Description
Whip up a protein-packed chicken pasta salad meal prep that stays fresh all week. Quick, tasty, and perfect for lunch on the go!
Ingredients
Scale
- 2 cups cooked whole‑grain penne pasta (about 8 oz dry)
- 2 cups cooked, shredded chicken breast (about 1 lb raw)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ½ cup red onion, finely chopped
- 1 cup arugula or baby spinach
- ¼ cup feta cheese, crumbled
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 clove garlic, minced
- Salt and pepper, to taste
- Fresh basil, chopped (optional garnish)
Instructions
- Cook the pasta. Bring a large pot of salted water to a boil. Add the penne and cook until al dente, about 11 minutes. Drain, rinse under cold water, and set aside to cool.
- Prepare the chicken. While the pasta cooks, season the chicken breasts with salt and pepper. Grill or sauté over medium heat until cooked through, about 6–7 minutes per side. Let rest, then shred with two forks.
- Make the dressing. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until emulsified.
- Combine the salad. In a large mixing bowl, toss the cooled pasta, shredded chicken, cherry tomatoes, cucumber, red onion, and arugula. Pour the dressing over the mixture and stir until everything is evenly coated.
- Finish and portion. Gently fold in the crumbled feta. Taste and adjust seasoning if needed. Divide the salad into 4 airtight containers for the week.
- Garnish. Sprinkle chopped basil over each container just before serving for a fresh burst of flavor.
Notes
- Use pre‑shredded chicken to cut prep time even further.
- Rinse pasta under cold water to stop the cooking process and keep it from sticking.
- Keep the dressing separate until you’re ready to eat if you prefer a crisper salad.
- Add a handful of toasted pine nuts or sunflower seeds for extra crunch.
- Prep Time: 15 mins
- Cook Time: 0 mins
- Category: Lunch
- Method: No-Cook
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 8g
- Sodium: 420mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 3g
- Protein: 24g
- Cholesterol: 70mg
Keywords: chicken pasta salad meal prep