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Healthy Chicken Pasta Salad with Avocado, Tomato, and Basil: A Fresh and Flavorful Meal


  • Author: Ashley
  • Total Time: 30 minutes

Description

Refresh your taste buds with this vibrant Healthy Chicken Pasta Salad! Loaded with tender chicken, creamy avocado, juicy tomatoes, and fresh basil, it’s the perfect combination of flavors for a light yet satisfying meal.


Ingredients

Scale

For the Chicken:

  • 2 boneless, skinless chicken breasts (about 1 lb): Lean protein to serve as the base for the pasta salad.
  • 2 tablespoons olive oil: For marinating and grilling the chicken.
  • 1 teaspoon garlic powder: Adds savory depth to the chicken.
  • 1 teaspoon dried oregano: For an herby, Mediterranean touch.
  • Salt and pepper: For seasoning the chicken to taste.
  • 1 tablespoon lemon juice: Adds a bright, zesty flavor to the chicken marinade.

For the Salad:

  • 8 oz whole wheat or gluten-free pasta (rotini, fusilli, or penne work well): Whole wheat pasta provides added fiber, but gluten-free pasta is an option if preferred.
  • 1 ripe avocado: The creamy texture of avocado is a key ingredient that adds richness to the salad.
  • 1 cup cherry tomatoes (or grape tomatoes): Their sweetness and juiciness add a burst of flavor to the dish.
  • ½ cup red onion: Thinly sliced for a touch of sweetness and crunch.
  • 1 cup fresh basil: Fresh basil leaves add an aromatic, herbaceous flavor that pairs beautifully with the other ingredients.
  • ½ cucumber: Sliced thinly for extra crunch and freshness.

For the Dressing:

  • 2 tablespoons olive oil: Provides a rich base for the dressing.
  • 2 tablespoons balsamic vinegar: Adds tanginess and a bit of sweetness.
  • 1 teaspoon Dijon mustard: For a subtle kick of flavor.
  • 1 teaspoon honey: Balances the acidity of the vinegar with a touch of sweetness.
  • Salt and pepper: To taste, for seasoning the dressing.

Instructions

First Step: MARINATE AND COOK THE CHICKEN

  1. Season the Chicken: In a small bowl, combine the olive oil, garlic powder, dried oregano, salt, pepper, and lemon juice. Rub the mixture all over the chicken breasts, ensuring they are well-coated.
  2. Marinate: Allow the chicken to marinate for at least 10 minutes. If you have more time, marinate for up to 30 minutes to let the flavors soak in.
  3. Preheat the Grill or Pan: While the chicken is marinating, preheat your grill or a grill pan over medium-high heat. If you’re using a pan, add a small drizzle of olive oil to prevent sticking.
  4. Cook the Chicken: Once the grill or pan is hot, place the chicken breasts on it and cook for about 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C). You should see clear juices running from the chicken when it’s cooked through.
  5. Rest the Chicken: Remove the chicken from the grill or pan and allow it to rest for 5 minutes. This helps retain its juices, making it more tender and flavorful.
  6. Slice the Chicken: After the chicken has rested, slice it into thin strips or bite-sized pieces. Set it aside for later assembly.

Second Step: COOK THE PASTA

  1. Boil the Pasta: Bring a large pot of salted water to a boil. Add the whole wheat or gluten-free pasta and cook according to the package instructions, typically 8-10 minutes, until the pasta is al dente.
  2. Drain and Rinse: Once the pasta is cooked, drain it in a colander and rinse with cold water to stop the cooking process. This will also help cool the pasta down for the salad.
  3. Set Aside: Let the pasta drain completely and set it aside to cool while you prepare the other ingredients.

Third Step: PREPARE THE VEGETABLES

  1. Dice the Avocado: While the chicken and pasta are being prepared, cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Dice the avocado into small cubes and drizzle with a bit of lime or lemon juice to prevent browning.
  2. Slice the Tomatoes: Slice the cherry tomatoes in half or quarters, depending on your preference. The tomatoes will add a juicy burst of flavor to the salad.
  3. Prepare the Cucumber and Onion: Thinly slice the cucumber and red onion. The cucumber adds crunch and freshness, while the red onion provides a hint of sweetness and bite.
  4. Chop the Basil: Roughly chop the fresh basil leaves. You can leave some leaves whole for garnish or chop everything for a more integrated flavor throughout the salad.

Fourth Step: MAKE THE DRESSING

  1. Combine the Dressing Ingredients: In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, honey, salt, and pepper until the dressing is well-combined and emulsified.
  2. Taste and Adjust: Taste the dressing and adjust the seasoning, adding more salt, pepper, or honey if necessary, depending on your preferences.

Fifth Step: ASSEMBLE THE SALAD

  1. Combine the Pasta and Chicken: In a large mixing bowl, add the cooled pasta, sliced chicken, diced avocado, halved cherry tomatoes, cucumber slices, red onion, and chopped basil.
  2. Add the Dressing: Pour the dressing over the salad and gently toss to combine, ensuring that everything is evenly coated with the dressing.
  3. Garnish and Serve: If desired, garnish the salad with a few more fresh basil leaves or a sprinkle of Parmesan cheese for extra flavor. Serve immediately, or refrigerate for up to 2 hours before serving.
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes

Nutrition

  • Calories: 400 kcal
  • Fat: 18g
  • Carbohydrates: 40g
  • Protein: 30g