Description
Mediterranean protein pasta salad combines fresh herbs, grilled chicken, and crisp vegetables for a nutritious meal. Mediterranean flavors shine through with feta, olives, and a zesty lemon dressing you’ll crave all summer long.
Ingredients
Scale
Protein Sources:
- 1 cup cooked chicken breast, diced
- 1 cup chickpeas, drained and rinsed
- 1/2 cup feta cheese, crumbled
Pasta and Vegetables:
- 8 ounces (226 grams) whole grain pasta
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup black olives, sliced
- 1 clove garlic, minced
- 2 tablespoons fresh parsley, chopped
Dressing:
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon dijon mustard
- Salt and pepper to taste
Instructions
- Boil pasta in salted water until al dente, following package guidelines. Drain and immediately rinse under cold water to halt cooking and cool quickly.
- Dice chicken into uniform bite-sized pieces and prepare all remaining ingredients to ensure even distribution throughout the salad.
- Chop cucumber, red onion, and halve cherry tomatoes into consistent sizes for balanced texture and appearance.
- Combine cooled pasta with diced chicken, chickpeas, crumbled feta, sliced vegetables, and black olives in a spacious mixing bowl.
- Create a zesty vinaigrette by vigorously whisking olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper until emulsified.
- Drizzle dressing over the pasta mixture, gently tossing with a spatula to ensure every ingredient is evenly coated and seasoned.
- Sprinkle freshly chopped parsley across the top for added color and herbaceous flavor.
- Serve immediately at room temperature or chill for 30 minutes to allow flavors to meld. Can be stored in refrigerator for up to 48 hours.
Notes
- Customize protein sources by swapping chicken with tofu, tempeh, or hard-boiled eggs for vegetarian and dietary preferences.
- Rinse pasta under cold water thoroughly to stop cooking process and prevent mushy texture, ensuring perfect al dente pasta salad.
- Marinate chicken beforehand with herbs like oregano or thyme to enhance overall flavor profile and add depth to the dish.
- Prep ingredients ahead of time and store separately to maintain crispness and prevent salad from becoming soggy before serving.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Lunch, Dinner, Snacks
- Method: Boiling
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 320 kcal
- Sugar: 3 g
- Sodium: 350 mg
- Fat: 12 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 32 g
- Fiber: 6 g
- Protein: 25 g
- Cholesterol: 45 mg