Mediterranean Chicken Pasta Salad

This vibrant Mediterranean Chicken Pasta Salad is my absolute go-to for healthy meal prep lunches! Bursting with fresh vegetables, tender chicken, and tossed in a zesty homemade vinaigrette, it’s a nutritional powerhouse that doesn’t sacrifice an ounce of flavor. Whether you’re looking for a make-ahead lunch option or a crowd-pleasing dish for your next gathering, this recipe has you covered!

Looking for more easy, healthy lunch ideas that actually keep you satisfied until dinner? This Mediterranean Chicken Pasta Salad has been my saving grace during busy workweeks! Not only is it refreshingly light, but it’s also gluten-free, dairy-optional, and packed with protein to fuel your day.

What I love most about this recipe is its versatility – it works beautifully in your meal prep routine since it can be stored in the fridge for quick grab-and-go lunches or even frozen for those weeks when cooking just isn’t happening. The flavors actually improve as they meld together, making this one of those rare dishes that tastes even better the next day!

Why You’ll Love This Mediterranean Chicken Pasta Salad

Nourishing and balanced: This isn’t just any pasta salad – it’s a complete meal in a bowl! The chickpea pasta provides protein and fiber, while the abundance of vegetables delivers essential nutrients and that satisfying crunch we all crave.

Perfect for meal prep: If you’re like me and prefer spending one afternoon cooking rather than scrambling every day, you’ll appreciate how well this salad keeps. Make a big batch on Sunday, and you’re set with lunches for days!

Customizable to your taste: Not a fan of olives? Skip them! Love artichokes? Add more! This recipe is incredibly forgiving and adaptable to whatever vegetables you have on hand or dietary preferences you’re working with.

Travels well: Whether you’re heading to work, school, or a potluck, this pasta salad holds up beautifully without wilting or getting soggy. It’s just as delicious at room temperature as it is cold from the fridge.

What Makes This Mediterranean Chicken Pasta Salad So Healthy?

The Protein-Packed Base

While traditional Mediterranean pasta salads typically don’t include chicken, I’ve added tender shredded chicken breast to transform this into a complete meal. Combined with the protein from chickpea pasta, you’re looking at a dish that will keep you satisfied for hours – no mid-afternoon snack attacks!

Nutrient-Dense Ingredients

Every fork-full delivers a rainbow of vegetables! Cherry tomatoes provide lycopene, cucumbers offer hydration, olives contribute heart-healthy fats, and artichokes add fiber and prebiotics. The arugula brings a peppery bite along with folate and vitamin K. It’s truly eating the rainbow in the most delicious way possible.

That Glorious Homemade Dressing

Instead of reaching for a bottled dressing loaded with preservatives and hidden sugars, this recipe features a simple vinaigrette made with extra virgin olive oil – rich in polyphenols and monounsaturated fats that support brain and heart health. Just a touch of honey balances the acidity without overwhelming sweetness.

Ingredients For Mediterranean Chicken Pasta Salad

The beauty of Mediterranean cuisine lies in its simplicity and reliance on fresh, quality ingredients. Here’s what brings this pasta salad to life:

For the Pasta Base:

• 8 oz chickpea rotini noodles (or any pasta of your choice)
• 12 oz boneless, skinless chicken breasts
• A handful of arugula or baby spinach

Fresh Vegetables:

• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• ¼ cup red onion, finely diced
• 1 cup artichoke hearts, drained and chopped

Mediterranean Flavors:

• ½ cup mixed olives (I love using a combination of kalamata and green)
• ½ cup feta cheese (goat cheese works wonderfully if you’re sensitive to cow’s milk)
• ¼ cup fresh parsley, finely chopped
• Fresh lemon juice (from ½-1 lemon, depending on taste)

For the Dressing:

• ¼ cup + 1 Tbsp extra virgin olive oil
• 3 Tbsp red wine vinegar
• 1 tsp Dijon mustard
• 1 tsp raw honey
• ½ tsp dried oregano
• ½ tsp dried basil
• ¼ tsp garlic powder
• Sea salt and black pepper to taste

How To Make Mediterranean Chicken Pasta Salad

This recipe comes together in about 30 minutes of active time, with an hour of marinating for maximum flavor. The process breaks down into simple steps that you can manage even on busy days:

1. Prepare the Chicken

I like to season my chicken breasts lightly with sea salt, black pepper, and a sprinkle of Italian herbs before cooking. You have options here:

• Pressure cooker method: Add 1 cup of water or chicken broth to the pot and cook on high pressure for 10-12 minutes for perfectly tender chicken.
• Oven method: Place the chicken in a baking dish with a splash of broth, cover with foil, and bake at 375°F for 20-30 minutes until the internal temperature reaches 165°F.

Once cooked, allow the chicken to cool slightly before shredding it with two forks. The chicken should pull apart easily into tender, juicy pieces.

2. Cook the Pasta

While the chicken is cooking, bring a large pot of generously salted water to a boil. Add your chickpea pasta (or pasta of choice) and cook according to package instructions. Be careful not to overcook – chickpea pasta can become mushy if left too long.

Drain the pasta and immediately rinse under cold water to stop the cooking process. This also helps prevent the noodles from sticking together. Allow the pasta to cool completely before assembling the salad.

3. Prepare the Dressing

In a small bowl, combine the olive oil, red wine vinegar, Dijon mustard, honey, dried herbs, garlic powder, salt, and pepper. Whisk vigorously until emulsified – you’ll know it’s ready when the mixture looks slightly thickened and well combined.

The dressing can be made ahead and stored in the refrigerator for up to a week – just give it a good shake before using!

4. Assemble the Salad

In a large mixing bowl, combine the cooled pasta and shredded chicken. Add all the prepared vegetables, olives, artichokes, and fresh herbs. Pour the dressing over everything and toss gently to coat all ingredients evenly.

Finish by folding in the crumbled feta cheese and arugula, and squeeze fresh lemon juice over the top for a bright finish. Cover the bowl and refrigerate for at least an hour to allow the flavors to meld together beautifully.

Tips For The Perfect Mediterranean Chicken Pasta Salad

Don’t skimp on pasta cooking water salt: Properly seasoned pasta makes all the difference in a cold pasta salad. The pasta should taste slightly salty on its own.

Cut ingredients uniformly: Try to dice your cucumber, tomatoes, and other vegetables into similar sizes for a more consistent eating experience and even distribution of flavors.

Make it ahead: This salad actually improves with a little time in the refrigerator, as the flavors have a chance to develop and marry together.

Save some dressing: If you’re meal prepping for several days, consider reserving a small portion of the dressing to refresh the salad before eating.

Use quality olive oil: Since the dressing is so simple, using a good quality extra virgin olive oil will significantly impact the final flavor.

Popular Substitutions & Additions

Make It Your Own

• Pasta options: While I love chickpea pasta for the protein boost, this recipe works beautifully with any pasta shape – try brown rice pasta for another gluten-free option, or use traditional wheat pasta if gluten isn’t a concern.
• Protein variations: Not in the mood for chicken? Swap in canned tuna, salmon, or white beans for equally delicious protein alternatives.
• Vegetable swap ideas: Bell peppers, roasted red peppers, sun-dried tomatoes, or marinated artichoke hearts would all be wonderful additions or substitutions.
• Make it dairy-free: Skip the feta or use a plant-based alternative if you’re avoiding dairy.
• Add some heat: A pinch of red pepper flakes or chopped pepperoncini peppers can add a pleasant kick for spice lovers.

How To Store Mediterranean Chicken Pasta Salad

This salad is the ultimate meal prep champion! Here’s how to make the most of storage options:

For weekly fridge prep: Store in airtight containers for up to 5 days. If meal prepping, I recommend dividing into individual serving containers for grab-and-go convenience.

For freezer batch prep: Surprisingly, this pasta salad freezes quite well! Store in freezer-safe containers for up to 2 months. When ready to enjoy, thaw overnight in the refrigerator and add a splash of olive oil or lemon juice to refresh.

Before serving: If the salad has been sitting for a while, give it a good toss and taste for seasoning – you may want to add a touch more salt, pepper, or a squeeze of fresh lemon juice to brighten the flavors.

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