Mediterranean Chicken Pasta Salad: A Delicious & Healthy Recipe

Mediterranean Chicken Pasta Salad: Just imagine tender, grilled chicken mingling with vibrant, sun-ripened vegetables, all tossed in a light and zesty dressing with perfectly cooked pasta. Sounds like a vacation on a plate, doesn’t it? This isn’t just a salad; it’s a celebration of fresh, flavorful ingredients that will transport your taste buds straight to the sun-kissed shores of the Mediterranean.

The Mediterranean diet, renowned for its health benefits and delicious flavors, has a rich history rooted in the culinary traditions of countries like Greece, Italy, and Spain. This Mediterranean Chicken Pasta Salad draws inspiration from those time-honored traditions, combining simple, wholesome ingredients in a way that’s both satisfying and incredibly good for you. It’s a modern twist on classic Mediterranean flavors.

What’s not to love? People adore this dish for its incredible versatility. It’s perfect for a quick and easy weeknight dinner, a potluck contribution that’s sure to impress, or a refreshing lunch on a warm day. The combination of lean protein, healthy fats, and complex carbohydrates makes it a complete and balanced meal. Plus, the bright, tangy flavors and satisfying textures – the slight chew of the pasta, the crispness of the vegetables, the tenderness of the chicken – create a symphony of sensations that will keep you coming back for more. It’s truly a crowd-pleaser!

Ingredients:

• For the Chicken:
• 1.5 lbs boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon red pepper flakes (optional)
• Salt and freshly ground black pepper to taste
• For the Pasta Salad:
• 1 lb pasta (rotini, penne, or farfalle work well)
• 1 cup Kalamata olives, pitted and halved
• 1 cup sun-dried tomatoes, oil-packed, drained
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1/2 cup red onion, thinly sliced
• 4 oz feta cheese, crumbled
• 1/2 cup fresh parsley, chopped
• 1/4 cup fresh basil, chopped
• For the Dressing:
• 1/2 cup olive oil
• 1/4 cup red wine vinegar
• 2 cloves garlic, minced
• 1 tablespoon Dijon mustard
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon sugar (optional, to balance acidity)
• Salt and freshly ground black pepper to taste

Preparing the Chicken:

Okay, let’s start with the chicken! This is the heart of our Mediterranean Chicken Pasta Salad, so we want to make sure it’s flavorful and cooked perfectly. I like to use boneless, skinless chicken breasts because they’re easy to work with, but you could also use chicken thighs if you prefer.

1. Prepare the Chicken Breasts: First, pat the chicken breasts dry with paper towels. This helps them get a nice sear when we cook them. If the chicken breasts are very thick, you can slice them horizontally in half to ensure they cook evenly and faster. This also helps the flavors penetrate better.
2. Season the Chicken: In a small bowl, combine the olive oil, dried oregano, dried basil, garlic powder, onion powder, and red pepper flakes (if using). Mix well. Then, rub this mixture all over the chicken breasts, making sure they’re evenly coated. Season generously with salt and freshly ground black pepper. Don’t be shy with the seasoning – it’s what gives the chicken its delicious Mediterranean flavor!
3. Cook the Chicken: Heat a large skillet over medium-high heat. Once the skillet is hot, add the seasoned chicken breasts. Cook for about 5-7 minutes per side, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C). Use a meat thermometer to ensure accuracy. The chicken should be nicely browned on the outside and juicy on the inside.
4. Rest and Dice the Chicken: Once the chicken is cooked, remove it from the skillet and let it rest for at least 5 minutes before dicing or shredding it. This allows the juices to redistribute, resulting in more tender and flavorful chicken. I prefer to dice the chicken into bite-sized pieces for the pasta salad, but you can shred it if you prefer.

Cooking the Pasta:

While the chicken is resting, let’s get the pasta cooking. The type of pasta you use is really up to you, but I find that rotini, penne, or farfalle work best because their shapes hold the dressing and other ingredients nicely.

1. Boil the Water: Fill a large pot with water and bring it to a rolling boil. Add a generous pinch of salt to the water. This seasons the pasta as it cooks.
2. Cook the Pasta: Add the pasta to the boiling water and cook according to the package directions, until al dente. Al dente means “to the tooth” in Italian, and it refers to pasta that is firm to the bite. Overcooked pasta will be mushy and won’t hold its shape well in the salad.
3. Drain and Rinse the Pasta: Once the pasta is cooked, drain it in a colander. Then, rinse it with cold water to stop the cooking process and prevent it from sticking together. This also helps to cool the pasta down quickly so you can assemble the salad sooner.
4. Toss with a Little Olive Oil (Optional): After rinsing, you can toss the pasta with a little bit of olive oil to prevent it from sticking together. This is especially helpful if you’re not assembling the salad right away.

Preparing the Vegetables and Other Ingredients:

Now, let’s get all the other ingredients prepped and ready to go. This is where the Mediterranean flavors really start to shine!

1. Prepare the Olives: If your Kalamata olives are not already pitted, pit them and then halve them.
2. Prepare the Sun-Dried Tomatoes: Drain the sun-dried tomatoes from their oil. If they are packed in oil, gently pat them dry with paper towels. If they are very large, you can chop them into smaller pieces.
3. Dice the Bell Peppers: Dice the red and yellow bell peppers into small, bite-sized pieces.
4. Slice the Red Onion: Thinly slice the red onion. If you find the red onion to be too strong, you can soak the slices in cold water for about 10 minutes to mellow out the flavor.
5. Crumble the Feta Cheese: Crumble the feta cheese into small pieces.
6. Chop the Fresh Herbs: Chop the fresh parsley and basil. Fresh herbs add a burst of flavor to the salad, so don’t skip this step!

Making the Dressing:

The dressing is what ties everything together in this Mediterranean Chicken Pasta Salad. It’s a simple vinaigrette with lots of flavor.

1. Combine the Ingredients: In a small bowl or jar, whisk together the olive oil, red wine vinegar, minced garlic, Dijon mustard, dried oregano, dried basil, sugar (if using), salt, and freshly ground black pepper.
2. Whisk or Shake Well: Whisk the ingredients together vigorously until they are well combined and emulsified. If you’re using a jar, you can simply put the lid on and shake it until the dressing is emulsified.
3. Taste and Adjust Seasoning: Taste the dressing and adjust the seasoning as needed. You may want to add more salt, pepper, or red wine vinegar to suit your taste.

Assembling the Mediterranean Chicken Pasta Salad:

Finally, the moment we’ve all been waiting for – assembling the salad! This is where all the individual components come together to create a delicious and satisfying meal.

1. Combine the Ingredients: In a large bowl, combine the cooked pasta, diced chicken, Kalamata olives, sun-dried tomatoes, diced bell peppers, sliced red onion, crumbled feta cheese, chopped parsley, and chopped basil.
2. Pour the Dressing: Pour the dressing over the salad.
3. Toss Gently: Gently toss all the ingredients together until they are evenly coated with the dressing. Be careful not to overmix, as this can cause the pasta to break down.
4. Chill (Optional): For the best flavor, cover the salad and chill it in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together. However, you can also serve it immediately if you’re in a hurry.
5. Serve and Enjoy: Serve the Mediterranean Chicken Pasta Salad chilled or at room temperature. It’s delicious on its own as a main course, or as a side dish to grilled chicken, fish, or vegetables.

Conclusion:

This Mediterranean Chicken Pasta Salad isn’t just another recipe; it’s a vibrant, flavorful experience waiting to happen! I truly believe you’ll find yourself reaching for this recipe again and again, especially during those warm summer months or whenever you’re craving a taste of the Mediterranean. The combination of tender chicken, perfectly cooked pasta, crisp vegetables, salty olives, and tangy feta, all tossed in that bright lemon-herb dressing, is simply irresistible. It’s a symphony of textures and tastes that will leave you feeling satisfied and energized.

But what truly makes this salad a must-try is its versatility. It’s not just a side dish; it’s a complete meal in itself. Pack it for lunch, serve it at a picnic, or enjoy it as a light and refreshing dinner. And the best part? You can easily customize it to your liking!

Serving Suggestions and Variations:

* For a heartier meal: Add grilled shrimp or chickpeas for extra protein.
* Spice it up: A pinch of red pepper flakes in the dressing will add a subtle kick.
* Vegetarian option: Omit the chicken and add more vegetables like roasted red peppers or artichoke hearts. You can also add some grilled halloumi cheese for a salty and satisfying alternative.
* Grain-free option: Use gluten-free pasta or even quinoa for a healthy and delicious twist.
* Serving suggestion: Serve chilled or at room temperature. Garnish with fresh parsley or basil for an extra touch of freshness. A squeeze of fresh lemon juice right before serving can also brighten the flavors.
* Make it ahead: This salad is even better the next day, as the flavors have time to meld together. Just be sure to store it in an airtight container in the refrigerator.

I’ve made this Mediterranean Chicken Pasta Salad countless times, and each time it’s a hit. It’s the perfect dish to bring to potlucks, barbecues, or any gathering where you want to impress your friends and family with a healthy and delicious meal. It’s also a great way to use up leftover grilled chicken or rotisserie chicken.

Don’t be intimidated by the list of ingredients; this recipe is surprisingly easy to make. The most important thing is to use fresh, high-quality ingredients. The better the ingredients, the better the salad will taste. And don’t be afraid to experiment with different variations to find your perfect combination.

I’m so confident that you’ll love this recipe that I urge you to give it a try. It’s a guaranteed crowd-pleaser and a delicious way to enjoy the flavors of the Mediterranean. Once you’ve made it, I’d love to hear about your experience! Share your photos and comments on social media using [Your Hashtag] or leave a review on the recipe page. Let me know what variations you tried and what you thought of the overall flavor. Your feedback is invaluable and helps me to continue creating recipes that you’ll love. So go ahead, get in the kitchen, and whip up a batch of this amazing Mediterranean Chicken Pasta Salad. You won’t regret it! Happy cooking!

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