This creamy chicken pasta salad is a true weeknight hero, bringing together tender pasta, succulent chicken, and vibrant spring vegetables in a delightful, tangy dressing. It’s a dish that feels both comforting and fresh, perfect for a light dinner or a substantial side. Each serving provides about 32 grams of protein.
Whether you’re looking for a fuss-free meal prep option to enjoy throughout the week or a crowd-pleasing dish to share at your next potluck, this recipe delivers on flavor and ease. It’s designed to be simple enough for even the most novice cooks, ensuring a delicious outcome every time.
Table of Contents
- What You’ll Love About This Quick And Easy Recipe
- Everything You Need To Make This Recipe Without Stress
- Time Needed From Start To Finish
- How To Make It Step By Step With Visual Cues
- Easy Variations And Serving Ideas That Fit Real Life
- Common Slip-Ups And How To Avoid Them
- How To Store It And Make It Ahead Without Ruining Texture
High-Protein Spring Chicken Pasta Salad
- Total Time: 25-27 minutes
- Yield: 6 servings 1x
Description
This creamy chicken pasta salad is a true weeknight hero, bringing together tender pasta, succulent chicken, and vibrant spring vegetables in a delightful, tangy dressing. It’s a dish that feels both comforting and fresh, perfect for a light dinner or a substantial side. Whether you’re looking for a fuss-free meal prep option or a crowd-pleasing dish to share, this recipe delivers on flavor and ease.
Ingredients
Instructions
1. Bring a large pot of salted water to a rolling boil. Add the rotini pasta and cook according to package directions until al dente, usually 8-10 minutes.
2. During the last 2 minutes of the pasta cooking, add the chopped asparagus to the boiling water with the pasta.
3. Drain the pasta and asparagus in a colander. Rinse thoroughly with cold water to stop the cooking process and cool them down.
4. In a large mixing bowl, whisk together the mayonnaise, Greek yogurt, fresh lemon juice, Dijon mustard, dried dill, garlic powder, black pepper, and salt until smooth and well combined. Taste and adjust seasonings as needed.
5. Add the cooled pasta and asparagus to the bowl with the dressing. Then, add the shredded or diced cooked chicken, thawed frozen peas, finely diced red onion, and fresh chopped parsley.
6. Using a large spoon or spatula, gently toss all the ingredients together until everything is evenly coated with the creamy dressing.
7. For the best flavor, cover the bowl and refrigerate the pasta salad for at least 30 minutes to allow the flavors to meld.
- Prep Time: 15 minutes
- Cook Time: 10-12 minutes
- Category: main dish
- Cuisine: american
Nutrition
- Serving Size: 1 serving
- Protein: 32
Keywords: pasta salad, chicken, spring vegetables, creamy, easy, meal prep, potluck, high protein, quick, cold
What You’ll Love About This Quick And Easy Recipe
This High-Protein Spring Chicken Pasta Salad is a fantastic addition to any busy household’s meal rotation because it’s incredibly versatile and satisfying. You’ll appreciate how quickly it comes together, making it an ideal choice for those evenings when time is short but you still want a wholesome, homemade meal. It’s perfect for meal prepping on a Sunday, providing healthy lunches or dinners for several days. Families will love its familiar flavors and creamy texture, while the addition of fresh spring ingredients keeps it feeling light and vibrant. Serve it as a main course for a light dinner, a hearty side dish at a barbecue, or pack it for picnics and office lunches. Its balanced profile of protein, carbs, and vegetables makes it a complete and nourishing option.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients before you begin cooking is a great way to ensure a smooth and enjoyable experience in the kitchen. This recipe uses readily available items that you might already have in your pantry and refrigerator, making it convenient to whip up on short notice.
INGREDIENTS:
- 12 ounces rotini pasta
- 2 cups cooked chicken, shredded or diced
- 1 cup mayonnaise
- 1/2 cup Greek yogurt, plain
- 1/4 cup lemon juice, freshly squeezed
- 2 tablespoons Dijon mustard
- 1 teaspoon dried dill
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/2 teaspoon salt, or to taste
- 1 cup frozen peas, thawed
- 1 cup asparagus, chopped into 1-inch pieces and blanched
- 1/2 cup red onion, finely diced
- 1/4 cup fresh parsley, chopped
For the pasta, rotini is excellent for catching the creamy dressing, but you can easily substitute it with other medium-sized pasta shapes like penne, farfalle (bowties), or elbow macaroni. If you don’t have cooked chicken on hand, a store-bought rotisserie chicken is a fantastic shortcut; simply shred the meat. For the mayonnaise, feel free to use your favorite brand, whether it’s full-fat or light. Greek yogurt adds a lovely tang and extra protein, but if you prefer, you can use sour cream for a similar creamy texture, though the protein content will be slightly lower. When it comes to fresh lemon juice, there’s no substitute for its bright flavor, so try to avoid bottled juice if possible. The frozen peas can be quickly thawed under cold running water or by letting them sit at room temperature for a few minutes. If you don’t have fresh dill, you can use 1 tablespoon of fresh chopped dill instead of dried.
Time Needed From Start To Finish
This High-Protein Spring Chicken Pasta Salad is designed for efficiency, delivering maximum flavor with minimal effort. The total time required is quite manageable, making it perfect for busy schedules.
- Prep Time: 15 minutes
- Cook Time: 10-12 minutes (for pasta and blanching asparagus)
- Total Time: 25-27 minutes
This timing assumes your chicken is already cooked. If you need to cook chicken from scratch, add an additional 15-20 minutes for baking or poaching chicken breasts.
How To Make It Step By Step With Visual Cues
Creating this delicious pasta salad is straightforward, and following these simple steps will ensure a perfect result every time.
- Cook the Pasta: Bring a large pot of salted water to a rolling boil. Add the rotini pasta and cook according to package directions until al dente, usually 8-10 minutes. While the pasta cooks, you can prepare the other ingredients.
- Blanch the Asparagus: During the last 2 minutes of the pasta cooking, add the chopped asparagus to the boiling water with the pasta. This will blanch it perfectly, making it tender-crisp and vibrant green.
- Drain and Cool: Drain the pasta and asparagus in a colander. Rinse thoroughly with cold water to stop the cooking process and cool them down. This is crucial for a pasta salad, as it prevents the dressing from becoming oily and helps keep the vegetables crisp.
- Prepare the Dressing: In a large mixing bowl, whisk together the mayonnaise, Greek yogurt, fresh lemon juice, Dijon mustard, dried dill, garlic powder, black pepper, and salt until smooth and well combined. Taste and adjust seasonings as needed; you might want a little more salt or lemon juice.
- Combine Ingredients: Add the cooled pasta and asparagus to the bowl with the dressing. Then, add the shredded or diced cooked chicken, thawed frozen peas, finely diced red onion, and fresh chopped parsley.
- Toss Gently: Using a large spoon or spatula, gently toss all the ingredients together until everything is evenly coated with the creamy dressing. Be careful not to overmix, which can break down the pasta.
- Chill Before Serving: For the best flavor, cover the bowl and refrigerate the pasta salad for at least 30 minutes to allow the flavors to meld. Chilling also ensures the salad is refreshing when served.
Easy Variations And Serving Ideas That Fit Real Life
This High-Protein Spring Chicken Pasta Salad is incredibly adaptable, making it easy to customize for different tastes or occasions.
For a kid-friendly version, you can reduce the amount of red onion or omit it entirely if your children are sensitive to its strong flavor. You might also consider using smaller pasta shapes like elbow macaroni, which are often a hit with younger eaters. Adding a touch of sweetness, like a teaspoon of honey to the dressing, can also make it more appealing to kids.
To add more vegetables, consider stirring in finely diced bell peppers (red or yellow for sweetness), shredded carrots, or even some thinly sliced radishes for a peppery bite. If you’re not a fan of dill, fresh chives or a mix of Italian herbs can be used instead. For an extra boost of healthy fats and a creamy texture, diced avocado makes a wonderful addition right before serving.
This pasta salad is fantastic for parties or buffets. It holds up well at room temperature for a couple of hours (though keep it chilled if outdoors for longer periods). Serve it in a large decorative bowl with a serving spoon. You can offer optional toppings on the side, such as extra fresh parsley, a sprinkle of crumbled feta cheese for a salty tang, or even some toasted slivered almonds for crunch. It pairs beautifully with grilled chicken or fish, or as a fresh contrast to richer barbecue dishes.
Common Slip-Ups And How To Avoid Them
Even simple recipes can have common pitfalls. Being aware of these can help you achieve perfect results with your High-Protein Spring Chicken Pasta Salad every time.
One frequent mistake is overcooking the pasta. Mushy pasta will absorb too much dressing and result in a less pleasant texture. Always cook your pasta to al dente, meaning it’s firm to the bite. Rinsing the pasta thoroughly with cold water immediately after draining is crucial to stop the cooking process and prevent it from clumping.
Another common error is not cooling the pasta and vegetables enough before adding the dressing. If the pasta is still warm, it will cause the mayonnaise-based dressing to become oily and thin, and the vegetables might lose their crispness. Ensure everything is completely cool before combining.
Over-dressing the salad can also be an issue. While a creamy dressing is desirable, too much can make the salad heavy and soggy. Start with the recommended amount and add more if needed, tasting as you go. Remember, the pasta will continue to absorb some dressing as it sits.
Finally, not allowing enough chilling time can result in a less flavorful salad. The flavors need time to meld and deepen. Rushing this step means you miss out on the full potential of the dish, so aim for at least 30 minutes in the refrigerator, or even better, a few hours.
How To Store It And Make It Ahead Without Ruining Texture
This High-Protein Spring Chicken Pasta Salad is an excellent candidate for meal prep and stores beautifully, making your weeknights a breeze.
To store, transfer the pasta salad to an airtight container. It will keep well in the refrigerator for up to 3-4 days. The flavors often improve overnight as they have more time to meld. Give it a good stir before serving, as the dressing might settle a bit. If the salad seems a little dry after a day or two, you can stir in a tablespoon or two of extra mayonnaise or a splash of lemon juice to refresh the creaminess.
For making it ahead, you can prepare the entire salad up to 24 hours in advance. Just be sure to keep it refrigerated in an airtight container. The pasta will absorb some of the
FAQs
- Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
- How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
- Can I adjust sweetness? Yes—add more or less sweetener to taste.
- Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.
