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Easy Cold Protein Pasta Salad Recipe with Grilled Chicken and Fresh Veggies for Perfect Healthy Lunches

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A quick and easy cold pasta salad featuring grilled chicken and fresh vegetables, tossed in a tangy homemade dressing. Perfect for healthy lunches and meal prep.

Ingredients

Scale
  • 8 oz (225 g) dry pasta (rotini or penne)
  • 2 cups cooked grilled chicken, chopped (skinless chicken breast or thighs)
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced (seeds removed)
  • 1/2 cup red bell pepper, diced
  • 1/4 cup red onion, thinly sliced (optional)
  • 1/2 cup shredded carrot
  • 1/4 cup fresh parsley or basil, chopped
  • 3 tbsp olive oil (extra virgin)
  • 2 tbsp lemon juice (freshly squeezed)
  • 1 tbsp Dijon mustard
  • 1 garlic clove, minced
  • 1 tsp honey or maple syrup
  • Salt and pepper, to taste

Instructions

  1. Bring a large pot of salted water to a boil. Add 8 oz (225 g) pasta and cook according to package instructions until al dente (usually 8-10 minutes). Stir occasionally to prevent sticking.
  2. Drain the pasta in a colander and rinse under cold running water to stop the cooking process and cool the pasta. Drain well and transfer to a large mixing bowl.
  3. If not already cooked, grill or pan-sear 2 chicken breasts seasoned with salt and pepper until cooked through (internal temp 165°F/74°C). Let rest 5 minutes, then chop into bite-sized pieces.
  4. Halve cherry tomatoes, dice cucumber (remove seeds), dice red bell pepper, thinly slice red onion, shred carrot, and chop fresh parsley or basil. Toss them gently into the bowl with the cooled pasta and chicken.
  5. In a small bowl, whisk together 3 tbsp olive oil, 2 tbsp fresh lemon juice, 1 tbsp Dijon mustard, 1 minced garlic clove, 1 tsp honey or maple syrup, and salt and pepper to taste until smooth and emulsified.
  6. Pour the dressing over the pasta mixture. Use tongs or two large spoons to gently toss until all ingredients are evenly coated. Taste and adjust seasoning if needed.
  7. Cover the salad and refrigerate for at least 30 minutes before serving to let flavors meld. Serve chilled.

Notes

Rinse pasta under cold water to stop cooking and prevent mushiness. Let grilled chicken rest after cooking to keep it juicy. Drizzle olive oil on pasta after rinsing if it feels sticky. Chill salad for at least 30 minutes for best flavor. For gluten-free, use chickpea or brown rice pasta. For vegetarian, substitute chicken with chickpeas or tofu.

Nutrition

Keywords: cold pasta salad, grilled chicken salad, protein pasta salad, healthy lunch, easy pasta salad, meal prep salad, fresh veggie salad

Find it online: https://twirltaste.com/easy-cold-protein-pasta-salad-recipe-with-grilled-chicken-and-fresh-veggies-for-perfect-healthy-lunches/