You Know What? I Never Liked Pasta Salad… Until This One
Okay, so here’s the thing: I used to be firmly in the “meh” camp about pasta salad. You know the kind—mayo-heavy, weirdly sweet, and always a bit underwhelming at potlucks. But, after a long trail walk last summer, absolutely starving, I decided to wing a quick meal with what was in the fridge. Boom: protein pasta salad with chicken was born. And folks, it’s the only one I actually want to eat (and, honestly, the only one my mum texts me for the recipe for—sorry for roasting you, Mum!). Sometimes I even make this just because I fancy the leftovers for lunch… Wait, who am I kidding? It rarely survives till lunch.
Why You’ll Love This (Or At Least Put Up With It)
I make this when I want a meal that’s hearty but doesn’t weigh me down for the day (hello, sneaky gym session). My family goes a bit mad for it because it’s rich, filling and—this is crucial—it’s not just a soggy pile of pasta. The chicken gives it oomph. Oh, and the extra protein-packed pasta makes you feel like you’ve earned an extra scoop. I won’t pretend I haven’t made this for beach days, with whatever sad looking veggies I’ve got left rolling around. Sometimes it’s perfect, sometimes…well, let’s just say there were string beans involved once and I’ve never heard the end of it. Sometimes the dressing comes together easier than others; it can be a bit cranky if you add the oil too fast (I’ll explain what I mean below).
The Ingredients List (and a Few Cheeky Swaps)
- 250g high-protein pasta (I like lentil penne, but regular wholewheat spirals work fine)
- 2 cups cooked chicken breast, shredded or chopped (sometimes I buy a rotisserie chicken when I’m feeling lazy)
- 1 cup cherry tomatoes, halved (in winter, I use sundried tomatoes to get some flavor back in)
- ¾ cup cucumber, chopped (any crunchy veg will do it—peppers or snap peas are good backups)
- ½ small red onion, thinly sliced (if onions aren’t your thing, just skip or use green onions, I won’t judge)
- ⅓ cup sliced black olives (optional, but I’d be lying if I said I didn’t double it sometimes)
- ¼ cup feta cheese, crumbled (goat cheese is also nice if you like it tangy)
- ¼ cup plain Greek yogurt (a trick: you can use mayo or skyr if it’s what you have—just thin it out a tad)
- 2 tbsp olive oil (extra virgin if you’re feeling bougie)
- 2 tsp Dijon mustard (actually, wholegrain works too, though it’s chunkier)
- 1 clove garlic, minced (or a fat pinch of garlic powder in a pinch)
- Juice of ½ a lemon (bottled works in January—my lemon tree is just for show anyway)
- Salt and pepper to taste (I usually get a bit heavy-handed here, but up to you)
- Fresh herbs: handful of parsley or basil, roughly chopped (my nan always said basil, but parsley’s cheaper where I’m from)
This Is How I Throw It Together
- Start by boiling a big pot of salted water. Toss in the pasta and cook it just until it’s al dente—honestly, you do NOT want mush here. Drain it, rinse under cold water, and set aside to cool. (Sometimes I spread it on a massive plate to help it chill faster. And yes, I’ve been caught picking pieces off to snack on before it’s cool.)
- While the pasta relaxes, chop up the chicken, cucumbers, tomatoes, onion, and olives. Just slap-chop away; nobody’s checking for perfect dice.
- In a big bowl, whisk together Greek yogurt, olive oil, mustard, garlic, and lemon juice. The trick is to go slow adding the oil—otherwise, it just goes gloopy. If it splits a bit, just whisk harder or pretend it’s supposed to look rustic, that’s what I do.
- Toss in the cooked, cooled pasta and all your chopped veg and chicken. I usually toss with my hands because it’s faster, but feel free to use salad servers if you’re serving guests (or, as happened once, accidentally launched half across the table with tongs).
- Crumble in the feta, sprinkle in the herbs, and season with salt and pepper. Here’s where I usually sneak a bite and then sometimes add more lemon or a splash of olive oil, depending on my mood.
- Give it a final gentle toss. Chill in the fridge for 15-30 minutes if you’re not ravenous, it really lets the flavors meld. If you can’t wait that long…no judgments.
Little Notes I Jotted Down While Testing (Let My Mistakes Save You)
- Pasta shape actually matters – shells grab dressing better, but penne looks fancier on a plate.
- If you forget to cool the pasta fully before adding the dressing, it goes a bit claggy. Still tasty, but…not my proudest moment.
- Feta is salty, so taste before dumping salt everywhere—I learned this the hard way after one very “vigorous” season.
- Sometimes I add a tablespoon of capers if I feel daredevilish, but then it’s hit or miss with the kids.
Variations (Some Genius, Some…Not So Much)
- I swapped the chicken for drained tinned tuna once—good, but maybe don’t bring to a crowded office fridge.
- Roasted chickpeas are a fun swap for meat if you’re skipping animal protein, but keep the dressing extra lemony.
- Chopping up a boiled egg and throwing it in felt right, and I was wrong. Wouldn’t do that again.
- You can add a handful of baby spinach or arugula right at the end for crunch. Or don’t—it’s your salad!
Equipment (Or, What To Do If You’ve Got Missing Pieces)
- A biggish pot for the pasta – but honestly, I’ve used a kettle and a mixing bowl in holiday rentals. Just need to keep the pasta moving.
- A sharp-ish knife. Or just hack things smaller with a bread knife (yup, been there).
- Some kind of big salad bowl. Worst case: I’ve mixed this in a clean saucepan before.
How I Store It (Or, Epic Fail: Letting It Sit Too Long)
So, technically, you can keep this in the fridge up to 3 days in a sealed container (the flavors get even better). But, honestly, in my house it never lasts past breakfast the next day. If it does dry out a bit, just stir in a little yogurt or olive oil to refresh it. Or just eat it cold, right out of the tub hunched over the sink—I won’t tell.
How To Serve It Up (Or, Making Dinner Look Fancier Than It Is)
I usually pop it in a big bowl with extra feta and herbs on top. Sometimes we serve it with crusty bread and a side of pickles (which my uncle swears is “the only civilized way”). It’s actually pretty ace alongside grilled corn or a lazy cold beer. Picnics? Yup. Also, good for work packed lunches if you don’t mind a room temperature meal (I don’t, but apparently this is a hot topic!).
What I Learned The Hard Way (Pro Tips? More Like Pro Whoopsies!)
- I once completely skipped chilling the pasta before mixing, and the salad was just not right—it was sticky and warm and I regretted it. Just wait those extra 10 min.
- Piling all the dressing in at once makes it heavy; adding gradually lets you control the consistency (but I get impatient and do it all at once anyway sometimes).
- Trying to save time by chopping veg with a food processor: resulted in weird veggie pulp. It’s just not worth the clean up and the look on my dad’s face.
FAQ (Because Apparently I Have A Lot To Say on Chicken Pasta Salad)
- Can I use leftover roast chicken? – Oh absolutely. In fact, some crispy bits from the skin are fab, if you’re lucky enough to have them.
- Is this still high protein if I use normal pasta? – Well, not quite as much. But it’s still filling—just maybe not “ran-a-marathon” filling.
- What if I hate olives? – Just skip them! Or swap with artichokes if you’re feeling posh.
- Can I make this dairy-free? – Sure thing. Swap the yogurt and feta for your fave plant-based versions. I’ve done it. Still tasty.
- How do I keep the salad from going dry overnight? – Try making a bit of extra dressing and stirring it in before serving leftovers. Or, as my friend Lou says, just eat it all on the first go (she’s not wrong).
- Is it supposed to look a bit messy? – Yes! In my house, the tastiest things never quite look picture-perfect.
And, just as a side note—if your salad ever looks a bit “meh” just throw more herbs and cheese on top. Works every time. That’s a win in my book (and in my very crowded fridge!).
Ingredients
- 250g high-protein pasta (I like lentil penne, but regular wholewheat spirals work fine)
- 2 cups cooked chicken breast, shredded or chopped (sometimes I buy a rotisserie chicken when I’m feeling lazy)
- 1 cup cherry tomatoes, halved (in winter, I use sundried tomatoes to get some flavor back in)
- ¾ cup cucumber, chopped (any crunchy veg will do it—peppers or snap peas are good backups)
- ½ small red onion, thinly sliced (if onions aren’t your thing, just skip or use green onions, I won’t judge)
- ⅓ cup sliced black olives (optional, but I’d be lying if I said I didn’t double it sometimes)
- ¼ cup feta cheese, crumbled (goat cheese is also nice if you like it tangy)
- ¼ cup plain Greek yogurt (a trick: you can use mayo or skyr if it’s what you have—just thin it out a tad)
- 2 tbsp olive oil (extra virgin if you’re feeling bougie)
- 2 tsp Dijon mustard (actually, wholegrain works too, though it’s chunkier)
- 1 clove garlic, minced (or a fat pinch of garlic powder in a pinch)
- Juice of ½ a lemon (bottled works in January—my lemon tree is just for show anyway)
- Salt and pepper to taste (I usually get a bit heavy-handed here, but up to you)
- Fresh herbs: handful of parsley or basil, roughly chopped (my nan always said basil, but parsley’s cheaper where I’m from)
Instructions
-
1Start by boiling a big pot of salted water. Toss in the pasta and cook it just until it’s al dente—honestly, you do NOT want mush here. Drain it, rinse under cold water, and set aside to cool. (Sometimes I spread it on a massive plate to help it chill faster. And yes, I’ve been caught picking pieces off to snack on before it’s cool.)
-
2While the pasta relaxes, chop up the chicken, cucumbers, tomatoes, onion, and olives. Just slap-chop away; nobody’s checking for perfect dice.
-
3In a big bowl, whisk together Greek yogurt, olive oil, mustard, garlic, and lemon juice. The trick is to go slow adding the oil—otherwise, it just goes gloopy. If it splits a bit, just whisk harder or pretend it’s supposed to look rustic, that’s what I do.
-
4Toss in the cooked, cooled pasta and all your chopped veg and chicken. I usually toss with my hands because it’s faster, but feel free to use salad servers if you’re serving guests (or, as happened once, accidentally launched half across the table with tongs).
-
5Crumble in the feta, sprinkle in the herbs, and season with salt and pepper. Here’s where I usually sneak a bite and then sometimes add more lemon or a splash of olive oil, depending on my mood.
-
6Give it a final gentle toss. Chill in the fridge for 15-30 minutes if you’re not ravenous, it really lets the flavors meld. If you can’t wait that long…no judgments.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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