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Healthy High-Protein Creamy Chicken Pasta Salad

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A quick and easy high-protein creamy chicken pasta salad perfect for meal prep, combining tender chicken, whole grain pasta, fresh veggies, and a tangy Greek yogurt-based dressing.

Ingredients

Scale
  • 8 ounces whole grain or chickpea pasta (about 225 grams)
  • 2 cups cooked chicken breast, shredded or diced (about 300 grams)
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • ½ cup red bell pepper, diced
  • ¼ cup red onion, finely chopped (optional)
  • ¼ cup chopped fresh parsley or basil
  • ½ cup plain Greek yogurt
  • 2 tablespoons light cream cheese, softened
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice, freshly squeezed
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, minced
  • Salt and freshly ground black pepper, to taste

Instructions

  1. Bring a large pot of salted water to a boil. Add 8 ounces (225 grams) of pasta and cook according to package instructions until al dente, usually 8-10 minutes. Drain and rinse under cold water to cool it down quickly and stop the cooking process. Set aside in a large mixing bowl.
  2. If not already cooked, poach or grill chicken breasts until fully cooked (internal temp 165°F / 74°C). Let cool, then shred or dice into bite-sized pieces. Add to the bowl with pasta.
  3. Dice 1 medium cucumber, halve 1 cup cherry tomatoes, dice ½ cup red bell pepper, finely chop ¼ cup red onion, and chop ¼ cup fresh parsley or basil. Toss all into the pasta and chicken mixture.
  4. In a medium bowl, whisk together ½ cup plain Greek yogurt, 2 tablespoons softened light cream cheese, 1 tablespoon olive oil, 1 tablespoon freshly squeezed lemon juice, 1 teaspoon Dijon mustard, and 1 minced garlic clove. Season with salt and freshly ground black pepper to taste. Whisk until smooth and creamy.
  5. Pour the creamy dressing over the pasta salad ingredients. Gently fold everything together using a spatula or large spoon until all components are evenly coated.
  6. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to let flavors marry. Before serving, give it a quick stir and adjust seasoning if needed.

Notes

Rinse pasta under cold water after cooking to prevent mushiness and help dressing cling better. Let chicken cool completely before mixing to avoid sogginess. If dressing is too thick after chilling, stir in a teaspoon or two of water or milk to loosen. Use fresh herbs for best flavor; dried Italian seasoning can substitute. Salad keeps well in fridge up to 4 days. Add fresh herbs just before serving to maintain brightness.

Nutrition

Keywords: high-protein, chicken pasta salad, creamy dressing, meal prep, healthy lunch, whole grain pasta, Greek yogurt dressing

Find it online: https://perkypan.com/healthy-high-protein-creamy-chicken-pasta-salad-recipe-easy-perfect-for-meal-prep/