Mediterranean Chicken Pasta Salad

Mediterranean Chicken Pasta Salad in a black meal prep dish

Mediterranean Chicken Pasta Salad

This Mediterranean Chicken Pasta Salad is made up of chicken breasts, pasta, vegetables and mixed with a Mediterranean inspired dressing for flavor. It is meant to be eaten cold making it a perfect meal prep for those who don’t have the ability to reheat their meals.
PREP TIME
35 Minutes
COOK TIME
30 Minutes

Per Serving – Makes 5

605 Calories

35g C | 45g P | 32g F

How to Meal Prep Mediterranean Chicken Pasta Salad

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Mediterranean Chicken Pasta Salad in a black meal prep dish

Mediterranean Chicken Pasta Salad

4.17 from 6 votes
Course: Main Dish
Cuisine: American, meal prep
Keyword: chicken, free, gluten free
Prep Time: 30 minutes
Cook Time: 35 minutes
Total Time: 1 hour 5 minutes
Servings: 5 servings
Calories: 605kcal
This Mediterranean Chicken Pasta Salad is made up of chicken breasts, pasta, vegetables and mixed with a Mediterranean inspired dressing for flavor. It is meant to be eaten cold making it a perfect meal prep for those who don't have the ability to reheat their meals.
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Ingredients

For the Chicken

  • 1.5 lbs (681 g) boneless skinless chicken breast
  • 2 tsp (10 g) oil
  • 1⅓ tbsp (20 g) lemon juice
  • ½ tsp (2 g) onion powder
  • ½ tsp (2 g) garlic powder
  • ½ tsp (2 g) cumin
  • ½ tsp (3 g) salt
  • 1 tsp (1 g) dried oregano

For the Pasta

  • 8 oz (227 g) chickpea pasta dry weight, any pasta works if you don't want to use chickpea

For the Vegetables

  • 1 medium (150 g) cucumber
  • 5 oz (150 g) spinach
  • 8 oz (227 g) cherry tomatoes
  • 1 small (125 g) red onion

For the Dressing

  • 6 tbsp (90 g) olive oil
  • ¼ cup (60 g) red wine vinegar
  • 1 tbsp (15 g) lemon juice
  • 2 cloves (10 g) garlic
  • 2 tsp (2 g) dried oregano
  • tsp (2 g) salt
  • ½ tsp (2 g) pepper
  • 1 cup (112 g) crumbled feta cheese

Instructions

For the Pasta

  • Bring a large pot of water to a boil. Add the pasta and cook until it's al dente, according to the package instructions. Once it's cooked, drain the pasta and rinse under cold water to cool it down and stop the cooking process.

For the Chicken

  • Preheat your oven to 400°F (204℃).
  • In a bowl mix together the oil, lemon juice, onion powder, garlic powder, cumin, oregano, and salt. Add the chicken and toss to coat the surface.
  • Place the chicken into a casserole dish and cover with foil.
  • Roast at 400°F (204℃) for 20-30 minutes. The size of your chicken will impact cooking time. Larger pieces will likely take closer to 30 minutes while smaller ones less.
  • Once the chicken is done cooking, allow it to cool and cut it into thin, bite sized slices. I find that cold chicken breasts tastes best when it is sliced thin.

For the Vegetables

  • Wash and cut the tomatoes and cucumber. Cut the tomatoes into halves or quarters depending on their size. Cut the cucumber into a medium dice. Remove the seeds from the cucumber with a spoon before dicing.
  • Cut the red onion into a thin slices and rinse them under cold water to take the bite out of the raw onion. Pat dry with paper towel.
  • Combine all of the vegetables and spinach into a large bowl

For the Dressing

  • In a small bowl, whisk together the olive oil, red wine vinegar, minced garlic, lemon juice, dried oregano, and salt to create the dressing.
  • NOTE: The spinach will stay fresher if you add it to your meals right before eating. If you don't mind the extra step this is a good choice. I personally don't mind so I add it all when I am prepping the meals.

Construction

  • In the large bowl with the vegetables, add in the drained noodles and spinach and pour the dressing over the top. Toss everything together to ensure it's well coated. Add the sliced chicken and feta cheese and give everything another good toss.

Plating

  • This recipe makes 5 servings. Divide the pasta salad evenly among 5 meal prep containers. They will last up to 5 days in the fridge.
  • It's likely it will be undersalted when you plate. I prefer to salt just before eating each dish as salt will encourage water to be released from your vegetables.

Nutrition

Calories: 605kcal | Carbohydrates: 35g | Protein: 45g | Fat: 32g | Fiber: 8.5g

NUTRITIONAL INFO FOR THE Mediterranean Chicken Pasta Salad

The information in this table represents the estimate for the total nutrition of the recipe as it is written. If you wanted to split the recipe into more or less servings than what is originally listed you can use this table to determine the nutritional estimates.  If you update the number of servings in the “Servings” field of the recipe above, the information in these tables are no longer accurate as you have updated the ingredients.

Servings
Carbs
174.3g
Protein
227.2g
Fat
157.6g
Calories
3024.4 cals

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This Post Has 10 Comments

  1. Richard

    I think the serving stepper is broken. It says for 5 servings I need 7.5 lbs of chicken.

    1. Gavin McClain

      I think fortis one 1 serving means 5 servings, at least for the time being. 1.5 lbs of chicken would be excessive for one serving of any dish.

      1. Richard

        I think you’re right.

  2. Josh H

    What kind of pasta is that? Looks good and I want to try that

  3. Remy Sheppard

    1 star
    I think the portions are wrong… 80 ounces of pasta and 15 pounds of chicken for 10 servings?

  4. Peter Trykoff

    5 stars
    Flavors are great on this one! A nice summer addition.

  5. Bruce

    4 stars
    Great flavor. Hope he does more salads. Not as filling as I’d like. What to add and keep calorie count down?

  6. Taylor

    5 stars
    Made this tonight. Thought it was perfect. Delicious!!

  7. Christopher Abbey

    5 stars
    Big fan of this. I have made it 2 weeks in a row. Refreshing during this summer heat.

  8. Sam Williams

    5 stars
    I can’t believe I made salad for a week and liked it.

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