Healthy Chicken Pasta Salad
This chicken pasta salad recipe is the perfect balance of protein, healthy carbs, and fresh vegetables, making it a delicious and satisfying option for lunch or dinner. Light yet filling, this cold pasta salad is high in protein from tender shredded chicken, packed with colourful veggies, and finished with a creamy, tangy dressing.
It’s an easy pasta salad idea that works beautifully for meal prep and is ideal for those looking for a balanced chicken salad to support stable energy and better blood sugar control. Whether you enjoy it straight from the fridge or pack it for work, this chicken pasta salad is a crowd-pleasing, nutrient-dense meal.
Prep Time:
Cook Time:
Servings
Ingredients:
- 1 cup cooked pasta (wholegrain or pulse pasta for extra fibre)
- 1 cup shredded cooked chicken breast
- ½ round reduced-fat feta cheese, crumbled
- 1 handful rocket
- ¼ cup snacking cucumbers, sliced
- ¼ cup cherry tomatoes, halved
- ¼ red onion, thinly sliced
Dressing (or use your favourite salad dressing):
- 1 tsp honey
- 1 tsp Dijon mustard
- 2 tsp extra virgin olive oil
- 1 tsp lemon juice
- Salt & pepper to taste
Instructions:
- Cook pasta according to package instructions, then rinse under cold water to cool. Drain well.
- In a large mixing bowl, combine the pasta, shredded chicken, feta, rocket, cucumber, tomatoes, and red onion.
- In a small jar or bowl, whisk together honey, Dijon mustard, olive oil, lemon juice, salt, and pepper until smooth.
- Pour dressing over the salad and toss until evenly coated.
- Serve immediately as a refreshing cold pasta salad or store in the fridge for up to 2 days for an easy meal prep option.
Notes:
This chicken salad recipe is great for batch cooking. Simply double the recipe and keep dressing separate until ready to serve to keep it fresh.
Nutrition & Hormone Health Benefits
- Lean protein from chicken for satiety and muscle maintenance.
- Healthy carbs from pasta for sustained energy (choose wholegrain or legume-based pasta for more fibre).
- Healthy fats from olive oil and feta to support hormone health.
- Colourful vegetables for antioxidants and gut-friendly fibre.
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About
Kirby is a South African Dietitian (BSc. Dietetics) with expertise in PCOS, Endometriosis, Insulin Resistance, Diabetes and Fertility. She is passionate about empowering women with the knowledge, skills and tools to nurture themselves from the inside out and thrive with PCOS.
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