The Powerhouse Picnic Salad Creamy LemonDill Chicken HighProtein Pasta Salad

Creamy Chicken Protein Salad

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Preparation time:25 Mins

Cooking time:15 Mins

Servings:6 servings

Ingredients:

• 12 ounces High-Protein Pasta (Fusilli or Rotini, chickpea or lentil-based preferred)
• 5 lbs Boneless, Skinless Chicken Breast, cut into 1-inch cubes
• 2 Tbsp Olive Oil
• 1 tsp Paprika (Smoked preferred)
• Salt & Black Pepper to taste
• 1 cup Plain Greek Yogurt (2% or whole milk)
• 1/2 cup Light Mayonnaise or Crème Fraîche
• 3 Tbsp Fresh Lemon Juice
• 1 Tbsp Dijon Mustard
• 1/4 cup Fresh Dill, chopped
• 1 tsp Garlic Powder
• 1/2 tsp Onion Powder
• 2 stalks Celery, finely diced
• 1/4 cup Red Onion, finely minced
• 1 cup Frozen Sweet Peas, thawed
• 1 cup Cherry or Grape Tomatoes, halved

Instructions:

• Cook high-protein pasta in heavily salted boiling water according to package directions until al dente. Drain immediately, rinse briefly with cold water to stop cooking, and set aside.
• Season cubed chicken generously with salt, pepper, and paprika. Heat olive oil in a large skillet over medium-high heat. Sear chicken in batches until golden brown on all sides and cooked through (internal temperature 165°F/74°C). Remove and let cool slightly.
• In a large mixing bowl, whisk together the Greek yogurt, mayonnaise/crème fraîche, lemon juice, Dijon mustard, chopped dill, garlic powder, and onion powder. Season well with salt and pepper. Taste and adjust seasoning as needed for the perfect tang.
• To the bowl with the dressing, add the cooled pasta, diced celery, minced red onion, thawed peas, and halved tomatoes.
• Dice the cooled cooked chicken into bite-sized pieces and gently fold into the salad mixture, ensuring everything is evenly coated with the creamy dressing. This is now a true Creamy HighProtein Pasta Salad with Chicken.
• Cover the bowl and refrigerate for at least 30 minutes to allow the pasta to absorb the dressing flavours. Adjust seasoning one last time before serving.

Nutrition Facts

Calories:1066 kcal

Protein:13.7 g

Fat:25.3 g

Carbs:56.4 g

Fiber:15.7 g

Sugar:0.0 g

Sodium:420 mg

Recipe Info

Category:Main Course, Salad

Cuisine:American

Crush the Midday Slump: Introducing Your New Favourite Protein Powerhouse

We all know that familiar dip around 2 PM—the moment your energy flags, your focus dissolves, and the siren call of sugary snacks becomes almost irresistible. Combatting this slump requires more than just another cup of coffee; it demands thoughtful nutrition. Enter the Creamy HighProtein Pasta Salad with Chicken : a powerhouse dish designed not just to satisfy your hunger, but to fuel sustained energy until dinner. This recipe moves beyond the notion of pasta salad as a mere side dish. It is engineered to be a complete, satisfying meal, rich in lean protein and vibrant flavour, making it the ideal candidate for your weekly meal rotation.

Why This Creamy HighProtein Pasta Salad with Chicken Redefines Lunch

This particular take on a classic dish excels because it perfectly balances macronutrients without sacrificing that satisfying, comforting texture we crave from a creamy salad. We’re aiming for a High Protein Pasta Salad that truly holds up, offering substantial satiety. The inclusion of chicken breast and protein-enriched pasta ensures every bite contributes meaningfully to your daily protein goals. It’s proof that healthy eating doesn't require sacrificing indulgence; it just requires smarter ingredient choices. This Creamy Chicken Pasta Salad manages to feel decadent while remaining genuinely nourishing.

The Ultimate Meal Prep Secret for Busy Weeks

One of the greatest strengths of this Protein Pasta Salad Recipe is its incredible suitability for batch preparation. Spend 40 minutes on a Sunday assembling this Quick Meal Prep Salad , and you secure genuinely nutritious lunches for the next three to four days. Unlike many salads that wilt after a day or two, the robust nature of the pasta and the binding qualities of our special dressing allow this dish to actually improve in flavour overnight, making it a superior choice for busy schedules. It transitions seamlessly from the refrigerator to your desk, providing instant sustenance.

Elevating the Classic: Ditching Heavy Mayo for Zesty Greek Yogurt

The defining characteristic of this recipe, and what elevates it to a Healthy Protein Pasta Salad , is the dressing base. We consciously step away from the heavy, saturated fats often found in traditional preparations. Instead, we rely on the rich, tangy structure of Greek yogurt. This substitution dramatically boosts the protein content while imparting a refreshing zestiness that cuts beautifully through the starchiness of the pasta. A small addition of light mayonnaise or crème fraîche is used purely to soften the yogurt’s edge and create that luxurious, clingy texture without weighing the dish down.

Texture Tactics: Achieving Perfect Al Dente Pasta Every Time

The foundation of any great pasta salad lies in the texture of the noodle. For this Creamy High Protein Pasta Salad with Chicken , selecting a hearty, ridged pasta shape—like fusilli or rotini, especially those made from lentils or chickpeas—is key, as they hold onto the dressing best. The cooking process must be precise: boil until just al dente . Crucially, once drained, you must immediately rinse the pasta under cool water. This stops residual cooking and washes away surface starch, preventing the final dish from congealing into a dense mass once chilled.

The Building Blocks: A Carefully Curated Ingredient List

Crafting this superlative Chicken Pasta Salad requires selecting components that offer flavour, structure, and nutritional density. We need three main categories of ingredients: the core carbohydrates and protein sources, the crunchy textural elements, and the vibrant herbs and seasonings. Every element plays a specific role in achieving the final harmonious result, ensuring a balanced profile that avoids the common pitfall of being either too bland or too heavy.

Choosing Your Protein Base: Chicken Prep and Flavor Infusion

For the primary protein, we utilize 1.5 lbs of boneless, skinless chicken breast. The secret to flavourful cold chicken is seasoning before cooking. Cubed chicken is tossed generously with salt, pepper, and a touch of smoked paprika for warmth and colour. Sear this chicken in a skillet with olive oil over medium-high heat until beautifully golden and fully cooked through. It’s vital to let the chicken cool slightly before incorporating it into the final salad; hot chicken will melt the dressing and cause the salad to break down prematurely.

Vegetable Crunch Factor: Must-Have Fresh Additions

Texture is the backbone of a satisfying cold salad. For mandatory crunch, we incorporate finely diced celery and a small amount of finely minced red onion. The celery offers crisp, watery refreshment, while the red onion adds a sharp aromatic lift. To incorporate sweetness and colour, halved cherry tomatoes provide bursts of acidity, and pre-thawed frozen sweet peas offer tiny, tender pockets of sweetness that blend seamlessly with the creamy coat.

Essential Pantry Staples for Binding the Salad

Beyond the main components, certain pantry items are non-negotiable for binding this Creamy High Protein Pasta Salad with Chicken . Dijon mustard anchors the dressing with a pleasant sharpness, while garlic and onion powders provide foundational savoury depth that penetrates the pasta better than fresh versions might in a cold salad. The use of high-quality pasta made from pulses or legumes naturally elevates the fibre and protein metrics of this already robust dish.

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Step-by-Step Construction of Your Creamy HighProtein Pasta Salad with Chicken

Bringing this recipe to life is straightforward, focusing on preparation efficiency and gentle assembly. The total active time is impressively low, making this dish perfect even on a weeknight when you need High Protein Lunch Ideas ready for the next day.

Phase One: Cooking Pasta and Preparing the Chicken Components

Begin by bringing a large pot of water to a rolling boil and salting it liberally. Cook your chosen high-protein pasta until it achieves that perfect al dente chew, usually a minute or two less than package directions suggest. As mentioned, drain immediately and rinse well under cold running water until cool to the touch, then set aside in a large mixing bowl. While the pasta cooks, cube and season your chicken, searing it in batches until cooked through, then remove it from the heat to cool.

The Gentle Art of Mixing: Combining Ingredients Without Mashing

The dressing must be fully whisked together in a separate bowl until smooth and homogenous before it meets the solid ingredients. Once the dressing is perfect, add the cooled pasta, celery, red onion, peas, and tomatoes directly into the dressing bowl. Now, gently fold these components together with a large spatula, ensuring the dressing coats everything evenly. Finally, dice the cooled chicken into appropriate bite sizes and fold it in last, taking care not to break up the pasta or crush the vegetables.

Chilling Protocols: Allowing Flavours to Fully Marry

While you could technically serve this immediately, the true magic happens after a rest period. Cover the assembled Creamy High Protein Pasta Salad with Chicken and transfer it to the refrigerator for a minimum of 30 minutes, though an hour or two is even better. This chilling time allows the pasta to absorb the bright, tangy notes of the Greek yogurt dressing, resulting in a far more integrated and delicious final product.

Mastering the Dressing: The Secret to Creaminess Without the Guilt

The dressing is where this Protein Pasta Salad Recipe truly shines, delivering the satisfaction of a rich, creamy preparation using significantly better nutritional components. The goal is a thick, luscious coating that adheres beautifully to every ridge of the pasta.

To achieve this, start with a full cup of plain Greek yogurt—opting for 2% or whole milk provides superior mouthfeel compared to non-fat varieties. Whisk this vigorously with a half cup of light mayonnaise or crème fraîche. The acidity from three tablespoons of fresh lemon juice must be present to counteract the richness. Incorporate the Dijon mustard for that underlying savoury kick, followed by the powdered seasonings (garlic and onion) and the hero herb: a generous quarter cup of freshly chopped dill. Season aggressively with salt and pepper; remember that chilling dulls flavours slightly, so taste it when it's ready and ensure it sings brightly right now.

Maximizing Freshness: Storage Secrets for Lasting Deliciousness

A well-made Creamy HighProtein Pasta Salad with Chicken keeps exceptionally well, reinforcing its status as excellent for High Protein Lunch Ideas . Store leftovers tightly sealed in an airtight container in the main body of the refrigerator (avoiding the door, where temperatures fluctuate).

How Long Does This Salad Truly Last in the Fridge?

Due to the high acidity from the lemon juice and the stabilizing properties of the Greek yogurt base, this salad holds its quality and flavour profile beautifully for up to four days. After day four, the pasta may begin to absorb too much moisture, potentially becoming slightly softer.

Beyond Lemon-Dill: Exploring Alternate Herb and Spice Profiles

While the lemon-dill combination is a classic winner, customization is encouraged. For a warmer, earthier profile, replace the dill with fresh chives and a teaspoon of dried thyme. Alternatively, for a smoky Southwestern twist, omit the dill and add smoked paprika to the dressing, swapping the celery for finely diced bell peppers and black beans in the mix-ins.

Vegan/Vegetarian Swaps for the High-Protein Base

Transforming this into a meat-free marvel is simple. Omit the chicken and incorporate one can of rinsed chickpeas alongside one cup of shelled edamame for a vegetarian version. For a fully vegan option, ensure your pasta is plant-based, and substitute the Greek yogurt and mayonnaise with a thick, neutral-flavoured cashew cream or high-quality vegan mayo. The dressing ratios will require slight tweaking based on the thickness of the vegan base used.

Troubleshooting: Fixing a Salad That's Too Thick or Too Thin

The most common issue with prepped pasta salads is incorrect consistency after chilling. If your Creamy HighProtein Pasta Salad with Chicken becomes too thick or stiff (a common occurrence as pasta absorbs liquid), simply stir in a tablespoon of milk (dairy or non-dairy) or an extra squeeze of fresh lemon juice until the desired creamy consistency returns. If, conversely, the dressing was too thin initially, add a dollop more Greek yogurt and vigorously fold it in to re-thicken the mix.

Customizing Your Salad: Pro Tips and Flavour Twists

To truly make this dish your own, consider adding textural complexity through nuts or seeds. Toasted slivered almonds or sunflower seeds sprinkled on top just before serving introduce a satisfying snap that contrasts nicely with the creamy dressing. For those who enjoy a bit of sweetness against the tanginess, a few finely chopped dried cranberries scattered throughout the mix-ins can offer a delightful counterpoint to the savoury chicken. This Healthy Protein Pasta Salad is adaptable enough to handle almost any fresh vegetable you have on hand, making it perfect for using up those odds and ends in the crisper drawer.