This high-protein chicken pasta salad is perfect for easy lunches, whether you’re at home or packing it for work. Enjoy a delicious and healthy meal that’s simple to prepare and satisfying.

High-Protein Spring Chicken Pasta Salad for Easy Lunches 16

Each serving provides about 30 grams of protein. This recipe is designed for busy individuals and families looking for a quick, nutritious, and flavorful meal that can be made ahead of time and enjoyed throughout the week.

Discover how to whip up this spring chicken pasta salad with minimal fuss and maximum flavor. It’s a versatile dish that’s sure to become a staple in your lunch rotation, offering a refreshing change from everyday sandwiches and wraps.

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

What You’ll Love About This Quick And Easy Recipe

This high-protein spring chicken pasta salad is a true lifesaver for anyone juggling a busy schedule but still wanting to eat well. It’s perfect for meal prepping on a Sunday, providing healthy, ready-to-go lunches for the entire work week. Families will appreciate how easily it comes together, making it a great option for weeknight dinners when time is short or as a side dish for a casual get-together. The combination of tender pasta, lean chicken, and fresh vegetables tossed in a light, creamy dressing makes it incredibly satisfying without feeling heavy. It’s also an excellent choice for picnics, potlucks, or any occasion where you need a dish that travels well and pleases a crowd.

Everything You Need To Make This Recipe Without Stress

Gathering your ingredients before you start cooking makes the whole process smoother and more enjoyable. This recipe uses common pantry staples and fresh produce that are easy to find at any grocery store. The beauty of pasta salad is its flexibility, so don’t be afraid to make simple substitutions based on what you have on hand or what your family prefers.

INGREDIENTS:

8 ounces rotini pasta (or other small pasta shape)
2 cups cooked chicken, shredded or diced
1 cup frozen peas, thawed
1 cup chopped celery
1/2 cup chopped red onion
1/2 cup mayonnaise
1/4 cup plain Greek yogurt
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
1 teaspoon dried dill
1/2 teaspoon garlic powder
Salt and black pepper to taste

For the pasta, rotini works wonderfully because its spirals hold the dressing well, but penne, elbow macaroni, or farfalle are also excellent choices. If you don’t have cooked chicken on hand, a rotisserie chicken from the grocery store is a fantastic shortcut. You can also quickly boil or bake a couple of chicken breasts and shred them. Feel free to swap out the frozen peas for chopped bell peppers, corn, or even blanched green beans if you prefer. Plain Greek yogurt adds a nice tang and extra protein to the dressing; if you don’t have it, you can use all mayonnaise, though the salad will be a bit richer. Fresh dill is always best, but dried dill works perfectly fine in a pinch.

Time Needed From Start To Finish

Prep time: 15 minutes
Cook time: 10-12 minutes (for pasta)
Total time: 25-27 minutes

The cooking time primarily accounts for boiling the pasta. If you’re using pre-cooked chicken, the assembly is incredibly fast. Even if you need to quickly cook chicken breasts, you can do so while the pasta boils, keeping your total time under 35 minutes.

How To Make It Step By Step With Visual Cues

Follow these straightforward steps to create a delicious and satisfying chicken pasta salad. The key is to ensure your pasta is cooked perfectly and all ingredients are well combined.

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. Al dente means it should be tender but still have a slight bite to it. Drain the pasta thoroughly and rinse it under cold water to stop the cooking process and cool it down. This prevents the pasta from sticking together and helps the salad stay fresh.
Prepare the chicken and vegetables: While the pasta cooks, shred or dice your cooked chicken into bite-sized pieces. Chop the celery and red onion finely. Thaw the frozen peas by running them under warm water for a minute or two, then drain them well.
Make the creamy dressing: In a large mixing bowl, combine the mayonnaise, Greek yogurt, fresh lemon juice, Dijon mustard, dried dill, and garlic powder. Whisk these ingredients together until the dressing is smooth and well combined.
Combine the salad ingredients: Add the cooled, drained pasta, shredded chicken, thawed peas, chopped celery, and chopped red onion to the bowl with the dressing.
Season and toss: Season the salad generously with salt and black pepper. Start with a teaspoon of salt and a half teaspoon of pepper, then adjust to your taste. Gently toss all the ingredients together until everything is evenly coated with the dressing. Make sure all the pasta and chicken are well-coated.
Chill before serving: For the best flavor, cover the bowl and refrigerate the pasta salad for at least 30 minutes, or ideally for 1-2 hours. This allows the flavors to meld together and the salad to chill thoroughly. Give it another good stir before serving.

Easy Variations And Serving Ideas That Fit Real Life

This chicken pasta salad is incredibly versatile, making it easy to adapt to different tastes and occasions.

Kid-Friendly Ideas: For picky eaters, you might want to reduce the amount of red onion or swap it for milder green onions. You can also use smaller pasta shapes like mini shells or ditalini. Adding a touch of shredded cheddar cheese can also make it more appealing to children.
Protein Swaps: Instead of chicken, consider using cooked shrimp, canned tuna (drained), or even chickpeas for a vegetarian version.
Vegetable Additions: Feel free to toss in other chopped vegetables like bell peppers (any color), cucumber, cherry tomatoes (halved), or even finely chopped broccoli florets for extra crunch and nutrition.
Dressing Twists: For a different flavor profile, you could add a pinch of smoked paprika, a dash of hot sauce for a kick, or some finely chopped fresh parsley or chives for more herby freshness. A touch of apple cider vinegar can also brighten the dressing.
Party and Buffet Serving: This salad is perfect for larger gatherings. Double or triple the recipe as needed. Serve it in a large decorative bowl on a bed of lettuce leaves for an attractive presentation.
Optional Toppings: Before serving, you can sprinkle with a little extra fresh dill, a dash of paprika for color, or some toasted slivered almonds for added texture. A side of crusty bread or crackers makes it a complete meal.

Common Slip-Ups And How To Avoid Them

Even simple recipes can have common pitfalls. Knowing what to look out for can help you achieve perfect results every time.

Overcooking the Pasta: Mushy pasta is the enemy of a good pasta salad. Cook your pasta only until al dente. Rinsing it immediately with cold water after draining stops the cooking process and prevents it from clumping.
Not Cooling the Pasta: Adding warm pasta to the dressing can cause the mayonnaise to separate and the vegetables to wilt. Always cool your pasta completely under cold water before mixing it with other ingredients.
Under-Seasoning: Pasta salads need generous seasoning, especially since they are often served cold, which can dull flavors. Don’t be shy with salt and pepper, and taste as you go. You can always add more.
Dry Salad: If your salad seems too dry after chilling, it’s likely because the pasta absorbed a lot of the dressing. You can easily fix this by stirring in a tablespoon or two of extra mayonnaise, Greek yogurt, or even a splash of milk or chicken broth until it reaches your desired consistency.
Using Warm Chicken: Just like with pasta, ensure your cooked chicken is completely cooled before adding it to the salad. Warm chicken can affect the texture and freshness of the salad.

How To Store It And Make It Ahead Without Ruining Texture

This high-protein chicken pasta salad is an excellent make-ahead meal, perfect for meal prepping.

Storing Leftovers: Store any leftover pasta salad in an airtight container in the refrigerator for up to 3-4 days. The flavors tend to improve over time as they meld together.
Making Ahead: You can prepare this salad up to 2 days in advance. If making it ahead, you might want to hold back a tablespoon or two of the dressing and stir it in just before serving, as the pasta can absorb a lot of the liquid. If it seems a little dry after chilling, simply add a splash of milk, chicken broth, or a bit more mayonnaise and stir well to refresh the consistency.
Freezing: Pasta salads with mayonnaise-based dressings generally do not freeze well. The texture of the mayonnaise can change, becoming watery and separated upon thawing. It’s best to enjoy this salad fresh from the refrigerator within a few days.
**Reheating

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.