This high protein chicken pasta salad with dill is a fantastic choice for a healthy and satisfying meal, perfect for a quick work lunch or a light dinner.
It’s packed with flavor, wholesome ingredients, and comes together with minimal fuss, making it an ideal recipe for busy weeknights or meal prep. Each serving provides about 30 grams of protein.
You’ll love how simple it is to prepare, offering a fresh and vibrant alternative to heavier meals while still keeping you full and energized throughout your day. This recipe focuses on fresh ingredients and straightforward steps, ensuring a delicious outcome every time.
High Protein Chicken Pasta Salad with Dill
- Total Time: 25-30 minutes
- Yield: 4 servings 1x
Description
This high protein chicken pasta salad with dill is a fantastic choice for a healthy and satisfying meal, perfect for a quick work lunch or a light dinner. It’s packed with flavor, wholesome ingredients, and comes together with minimal fuss, making it an ideal recipe for busy weeknights or meal prep. Each serving provides about 30 grams of protein. You’ll love how simple it is to prepare, offering a fresh and vibrant alternative to heavier meals while still keeping you full and energized throughout your day. This recipe focuses on fresh ingredients and straightforward steps, ensuring a delicious outcome every time.
Ingredients
Instructions
1. Cook the Pasta: Bring a large pot of salted water to a rolling boil. Add the whole wheat rotini or penne pasta and cook according to package directions until it’s al dente (firm to the bite). Once cooked, drain the pasta thoroughly and rinse it with cold water to stop the cooking process and cool it down. This prevents the pasta from becoming sticky and helps keep the salad cool. Set aside to drain completely.
2. Prepare the Chicken: If you haven’t already, shred or dice your cooked chicken breast into bite-sized pieces. Aim for uniform pieces so they distribute evenly throughout the salad. Place the prepared chicken in a large mixing bowl.
3. Chop the Vegetables: Finely dice the celery, red onion, and bell pepper. The key here is “finely diced” to ensure a pleasant texture in every bite and to prevent any single vegetable from overpowering the others. Add these chopped vegetables to the bowl with the chicken.
4. Whisk the Dressing: In a separate medium bowl, combine the mayonnaise, plain Greek yogurt, fresh chopped dill, Dijon mustard, and lemon juice. Whisk vigorously until all ingredients are well combined and the dressing is smooth and creamy. Taste and adjust the seasoning if needed, adding a pinch more salt or a squeeze of lemon juice to your preference.
5. Combine All Ingredients: Add the cooled, drained pasta to the large mixing bowl with the chicken and chopped vegetables. Pour the creamy dill dressing over the pasta mixture.
6. Gently Toss to Coat: Using a large spoon or spatula, gently toss all the ingredients together until the pasta, chicken, and vegetables are evenly coated with the dressing. Be careful not to overmix, as this can break down the pasta.
7. Season and Chill: Taste the pasta salad and season with salt and black pepper as needed. Remember that flavors tend to meld and deepen as the salad chills. For the best flavor, cover the bowl and refrigerate the pasta salad for at least 30 minutes to allow the flavors to meld and the salad to chill thoroughly before serving.
- Prep Time: 15 minutes
- Cook Time: 10-15 minutes
- Category: main dish
- Cuisine: american
Nutrition
- Serving Size: 1 serving
- Protein: 30
Keywords: chicken, pasta salad, high protein, dill, meal prep, healthy, lunch, dinner, easy, quick
What You’ll Love About This Quick And Easy Recipe
This recipe is a true winner for anyone seeking a healthy, flavorful, and easy-to-prepare meal. It’s perfect for busy individuals, families, or anyone looking to incorporate more whole foods and protein into their diet without spending hours in the kitchen. The combination of tender chicken, al dente pasta, fresh vegetables, and a creamy dill dressing creates a harmonious blend of textures and tastes that’s both satisfying and refreshing. It’s an excellent option for meal prepping at the beginning of the week, ensuring you have nutritious lunches ready to grab and go. You can also serve it as a light dinner on a warm evening or bring it to a potluck or picnic, where it’s sure to be a crowd-pleaser. Its versatility and straightforward nature make it a staple in any healthy eating plan.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients before you start cooking is the best way to ensure a smooth and stress-free experience in the kitchen. This recipe uses readily available items that you might already have in your pantry and refrigerator. The key is fresh, quality ingredients to bring out the best flavors. For the chicken, cooked and shredded chicken breast works perfectly, whether it’s leftover rotisserie chicken or chicken you’ve quickly poached or baked. The pasta can be any small shape you prefer, like rotini or penne, and whole wheat options will add even more fiber. Fresh dill is essential for that distinctive, bright flavor, so don’t skip it!
INGREDIENTS:
- 8 ounces whole wheat rotini or penne pasta
- 2 cups cooked chicken breast, shredded or diced
- 1/2 cup mayonnaise
- 1/4 cup plain Greek yogurt
- 2 tablespoons fresh dill, chopped
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1/2 cup celery, finely diced
- 1/4 cup red onion, finely diced
- 1/4 cup bell pepper (any color), finely diced
- Salt to taste
- Black pepper to taste
For simple substitutions, you can swap the whole wheat pasta for regular pasta if preferred, or even use a gluten-free option. If you’re not a fan of mayonnaise, you can increase the Greek yogurt for a lighter dressing, or use a combination of Greek yogurt and a little olive oil. Feel free to experiment with other fresh herbs like parsley or chives if dill isn’t your favorite, though dill really shines here. Any cooked chicken will work, so feel free to use chicken thighs if that’s what you have on hand. For the vegetables, feel free to add other finely chopped favorites like cucumber or shredded carrots for extra crunch and nutrition.
Time Needed From Start To Finish
This recipe is designed for efficiency, making it perfect for those busy days when you need a quick yet wholesome meal. The total time commitment is minimal, allowing you to get a delicious and healthy dish on the table without a fuss.
- Prep Time: 15 minutes
- Cook Time: 10-15 minutes (for pasta, assuming chicken is already cooked)
- Total Time: 25-30 minutes
This timing assumes you have cooked chicken ready to go. If you need to cook the chicken from scratch, factor in an additional 15-20 minutes for poaching or baking, plus cooling time. However, using pre-cooked chicken, such as a rotisserie chicken, significantly cuts down on the overall preparation.
How To Make It Step By Step With Visual Cues
Creating this high protein chicken pasta salad is a straightforward process. Follow these steps for a perfectly balanced and flavorful dish.
- Cook the Pasta: Bring a large pot of salted water to a rolling boil. Add the whole wheat rotini or penne pasta and cook according to package directions until it’s al dente (firm to the bite). Once cooked, drain the pasta thoroughly and rinse it with cold water to stop the cooking process and cool it down. This prevents the pasta from becoming sticky and helps keep the salad cool. Set aside to drain completely.
- Prepare the Chicken: If you haven’t already, shred or dice your cooked chicken breast into bite-sized pieces. Aim for uniform pieces so they distribute evenly throughout the salad. Place the prepared chicken in a large mixing bowl.
- Chop the Vegetables: Finely dice the celery, red onion, and bell pepper. The key here is “finely diced” to ensure a pleasant texture in every bite and to prevent any single vegetable from overpowering the others. Add these chopped vegetables to the bowl with the chicken.
- Whisk the Dressing: In a separate medium bowl, combine the mayonnaise, plain Greek yogurt, fresh chopped dill, Dijon mustard, and lemon juice. Whisk vigorously until all ingredients are well combined and the dressing is smooth and creamy. Taste and adjust the seasoning if needed, adding a pinch more salt or a squeeze of lemon juice to your preference.
- Combine All Ingredients: Add the cooled, drained pasta to the large mixing bowl with the chicken and chopped vegetables. Pour the creamy dill dressing over the pasta mixture.
- Gently Toss to Coat: Using a large spoon or spatula, gently toss all the ingredients together until the pasta, chicken, and vegetables are evenly coated with the dressing. Be careful not to overmix, as this can break down the pasta.
- Season and Chill: Taste the pasta salad and season with salt and black pepper as needed. Remember that flavors tend to meld and deepen as the salad chills. For the best flavor, cover the bowl and refrigerate the pasta salad for at least 30 minutes to allow the flavors to meld and the salad to chill thoroughly before serving.
Easy Variations And Serving Ideas That Fit Real Life
This high protein chicken pasta salad is incredibly versatile, making it easy to adapt to different tastes and occasions. Don’t hesitate to get creative with your additions and serving methods to keep things fresh and exciting.
For a kid-friendly version, you might want to reduce the amount of red onion or even omit it if your children are sensitive to its strong flavor. You can also use smaller pasta shapes like elbow macaroni or ditalini, which are often more appealing to younger eaters. Adding a handful of frozen peas or corn (thawed) can also be a hit, as they add a touch of sweetness and color.
Simple swaps can transform the salad entirely. Instead of chicken, consider using canned tuna or salmon for an equally high-protein, omega-3 rich alternative. For a vegetarian option, chickpeas or white beans work wonderfully. You can also swap out the bell pepper for finely chopped cucumber or grated carrots for a different crunch. A sprinkle of crumbled feta cheese or a few Kalamata olives can add a Mediterranean twist.
When serving for a party or buffet, this pasta salad is a fantastic option. It holds up well at room temperature for a short period (though always best chilled) and is easy to scoop. Serve it in a large, attractive bowl with a serving spoon. You can garnish it with extra fresh dill sprigs or a sprinkle of paprika for visual appeal.
Optional toppings and dips can elevate the experience. A sprinkle of toasted slivered almonds or sunflower seeds can add a delightful nutty crunch. A side of crusty bread or whole-wheat crackers is perfect for scooping up any extra dressing. If you like a little heat, a dash of red pepper flakes mixed into the dressing can add a subtle kick.
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 every time with your high protein chicken pasta salad.
One frequent mistake is overcooking the pasta. Overcooked pasta becomes mushy and doesn’t hold up well in a cold salad. Always cook your pasta to al dente, which means it should still have a slight bite to it. Rinsing it immediately with cold water after draining is also crucial to stop the cooking process and prevent it from sticking together.
Not cooling the pasta properly before mixing can lead to a watery or separated dressing. If the pasta is still warm, it will melt the mayonnaise and yogurt, resulting in a thin, unappetizing dressing. Ensure your pasta is completely cool and well-drained before adding it to the other ingredients.
Under-seasoning is another common issue. Cold dishes often require more seasoning than warm ones because cold temperatures can dull flavors. Don’t be afraid to taste the dressing before adding it, and then taste the finished salad again before chilling. Adjust the salt and pepper as needed. Remember, you can always add more, but you can’t take it away.
Using too much dressing can make the salad soggy and heavy. Start with the recommended amount and add more only if the salad seems too
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.
