Description
This light and refreshing pasta salad combines tender grilled chicken, crisp vegetables, and a tangy dressing for a nutritious and flavorful meal. Perfect for meal prep or a quick lunch on warm days.
Ingredients
For the Healthy Chicken Pasta Salad:
- 2 boneless, skinless chicken breasts
- 8 oz whole wheat pasta (penne, rotini, or fusilli work well)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper (red, yellow, or orange), diced
- ½ red onion, thinly sliced
- 1 cup sweet corn (fresh, frozen, or canned)
- ½ cup fresh parsley, chopped
- ¼ cup feta cheese, crumbled (optional)
- ¼ cup Kalamata olives, pitted and sliced (optional)
For the Dressing:
- ¼ cup olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon honey (or maple syrup for a vegan option)
- 1 teaspoon garlic powder
- Salt and pepper, to taste
Instructions
Start by boiling a large pot of salted water. Once the water comes to a rolling boil, add the whole wheat pasta and cook according to the package instructions until al dente. This usually takes about 8-10 minutes. Stir occasionally to prevent the pasta from sticking together.
Once the pasta is done, drain it in a colander and rinse under cold water to stop the cooking process. This will help keep the pasta from becoming too soft or mushy. Set the pasta aside to cool while you prepare the other ingredients.
While the pasta cooks, heat a grill or grill pan over medium-high heat. Season the chicken breasts with a little salt, pepper, and olive oil to ensure they don’t stick to the grill.
Grill the chicken for about 5-6 minutes per side, or until fully cooked and the internal temperature reaches 165°F (74°C). Once cooked, remove the chicken from the grill and let it rest for a few minutes before slicing it into thin strips or bite-sized pieces.
While the pasta and chicken are cooking, prepare the vegetables. Slice the cherry tomatoes in half, dice the cucumber, and chop the bell pepper and red onion into small, bite-sized pieces. If you’re using fresh corn, cut the kernels off the cob. If using frozen or canned corn, simply drain and rinse.
Chop the parsley and set it aside. If you’re using feta cheese and Kalamata olives, slice the olives and crumble the feta.
In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, honey (or maple syrup), garlic powder, and a pinch of salt and pepper. Whisk until all the ingredients are well combined and emulsified into a smooth dressing.
In a large mixing bowl, combine the cooled pasta, grilled chicken, cherry tomatoes, cucumber, bell pepper, red onion, corn, and parsley. Add the optional ingredients like feta cheese and olives for added flavor and texture.
Pour the dressing over the salad and toss everything together gently to coat the ingredients evenly. Taste the salad and adjust the seasoning with more salt, pepper, or a bit more vinegar if needed.
While the salad can be enjoyed immediately, you can also refrigerate it for an hour or two to allow the flavors to meld together. This step is optional but highly recommended if you have the time, as it enhances the overall taste of the salad.
Serve the Healthy Chicken Pasta Salad on its own or with a side of crusty bread for a more filling meal. Garnish with extra parsley or a sprinkle of feta if desired.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
Nutrition
- Calories: 350-400 kcal
- Fat: 15-18g
- Carbohydrates: 35-40g
- Protein: 25-30g