This vibrant Healthy Chicken Pasta Salad delivers the perfect balance of lean protein, wholesome carbs, and fresh flavors in just 25 minutes. Packed with 31g of protein and loaded with fiber-rich ingredients, it’s an ideal choice for meal prep or light dinners. The combination of tender chicken, al dente pasta, and colorful vegetables creates a satisfying dish that’s both nutritious and delicious. At only 370 calories per serving, this recipe proves that healthy eating can be both convenient and crave-worthy.
What You’ll Need
- Pasta Base: 8 oz farfalle pasta (white or whole wheat) – perfectly sized for catching the dressing
- Proteins: 2 cups cooked chicken (chopped), 1/3 cup freshly grated parmesan cheese
- Fresh Produce: 4 oz baby spinach leaves (stems removed), 2 green onions (chopped)
- Fruits: 11 oz mandarin oranges (drained), 1/2 cup dried cranberries
- Nuts: 1/3 cup slivered almonds (toasted)
- Dressing Components: Olive oil, Greek yogurt, dijon mustard, honey, orange and lemon (zest and juice), sea salt, black pepper
Let’s Make It!
- Prepare the Dressing: Whisk together olive oil, Greek yogurt, mustard, honey, citrus zests and juices, salt, and pepper until smooth. Chill until needed.
- Cook the Pasta: Follow package directions, then rinse with cold water and drain thoroughly.
- Initial Toss: In a large bowl, combine cooled pasta with 1/4 cup of the prepared dressing.
- Assembly: Add chicken, spinach, mandarin oranges, cranberries, green onions, parmesan, and toasted almonds.
- Final Touch: Drizzle remaining dressing to taste, toss gently to combine everything evenly.
Make-Ahead Tips
This pasta salad is perfect for making ahead! Mix the pasta with a bit of dressing right after cooking – this keeps it from sticking together. Store the dressed pasta, chicken, and other ingredients separately in the fridge. When you’re ready to eat, just toss everything together. The salad stays fresh for up to 3 days in the fridge.
Easy Swaps
Don’t have all the ingredients? No problem! Try these simple switches:
– Swap farfalle for any short pasta like rotini or penne
– Replace mandarin oranges with fresh orange segments or diced apples
– Use walnuts or pecans instead of almonds
– Try feta cheese instead of parmesan
– Switch dried cranberries for raisins or dried cherries
– Use arugula or mixed greens instead of spinach
Serving Ideas
This colorful pasta salad shines as a complete meal, but you can make it even better! Serve it:
– In lettuce cups for a fun presentation
– With warm crusty bread on the side
– Packed in mason jars for picnics or lunch boxes
– On a bed of extra greens for added freshness
The creamy citrus dressing makes everything taste amazing!
Storage Tips
If you have leftovers:
– Keep the dressing separate if not serving right away
– Store in an airtight container in the fridge
– Add a splash of dressing and fresh spinach when serving again
– Bring to room temperature for 15 minutes before eating
– Give everything a good toss to wake up the flavors
Healthy Chicken Pasta Salad
Equipment
- Large Bowl
- Whisk
Ingredients
For the Salad
- 8 ounces farfalle pasta white or whole wheat
- 2 cups cooked chicken chopped
- 4 ounces baby spinach leaves stems removed
- 11 ounce mandarin oranges drained
Dressing
- 2 tablespoons olive oil
- 2 tablespoons plain Greek yogurt or mayonnaise
Instructions
- Make the dressing by combining all ingredients and whisking until smooth. You could use a blender to get it really smooth. Refrigerate until ready to use.
- Cook the pasta according to package directions. Drain and rinse with cold water.
- Place the cooled, drained pasta in a large bowl. Add ¼ cup of the dressing to the pasta and toss to combine.
- Add in the chicken, spinach, mandarin oranges, craisins, green onion, parmesan cheese and toasted almonds.
- Drizzle dressing over the top (to taste, you may not want to use it all), and toss everything to combine. Serve immediately.
