Serve. Transfer the salad to a serving platter or individual bowls. It can be served immediately at room temperature or chilled for 20 minutes if you prefer a cooler salad.
Notes
- Don’t overcook the pasta. Al dente pasta holds its shape when mixed with dressing and won’t become mushy.
- Use a grill pan or outdoor grill. The charred edges add a subtle smoky flavor that elevates the salad.
- Let the dressing sit. After whisking, let the dressing rest 5 minutes; this allows the mustard and honey to meld, creating a smoother texture.
- Fresh herbs matter. Add basil at the end to keep its bright color and aroma.
- Adjust crunch. If you like extra crunch, toss in a handful of toasted pine nuts or sliced almonds (optional, not listed in ingredients).
- Prep Time: 15 mins
- Cook Time: 0 mins
- Category: Lunch
- 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: chicken pasta salad healthy