This Healthy Chicken Pasta Salad recipe is a delightful combination of flavors and textures. The colorful vegetables, tender chicken, and tasty pasta are all brought together with a tangy citrus dressing. This salad is not only visually appealing but also packed with nutrients, making it a perfect choice for a wholesome lunch or light dinner.
Most of the ingredients in this recipe are easy to find in a regular supermarket. However, you might need to look for the orange zest and lemon zest in the spices or baking aisle if you don't have a zester at home. The mini penne pasta can be substituted with any small pasta shape you prefer, and the marinated grilled chicken can be prepared at home or bought pre-cooked.
Ingredients for Healthy Chicken Pasta Salad
penne pasta: This is a type of small tube-shaped pasta that is perfect for salad as it can hold the dressing well. You can substitute it with any other small pasta.
prepared chicken: Leftover marinated and grilled chicken is used in this recipe for its flavor and texture, but you can use any cooked chicken.
baby spinach: This is full of nutrients and adds a nice crunch to the salad.
cherry tomatoes: These add a burst of color and sweetness to the salad.
feta cheese: This gives the salad a tangy flavor and creamy texture.
slivered almonds: These are used for their crunchiness and nutty flavor.
orange: The zest and juice of the orange are used in the dressing for its tanginess.
lemon: Similar to the orange, the zest and juice of the lemon are used in the dressing for its sourness.
honey: This is used in the dressing to balance out the acidity.
dijon mustard: This adds a spicy kick to the dressing.
olive oil: This forms the base of the dressing and gives it a smooth consistency.
cracked pepper: This is used for seasoning.
fresh parsley: This herb is used for garnishing and adds a fresh taste.
One reader, Cordy Montero says:
This healthy chicken pasta salad recipe is a game-changer! The combination of fresh ingredients and zesty dressing is a burst of flavors. It's a perfect balance of protein and veggies, and the citrusy dressing adds a delightful twist. It's a must-try for a light and satisfying meal.
Techniques Required for Making Healthy Chicken Pasta Salad
How to cook the pasta: Cook the pasta according to package directions, then drain and rinse with cold water.
How to toast the almonds: Lightly toast the almonds over a skillet on medium heat until fragrant.
How to make the dressing: Combine all of the dressing ingredients except for the oil in a blender. Blend until well incorporated, then slowly add in the oil in a steady stream and pulse until combined.
Not only is my chicken pasta salad extremely healthy, but it also tastes incredibly terrific. I tossed the grilled chicken and cooked penne pasta in a sweet and zesty dressing that clings to every bite! And let me tell you, the zing from the orange zest, orange juice, and lemon just hits the right spot. Give my recipe a try whenever you’re looking for chicken salad ideas, or each time you’re stuck in a lunch rut. Served with some grilled meats on the side, I can confidently say that it’s the best pasta salad that I’ve tried.
For my healthy chicken pasta salad, I grilled the chicken component myself. But if you’re in a rush, using ready-to-eat rotisserie chicken or leftovers from your fridge will definitely shorten the cooking time. As much as possible, I tried to slice the chicken into small, uniform chunks. It made my chicken salad easy to eat and visually appealing! And not to worry because my healthy chicken pasta salad is such a breeze to prepare, that you might just effortlessly remember the recipe by heart.
Besides chicken, my recipe also calls for miniature penne pasta. If you don’t have that kind of pasta, that’s fine. Just make sure to use short, dried pasta since it’s a better option for chicken pasta salads. It’s firmer and can hold up well when covered with the salad dressing and other ingredients. Like most pasta salad recipes, I also cooked the pasta noodles in salted water to enhance their flavor.
When boiling the noodles for my salad, I made sure that they’re cooked until al dente or soft but slightly firm. Don’t ever undercook or overcook the pasta. Overcooked pasta tends to be mushy, so it will break apart when tossed in the pasta salad dressing. Undercooked pasta, on the other hand, is tough and unpleasantly chewy. I also added the salad dressing while the cooked pasta was still warm. I heard warm pasta noodles can soak up the flavor of the salad dressing much better, resulting in a more flavorful dish! However, make sure to still rinse the pasta with water right after cooking to keep the noodles from clumping together.
Up next, I tossed in toasted almonds and feta cheese over the salad. Don’t limit yourself to these add-ons, though, because my healthy chicken salad recipe is incredibly customizable. You can mix and match vegetables and the best cheeses you prefer to amplify the flavor and texture of the salad. Even shrimp or tofu will do the trick! It’s also yummy with grapes and walnuts.
Pasta salad recipes are best prepared the night before because the ingredients can soak up the dressing even better. That’s also one of the reasons why I always turn to this recipe if I need some meal prep ideas. You can make the salad dressing a week in advance and just toss it with the other ingredients when ready to serve. I always make sure to transfer the salad to an airtight container before storing it in the fridge, and the cold chicken pasta salad comes out perfect each time. If stored properly, your salad can last up to 5 days.
There are plenty of healthy chicken and pasta recipes that’ll wow your taste buds. But I’m currently fixated on this pasta chicken salad because of its lively flavors and fantastic texture. Plus, it’s also packed with protein, vitamins, and minerals. It totally fits the bill if you’re searching for delicious and nutritious salads for lunch! It’s best served with burgers and BBQ chicken.
How To Make Healthy Chicken Pasta Salad
Whip up a healthy meal without sacrificing flavor with this chicken pasta salad recipe. It’s packed with juicy grilled chicken and fresh veggies, tossed in a sweet-zesty dressing!
Serves:
Ingredients
- 1 cup penne pasta, miniature, measured dry
- 4 oz baby spinach, stems removed
- 1 cup cherry tomatoes, halved
- 1 cup grilled chicken, or leftover rotisserie chicken
- ⅓ cup almonds, slivered
- ⅓ cup feta cheese, crumbled
For Dressing:
- 1 orange, large
- 2 tsp orange zest
- 4 tbsp orange juice
- 1 lemon, large
- ½ tsp lemon zest
- 2 tbsp lemon juice
- 3 tbsp honey
- 2 tsp dijon mustard
- ½ tsp fine sea salt
- black pepper, freshly cracked, (optional)
- fresh parsley, optional
- ½ cup olive oil, or vegetable oil, or canola oil
Instructions
- Cook the pasta according to the package directions. Drain, and then rinse with cold water.
- Place the cooled pasta in a large bowl. Add in the spinach and the halved cherry tomatoes.
- Briefly warm-up the leftover grilled chicken in the microwave, then coarsely chop. Add to the salad and toss to combine.
- Lightly toast the almonds in a skillet over medium heat until fragrant. Then, sprinkle the toasted almonds and feta cheese over the salad.
Dressing:
- Combine all of the ingredients except for the oil in a blender. Blend until well incorporated. Slowly add the oil in a steady stream, then pulse until combined.
- Toss the salad with the dressing.
- Serve and enjoy!
Recipe Notes
- Let the pasta salad with chicken sit at room temperature for about 30 minutes before serving, so the ingredients will soak up the dressing.
- If you want a chicken pasta salad with mayo dressing, make the salad vinaigrette by combining mayonnaise, sour cream, Dijon mustard, apple cider vinegar, and sugar.
- To make a gluten-free version, use gluten-free pasta such as quinoa pasta, chickpea pasta, or brown rice pasta.
Nutrition
- Calories: 616.96kcal
- Fat: 41.77g
- Saturated Fat: 7.70g
- Trans Fat: 0.04g
- Monounsaturated Fat: 26.37g
- Polyunsaturated Fat: 5.81g
- Carbohydrates: 48.80g
- Fiber: 5.73g
- Sugar: 22.25g
- Protein: 16.53g
- Cholesterol: 37.38mg
- Sodium: 487.31mg
- Calcium: 173.59mg
- Potassium: 671.47mg
- Iron: 2.79mg
- Vitamin A: 200.98µg
- Vitamin C: 64.95mg
Essential Technique Tip for Perfecting Healthy Chicken Pasta Salad
When toasting the slivered almonds, keep a close eye on them as they can easily burn. Stir them frequently for even toasting and remove them from the heat as soon as they become fragrant and lightly golden. This will enhance their flavor and add a delightful crunch to your chicken pasta salad.
Time-Saving Tips for Preparing This Chicken Pasta Salad Recipe
Prepare the ingredients: Gather all the necessary ingredients and equipment before starting to cook to save time and minimize interruptions.
Multi-task: Look for opportunities to multi-task, such as chopping vegetables while the pasta is cooking, to make the most of your time in the kitchen.
Prep in advance: Prepare some components of the recipe, such as marinating the chicken or toasting the almonds, ahead of time to streamline the cooking process.
One-pot cooking: Consider making the pasta salad in one pot to minimize cleanup and simplify the cooking process.
Use leftover chicken: Utilize leftover grilled chicken to save time on cooking and add extra flavor to the pasta salad.
Efficient chopping: Develop efficient chopping techniques to speed up the preparation of ingredients, such as using a sharp knife and proper cutting methods.
Organize your workspace: Keep your kitchen organized and clean as you cook to avoid wasting time searching for utensils and ingredients.
Substitute Ingredients For Healthy Chicken Pasta Salad Recipe
miniature penne pasta - Substitute with whole wheat penne: Whole wheat penne provides more fiber and nutrients compared to regular pasta, making it a healthier option.
chicken - Substitute with grilled tofu: Grilled tofu can be used as a plant-based alternative to chicken, providing a good source of protein for a vegetarian option.
baby spinach - Substitute with kale: Kale can be used as a substitute for baby spinach, offering a similar texture and a boost of vitamins and minerals.
cherry tomatoes - Substitute with sundried tomatoes: Sun-dried tomatoes can add a more intense flavor and a chewy texture, providing a unique twist to the salad.
feta cheese - Substitute with goat cheese: Goat cheese offers a tangy and creamy flavor similar to feta, making it a suitable substitute for those looking for a different taste.
slivered almonds - Substitute with pine nuts: Pine nuts can provide a similar nutty flavor and crunch, adding a different dimension to the salad.
orange - Substitute with mandarin: Mandarin can be used as a substitute for orange, offering a similar citrusy flavor and juiciness.
lemon - Substitute with lime: Lime can provide a tangy and citrusy flavor similar to lemon, adding a refreshing twist to the dressing.
honey - Substitute with maple syrup: Maple syrup can be used as a natural sweetener alternative to honey, offering a distinct flavor to the dressing.
dijon mustard - Substitute with whole grain mustard: Whole grain mustard can provide a similar tangy flavor with added texture from the mustard seeds.
olive oil - Substitute with avocado oil: Avocado oil offers a mild flavor and similar health benefits to olive oil, making it a suitable substitute for the dressing.
parsley - Substitute with cilantro: Cilantro can provide a fresh and herbaceous flavor similar to parsley, adding a different aromatic element to the salad.
Best Way to Present This Delightful Chicken Pasta Salad
- Elevate the pasta: Carefully arrange the pasta on the plate, ensuring it is visually appealing and inviting.
- Garnish with fresh herbs: Sprinkle fresh parsley over the dish to add a pop of color and a burst of fresh flavor.
- Create a balanced composition: Arrange the spinach, cherry tomatoes, and chicken evenly to create a visually appealing and balanced dish.
- Drizzle the dressing with precision: Use a squeeze bottle to drizzle the dressing over the salad in an artistic and controlled manner.
- Incorporate texture: Sprinkle the toasted slivered almonds over the dish to add a delightful crunch and depth of flavor.
- Highlight the feta cheese: Crumble the feta cheese over the salad, ensuring it is evenly distributed to add bursts of creamy and tangy flavor throughout the dish.
- Emphasize the citrus elements: Use the orange and lemon zest as a delicate garnish to highlight the citrus flavors in the dish.
Essential Tools for Making a Delicious Chicken Pasta Salad
- Cutting board: A flat surface for cutting, slicing, and chopping ingredients.
- Chef's knife: A versatile, multipurpose knife for various cutting tasks.
- Mixing bowl: Used for combining and mixing ingredients.
- Skillet or frying pan: For toasting and cooking ingredients.
- Blender: To blend and emulsify the ingredients for the dressing.
- Measuring cups and spoons: For accurate measurement of ingredients.
- Tongs: For tossing the salad and mixing ingredients.
- Grill or grill pan: For grilling the chicken.
How To Store and Freeze Leftover Healthy Chicken Pasta Salad
To store leftover chicken pasta salad, transfer it to an airtight container and refrigerate for up to 3-4 days. The spinach may wilt slightly, but the flavors will continue to meld together.
If you want to prepare the salad in advance, store the pasta, chicken, tomatoes, and almonds separately from the spinach and dressing. Combine the ingredients just before serving to keep the spinach fresh and crisp.
For longer storage, you can freeze the chicken pasta salad, but keep in mind that the texture of the vegetables may change slightly upon thawing. To freeze, place the salad in a freezer-safe container, leaving some room at the top for expansion. Freeze for up to 2 months.
When ready to serve the frozen salad, thaw it overnight in the refrigerator. You may need to drain any excess liquid and refresh the salad with a little extra dressing before serving.
If you plan on freezing the salad, it's best to leave out the feta cheese and add it just before serving for optimal texture and flavor.
How To Reheat Leftover Chicken Pasta Salad
- The best way to reheat leftover healthy chicken pasta salad is to simply remove it from the refrigerator and let it come to room temperature for about 30 minutes before serving. This allows the flavors to meld together and the pasta to soften slightly.
- If you prefer your pasta salad slightly warm, you can reheat it gently in the microwave for 30-60 seconds, stirring halfway through. Be careful not to overheat, as this can cause the spinach to wilt and the pasta to become mushy.
- Another option is to reheat the chicken separately in a skillet over medium heat until warmed through, then add it back to the pasta salad. This helps to maintain the texture of the pasta and vegetables.
- If the pasta salad seems dry after reheating, you can add a splash of olive oil or a bit more of the citrus dressing to help revive it.
- For best results, only reheat the portion of pasta salad you plan to eat, as reheating multiple times can degrade the quality of the dish.
- If you want to get creative, try repurposing your leftover pasta salad by using it as a filling for wraps or pita pockets, or as a topping for mixed greens.
Random Fact about Healthy Chicken Pasta Salad
The healthy chicken pasta salad recipe is a delicious and nutritious dish that combines the goodness of grilled chicken, fresh vegetables, and a zesty citrus dressing. It's a great way to enjoy a satisfying meal while keeping your health in mind.
Is Making Chicken Pasta Salad at Home Cost-Effective?
This chicken pasta salad recipe is quite cost-effective for a household. The use of simple and readily available ingredients like pasta, chicken, spinach, and cherry tomatoes keeps the cost low. The dressing ingredients such as orange, lemon, and honey are also affordable. The total cost for a household of 4 people would be approximately $15-20. The versatility of this recipe makes it a great choice for a budget-friendly and nutritious meal. Overall, I would rate this recipe a solid 8 for its affordability and delicious flavors.
Is This Chicken Pasta Salad Recipe Healthy?
This healthy chicken pasta salad recipe is a nutritious and well-balanced meal. It contains a good mix of protein from the chicken and feta cheese, fiber from the pasta and vegetables, and healthy fats from the almonds and olive oil. The spinach and tomatoes provide essential vitamins and minerals, while the citrus dressing adds a refreshing tang and additional nutrients.
However, there are a few areas where the recipe could be improved to make it even healthier:
- Use whole wheat or legume-based pasta to increase the fiber content and provide a slower release of energy
- Reduce the amount of honey in the dressing to lower the overall sugar content
- Add more variety of vegetables, such as bell peppers, cucumbers, or carrots, to increase the nutrient density and fiber content
- Use a leaner cut of chicken, such as chicken breast, to reduce the saturated fat content
- Opt for a lower-fat cheese, such as reduced-fat feta or goat cheese, to decrease the saturated fat content while maintaining the flavor and texture
By incorporating these changes, you can enhance the nutritional value of the salad without compromising on taste. Additionally, you could experiment with different herbs and spices in the dressing, such as basil, oregano, or garlic, to add more depth of flavor and potential health benefits. Overall, this recipe is a great starting point for a healthy and satisfying meal that can be easily customized to suit individual preferences and dietary needs.
Editor's Thoughts on This Healthy Chicken Pasta Salad Recipe
The healthy chicken pasta salad recipe is a delightful combination of flavors and textures. The use of fresh ingredients such as baby spinach, cherry tomatoes, and grilled chicken creates a vibrant and satisfying dish. The citrusy dressing with orange and lemon zest adds a refreshing and zesty kick, perfectly complementing the other components. The addition of feta cheese and toasted almonds provides a lovely contrast in both taste and crunch. Overall, this recipe offers a well-balanced and nutritious meal that is sure to please the palate.
Enhance Your Healthy Chicken Pasta Salad Recipe with These Unique Side Dishes:
Delicious Alternatives to Traditional Chicken Pasta Salad
Ideal Appetizer and Dessert Combinations for Your Chicken Pasta Salad Menu
Why trust this Healthy Chicken Pasta Salad Recipe:
This healthy chicken pasta salad recipe offers a delightful blend of flavors and textures, making it a nutritious and satisfying meal. With grilled chicken and baby spinach as the main ingredients, it provides a good source of protein and essential nutrients. The addition of cherry tomatoes, feta cheese, and toasted almonds enhances the dish with vibrant colors and rich flavors. The zesty and refreshing orange and lemon dressing adds a burst of citrusy goodness. This recipe's balanced combination of wholesome ingredients and vibrant flavors makes it a trustworthy choice for a delicious and nutritious meal.
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