Description
Craving a fresh, vibrant, and hearty meal that’s bursting with Mediterranean flavors? Mediterranean Chicken Pasta Salad is the perfect choice! This colorful salad combines tender chicken, al dente pasta, juicy cherry tomatoes, crisp cucumber, tangy feta, and briny kalamata olives, all tossed in a zesty olive oil and lemon dressing. Ideal for lunch, meal prep, or summer gatherings, this beginner-friendly recipe is ready in about 30 minutes and packed with wholesome ingredients.
Ingredients
This salad comes together with ingredients that create a flavorful, balanced dish. Here’s what you need and why each matters:
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Cooked and Diced Chicken Breast (2 cups): Provides lean, tender protein for heartiness.
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Penne or Rotini Pasta (8 oz): Offers a sturdy, bite-sized base that holds up well in salads.
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Cherry Tomatoes (1 cup, halved): Add juicy, sweet freshness.
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Cucumber (1 medium, diced): Contributes crisp, cooling crunch.
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Red Onion (¼ cup, finely chopped): Delivers sharp, savory bite.
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Feta Cheese Crumbles (1 cup): Adds creamy, tangy richness.
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Pitted Kalamata Olives (½ cup): Provide briny, savory depth.
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Extra Virgin Olive Oil (3 tbsp): Forms the base of the dressing, adding rich, fruity flavor.
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Lemon Juice (2 tbsp, assumed for dressing): Brings bright, tangy acidity (not listed but implied from instructions).
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Herbs (1 tbsp fresh parsley or basil, assumed): Offer vibrant, herbaceous freshness (not listed but implied).
Substitutions and Variations
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Chicken: Swap for grilled shrimp, turkey, or chickpeas for vegetarian; adjust to 2 cups.
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Pasta: Use farfalle, fusilli, or gluten-free pasta; whole wheat adds fiber.
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Feta: Replace with goat cheese, queso fresco, or vegan feta for dairy-free.
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Olives: Substitute with green olives, capers, or omit for less saltiness.
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Lemon Juice: Use red wine vinegar or balsamic vinegar for a different tang.
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Gluten-Free: Use gluten-free pasta; ensure olives and feta are gluten-free.
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Add-Ins: Include artichoke hearts, roasted red peppers, spinach, or pine nuts for extra flavor.
Instructions
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Cook the Chicken:
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Season 2 cups chicken breast (about 1 lb raw) with salt, pepper, and 1 tsp dried oregano (assumed seasoning).
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Heat 1 tbsp olive oil in a skillet over medium heat. Cook chicken for 5–6 minutes per side until golden brown and fully cooked (165°F or 74°C).
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Let rest for 5 minutes, then dice into bite-sized pieces. Set aside.
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Beginner Tip: Pat chicken dry for better browning; use a meat thermometer for accurate doneness.
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Cook the Pasta:
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Bring a large pot of salted water to a boil. Cook 8 oz penne or rotini pasta according to package instructions until al dente (about 8–10 minutes).
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Drain without rinsing to retain starch for dressing adhesion; let cool slightly.
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Beginner Tip: Stir pasta occasionally to prevent sticking; cool to room temperature to avoid wilting veggies.
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Prepare the Vegetables and Combine:
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Halve 1 cup cherry tomatoes, dice 1 medium cucumber, and finely chop ¼ cup red onion.
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In a large bowl, combine cooled pasta, diced chicken, cherry tomatoes, cucumber, red onion, 1 cup feta cheese crumbles, ½ cup pitted kalamata olives, and 1 tbsp chopped fresh parsley or basil (assumed).
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Beginner Tip: Chop veggies uniformly for balanced bites; pat cucumber dry if watery to prevent diluting dressing.
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Dress the Salad:
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Drizzle 3 tbsp extra virgin olive oil and 2 tbsp lemon juice (assumed) over the salad mixture.
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Toss gently with tongs or a large spoon to combine, ensuring even coating.
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Beginner Tip: Add dressing gradually; toss lightly to avoid crushing feta or olives.
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Taste and Serve:
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Taste and adjust seasoning with additional salt, pepper, lemon juice, or herbs if needed.
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Chill in the refrigerator for 15–30 minutes to meld flavors, then serve cold.
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Beginner Tip: Serve in a chilled bowl for extra refreshment; garnish with extra feta or herbs for flair.
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Cooking Tips
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Chicken Prep: Use pre-cooked rotisserie chicken for speed; if cooking fresh, season generously and rest before dicing to retain juices.
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Pasta Texture: Cook to al dente to prevent mushiness; avoid rinsing to help dressing cling to pasta.
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Dressing Balance: Taste dressing before tossing; add more lemon juice for brightness or olive oil for richness. A pinch of garlic powder can enhance flavor.
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Veggie Freshness: Chop tomatoes, cucumber, and onion just before mixing to maintain crunch; store olives and feta cold until needed.
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Chilling Time: Chill briefly to enhance flavors, but serve within 1–2 days for optimal veggie texture