Healthy and so flavorful, this Chicken Pasta Salad is like a whole meal in a bowl!
The other day when I was making this really delicious Chicken Pasta Salad, I was thinking about why it’s called a salad, about why we wouldn’t just call it Cold Chicken and Pasta or something like that. We call a lot things salad: a bowl of leafy greens may be the first thing that comes to mind when we say “salad,” but then what about tuna salad or egg salad or chicken salad? People make rice salads and we can’t forget about potato salad and then the one that inspired this question–the pasta salad. How can all these things be salads?
Well, I did some research and now it all makes sense. I discovered that the word “salad” comes from the Latin sal for salt, which gave rise to herba salata, which meant “salted herb,” so that may have been the very first salad! But the word salad has evolved over the centuries and across cultures to describe any combination of things that are mixed together with a dressing. So if there is a dressing–whether it’s mayonnaise or oil & vinegar based–it’s a salad (or at least it can be called one).
So here we have Chicken Pasta Salad that features a most wonderful dressing made of olive oil, red wine vinegar, Italian seasonings and Dijon mustard–a classic vinaigrette that provides the perfect balance for all of the other flavors: the golden brown chunks of chicken, the crisp and smoky bacon, and the salty tang from the feta cheese.
This salad might more accurately be called a full meal in a bowl since it has shining representatives from all of the food groups: protein, veggies, grain, dairy, and fruits (I know you know the tomato is a fruit!). And if you want to add some legumes to the party, try sprinkling some Roasted Chickpeas on top.
The Health Benefits of This Salad
The Mediterranean Diet is getting a lot of buzz these days for being a very healthy way to eat; some call it more of a lifestyle than a diet. This way of eating focuses on vegetables, whole grains, and good fats–all foods that have been shown to have a number of health benefits, including lowering the risk of diabetes and heart disease. This Chicken Pasta Salad checks a lot of the Mediterranean Diet’s boxes.
You’ll get a lot of essential nutrients, including important vitamins and minerals, from the powerhouse veggies–spinach, red onion, and tomatoes. You’ll also get good, heart-healthy fat from the olive oil (a key component of the Mediterranean Diet). Chicken and cheese are both very good sources of protein and while pasta sometimes gets a bad rap, it is part of the Mediterranean Diet because it is a grain and contains some protein, vitamins, and fiber (you can use a whole grain pasta if you’re looking to add even more fiber to this dish).
How to Make Ahead and Store?
The Chicken Pasta Salad can be stored in an airtight container in the refrigerator for 3-5 days or the freezer for up to 3 months; thaw the frozen salad in the fridge overnight before serving.
Serving Suggestions
Like I said, this Chicken Pasta Salad is a full meal in a bowl, but it also makes a great companion to lots of other things you can serve with it as sides. If you want to keep it all in the family, serve this salad with some other dressed up dishes like Roasted Pepper Salad or Mango Avocado Salad or even Watermelon Feta Salad (nothing wrong with feta two ways in one meal!).
If one salad per meal is enough salad for you, though, try pairing this Chicken Pasta Salad with the classic Green Beans Almondine or Grilled Asparagus. Chicken Pasta Salad is also a terrific dish for when you’re entertaining friends. When book club meets at my house, it’s my go-to entree, and I love to serve it with Spiced Tomatoes and Chickpeas on Homemade Flatbread, mini Cream Cheese Stuffed Peppers and these super yummy Strawberry Shortcake Cupcakes for dessert!
Chicken Pasta Salad
Ingredients
- 1 lb fusilli pasta
- 2 boneless skinless chicken breasts about 1 pound
- 1 tsp garlic powder
- Kosher salt to taste
- Freshly ground black pepper to taste
- 1 tbsp extra-virgin olive oil
- 4 slices bacon cooked and crumbled
- 2 cups halved grape tomatoes
- 2 cups packed spinach
- 1/2 cup crumbled feta cheese
- 1/4 red onion thinly sliced
- 2 tbsp freshly chopped dill
- 1/4 cup extra-virgin olive oil
- 3 tbsp red wine vinegar
- 1/2 tsp Italian seasoning
- 1 clove garlic minced
- 1 tbsp dijon mustard
Instructions
- Cook pasta: Boil the fusilli in salted water until al dente, then drain and place in a large bowl.
- Prepare chicken: Season the chicken breasts with garlic powder, salt, and pepper, then cook in olive oil until golden. Let them rest before cutting into pieces.
- Create dressing: Whisk together olive oil, vinegar, Italian seasoning, minced garlic, and dijon mustard. Season with salt and pepper to your liking.
- Assemble salad: Toss the pasta with chicken, bacon, tomatoes, spinach, feta, onion, and dill. Drizzle with dressing and toss until everything is well coated.
Leave a Comment