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Healthy High-Protein Grilled Chicken Pasta Salad with Easy Homemade Caesar Dressing

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A fresh and tangy pasta salad featuring smoky grilled chicken and a creamy Greek yogurt Caesar dressing, perfect for a quick, healthy lunch or light dinner.

Ingredients

Scale
  • 2 boneless, skinless chicken breasts (about 12 oz / 340 g)
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • Juice of ½ lemon
  • Salt and freshly ground black pepper, to taste
  • 8 oz (225 g) whole wheat pasta (penne or fusilli)
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced (seeded if preferred)
  • ½ cup red onion, thinly sliced
  • ¼ cup fresh parsley, chopped
  • ¼ cup grated Parmesan cheese (optional)
  • ½ cup plain Greek yogurt
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon Dijon mustard
  • 1 tablespoon capers, chopped
  • 1 clove garlic, minced
  • 2 teaspoons Worcestershire sauce
  • 2 tablespoons grated Parmesan cheese
  • Salt and pepper, to taste

Instructions

  1. Marinate the chicken: In a bowl, combine olive oil, dried oregano, garlic powder, lemon juice, salt, and pepper. Add chicken breasts and coat evenly. Let sit at room temperature for about 20 minutes.
  2. Cook the pasta: Bring a large pot of salted water to a boil. Add whole wheat pasta and cook until al dente, about 9-11 minutes. Drain and rinse under cold water to cool.
  3. Prepare the dressing: In a small bowl, whisk together Greek yogurt, lemon juice, Dijon mustard, chopped capers, minced garlic, Worcestershire sauce, and grated Parmesan. Season with salt and pepper. Add a teaspoon of water or olive oil if too thick.
  4. Grill the chicken: Heat grill pan or outdoor grill to medium-high. Cook chicken breasts 3-4 minutes per side until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice thinly against the grain.
  5. Combine the salad: In a large bowl, toss cooled pasta with cherry tomatoes, cucumber, red onion, and parsley. Top with sliced grilled chicken.
  6. Add dressing and cheese: Pour dressing over salad and toss gently to coat. Sprinkle with grated Parmesan cheese.
  7. Final taste and adjust: Taste salad and add more salt, pepper, or lemon juice if needed.

Notes

Do not skip resting the chicken after grilling to keep it juicy. Rinse pasta after boiling to prevent sogginess. Adjust dressing consistency with olive oil or water if too thick. For gluten-free, substitute pasta with brown rice or chickpea pasta. For dairy-free, use plant-based yogurt and nutritional yeast instead of Parmesan.

Nutrition

Keywords: high-protein, grilled chicken, pasta salad, healthy, Greek yogurt, Caesar dressing, easy recipe, quick lunch, meal prep

Find it online: https://gleamgulp.com/healthy-high-protein-grilled-chicken-pasta-salad-recipe-easy-homemade-caesar-dressing/