Mediterranean Chicken Pasta Salad brings together tender chicken, perfectly cooked pasta, crisp vegetables, and a bright olive oil dressing in one satisfying bowl. Inspired by coastal flavors, this dish balances savory, tangy, and herbaceous notes with a variety of textures.

Juicy bites of seasoned chicken pair beautifully with briny olives, creamy feta, and sun-ripened tomatoes. The pasta absorbs the dressing, allowing every forkful to carry layers of flavor without feeling heavy.

Ideal for warm-weather meals, meal prep, or casual gatherings, Mediterranean Chicken Pasta Salad is both hearty and refreshing. It offers enough substance to serve as a main course while remaining light enough for outdoor dining and relaxed family dinners.

Ingredients Overview

 

Boneless, skinless chicken breasts or thighs form the protein base of this salad. Breasts provide lean structure, while thighs offer slightly richer flavor. Season simply with salt, black pepper, dried oregano, and a touch of garlic before cooking.

Short pasta shapes such as rotini, penne, or farfalle work best. Their ridges and curves hold the dressing effectively. Cook the pasta just to al dente so it maintains a pleasant bite even after chilling.

Cherry tomatoes contribute natural sweetness and juiciness. Halving them allows their juices to mingle gently with the dressing. English cucumber adds crisp texture and a cooling contrast.

Red onion introduces a sharp edge that balances the creamy and savory components. Thin slicing keeps it from overpowering the dish. Kalamata olives provide briny depth typical of Mediterranean cuisine.

Feta cheese adds creamy saltiness. Choose block feta packed in brine for better texture and flavor, then crumble it yourself for larger, softer pieces.

Fresh parsley and basil bring herbal brightness. Dried oregano in the dressing ties the flavors together.

The dressing typically combines extra virgin olive oil, fresh lemon juice, red wine vinegar, minced garlic, salt, black pepper, and dried oregano. The lemon and vinegar create acidity that cuts through the richness of the chicken and cheese.

Optional additions include roasted red peppers for sweetness or artichoke hearts for earthy complexity. Each ingredient should complement, not overshadow, the central flavors.

Step-by-Step Instructions

Begin by cooking the chicken. Pat it dry and season both sides with salt, pepper, dried oregano, and a light sprinkle of garlic powder. Heat a tablespoon of olive oil in a skillet over medium heat. Cook the chicken for about 5 to 7 minutes per side, depending on thickness, until the internal temperature reaches 165°F (74°C). Allow it to rest for at least 5 minutes before slicing into bite-sized pieces. Resting helps retain moisture.

While the chicken cooks, bring a large pot of salted water to a rolling boil. Add the pasta and cook according to package directions until al dente. Drain immediately and rinse briefly under cool water to stop the cooking process. Shake off excess moisture to prevent a watery salad.

Prepare the vegetables. Halve the cherry tomatoes, dice the cucumber into small cubes, thinly slice the red onion, and roughly chop the parsley and basil. If the onion tastes too sharp, soak it in cold water for 10 minutes and drain thoroughly.

In a small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and pepper. Taste and adjust seasoning. The dressing should be tangy and well balanced.

In a large mixing bowl, combine the cooled pasta, sliced chicken, tomatoes, cucumber, olives, and red onion. Pour about three-quarters of the dressing over the mixture and toss gently to coat evenly.

Add crumbled feta and fresh herbs, then fold carefully to distribute without breaking the cheese too much. Drizzle the remaining dressing as needed, depending on your preference.

Refrigerate for at least 30 minutes before serving. This resting time allows the pasta to absorb flavor while keeping the vegetables crisp. Before serving, taste again and adjust salt or lemon if necessary.

Common mistakes include overcooking the pasta, which leads to a soft texture, or overdressing the salad at once. Adding dressing gradually helps maintain balance.

Tips, Variations & Substitutions

Grilled chicken adds subtle smokiness that complements the herbs and olives. Simply marinate the chicken briefly in olive oil, lemon juice, and oregano before grilling.

Whole wheat or chickpea pasta can be used for added fiber and protein. Be mindful that alternative pastas may require slightly different cooking times.

For a dairy-free version, omit the feta and consider adding diced avocado or extra olives for richness. Vegan feta substitutes can also work well.

To add more vegetables, include blanched green beans or baby spinach. Stir delicate greens in just before serving to prevent wilting.

If preparing ahead for several days, reserve some dressing to refresh the salad before serving, as pasta tends to absorb moisture during storage.

Serving Ideas & Occasions

Mediterranean Chicken Pasta Salad is well suited for picnics, potlucks, and summer barbecues. It travels easily and tastes even better after resting.

Serve it as a complete main dish with warm pita bread on the side. It also pairs nicely with grilled vegetables or a simple green salad.

For weekday lunches, portion into containers for easy grab-and-go meals. The combination of protein, carbohydrates, and fresh vegetables makes it satisfying without feeling heavy.

This dish also works beautifully for casual dinner gatherings where guests can serve themselves family-style.

Nutritional & Health Notes

This pasta salad offers a balanced mix of lean protein, complex carbohydrates, and healthy fats from olive oil. Chicken supplies protein necessary for muscle maintenance, while vegetables provide fiber and vitamins.

Olive oil contributes monounsaturated fats, commonly associated with Mediterranean-style eating patterns. Feta adds calcium and flavor, though it does increase sodium content.

To reduce sodium, limit added salt and choose lower-sodium olives if available. Increasing the vegetable-to-pasta ratio can also lighten the overall calorie content while maintaining fullness.

Homemade preparation allows better control over portion sizes and ingredient quality compared to store-bought versions.

FAQs

Can I make Mediterranean Chicken Pasta Salad ahead of time?

Yes, this salad is ideal for advance preparation. You can assemble it up to 24 hours before serving. Store it in an airtight container in the refrigerator. For best texture, consider adding the feta and a portion of the dressing just before serving. This keeps the cheese fresh and prevents the pasta from absorbing too much moisture.

What type of pasta works best?

Short, sturdy pasta shapes such as rotini, penne, or farfalle work well because they hold the dressing in their curves and ridges. Avoid long noodles like spaghetti, which are harder to toss evenly. Cooking the pasta just to al dente is important so it retains structure after chilling.

Can I use rotisserie chicken?

Yes, rotisserie chicken is a convenient option. Simply remove the skin and shred or chop the meat into bite-sized pieces. Because rotisserie chicken is already seasoned, taste the salad before adding extra salt to avoid oversalting.

How long does it last in the refrigerator?

Mediterranean Chicken Pasta Salad can be stored in the refrigerator for up to three days. Keep it in a sealed container. Stir before serving and refresh with a small splash of lemon juice or olive oil if it seems dry.

Can I serve it warm?

While typically served chilled or at room temperature, it can be enjoyed slightly warm if freshly prepared. In that case, combine the ingredients while the pasta is still warm so it absorbs the dressing well. Add feta at the end to prevent excessive melting.

Is this recipe suitable for meal prep?

Yes, it works well for meal prep. Divide into individual containers for easy lunches throughout the week. Keep extra dressing separate if possible to maintain freshness.

How can I reduce calories?

To reduce calories, use slightly less pasta and increase the proportion of vegetables. Choose lean chicken breast and moderate the amount of olive oil and feta. These adjustments maintain flavor while lowering overall energy content.

Print