The vibrant blend of flavors in this Mediterranean Chicken Pasta Salad will instantly transport you to the coast of Santorini. Juicy cherry tomatoes, briny kalamata olives, creamy feta cheese, and crisp cucumbers dance together with tender grilled chicken and pasta in a light, lemony olive oil dressing. Perfect for busy weeknights or summertime gatherings, this refreshing dish is a must-have for your recipe rotation. It’s easy to make, high in protein, and incredibly versatile. Serve it chilled as a full meal, a colorful side, or prep it ahead for a week of satisfying lunches. One bite and you’ll be hooked!
Full recipe:
Ingredients:
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2 cups cooked and diced chicken breast
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8 ounces penne or rotini pasta
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1 cup cherry tomatoes, halved
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1 medium cucumber, diced
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1/4 cup red onion, finely chopped
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1 cup feta cheese crumbles
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1/2 cup pitted kalamata olives
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3 tablespoons extra virgin olive oil
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Juice of 1 lemon (about 2 tablespoons)
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1 tablespoon dried Italian herbs
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Salt and black pepper to taste
Directions:
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Season chicken breast with salt, pepper, garlic powder, and paprika or Italian seasoning. Cook in olive oil over medium heat for about 6 minutes per side until golden and fully cooked. Let rest, then dice into bite-sized pieces.
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Cook pasta according to package instructions until al dente. Drain and let cool slightly.
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In a large bowl, combine pasta, diced chicken, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
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In a small bowl, whisk together olive oil, lemon juice, and Italian herbs. Drizzle over salad and toss gently to coat evenly.
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Taste and adjust with salt and pepper. Chill for at least 30 minutes before serving for best flavor.
Prep Time: 15 minutes | Cooking Time: 20 minutes | Total Time: 35 minutes
Kcal: 350 kcal | Servings: 4 servings
A Mediterranean Classic with a Modern Twist
Mediterranean Chicken Pasta Salad is more than just a combination of ingredients—it’s a culinary journey inspired by the vibrant and wholesome flavors of the Mediterranean coast. With roots in countries like Greece, Italy, and Turkey, Mediterranean cuisine is praised worldwide for its balance, freshness, and simplicity. This particular recipe marries classic Mediterranean elements—like feta, olives, olive oil, and lemon—with the comfort of a protein-packed pasta salad.
The addition of grilled chicken adds a lean source of protein, making the dish not only hearty but also nutritionally balanced. Each bite captures the essence of summer with juicy tomatoes, crisp cucumbers, and briny olives, all tossed in a light yet flavor-rich lemon and olive oil dressing. Whether you’re making it for a weeknight dinner, Sunday meal prep, or a summer potluck, this dish always delivers.
Why Mediterranean Cuisine is So Beloved
The Mediterranean diet is consistently ranked among the healthiest diets in the world. Inspired by the eating habits of people in countries bordering the Mediterranean Sea, the diet emphasizes whole grains, fresh vegetables, lean proteins, healthy fats, and moderate portions.
Scientific research has linked Mediterranean eating patterns to numerous health benefits, including improved heart health, better brain function, weight management, and even a lower risk of chronic diseases. It’s not just a diet; it’s a lifestyle built on enjoyment, balance, and fresh, seasonal ingredients. This Mediterranean Chicken Pasta Salad is a beautiful representation of that philosophy—vibrant, satisfying, and full of good-for-you nutrients.
A Nutritional Powerhouse in Every Bite
When we talk about healthy eating, many imagine bland meals lacking in flavor. This recipe shatters that myth by offering bold flavors and nutritional value.
- Lean Chicken Breast: A high-quality source of lean protein, helping with muscle repair and satiety.
- Whole-Grain or Gluten-Free Pasta: You can tailor the recipe to dietary needs by choosing fiber-rich whole wheat pasta or gluten-free options like chickpea or brown rice pasta.
- Olives and Olive Oil: Loaded with heart-healthy monounsaturated fats and antioxidants.
- Fresh Vegetables: Cherry tomatoes, cucumbers, and red onions provide vitamins A, C, and K as well as hydrating water content and dietary fiber.
- Feta Cheese: Adds calcium and flavor without the heaviness of other cheeses. A little goes a long way!
Plus, the dish is naturally low in added sugars and can be easily adapted to be lower in carbs or dairy-free.
Versatility at Its Best
One of the standout features of this salad is how easy it is to adapt. Don’t have cherry tomatoes on hand? Use sun-dried ones. Prefer shrimp over chicken? Swap it in. Going vegetarian? Chickpeas or grilled tofu work wonderfully as substitutes.
The pasta can also be swapped to match dietary needs. From classic white pasta to whole-grain penne, gluten-free rotini, or even protein-enriched lentil pasta, the options are endless. You can make this recipe your own without compromising on taste or nutrition.
Ideal for Meal Prep and Entertaining
This Mediterranean Chicken Pasta Salad is just as functional as it is flavorful. It holds up incredibly well in the fridge, making it a favorite among meal preppers. Simply store it in an airtight container, and it can last up to 4-5 days without getting soggy—thanks to the sturdy nature of the pasta and vegetables.
Planning a party or picnic? This salad is a showstopper on any buffet table. It can be made ahead of time, served chilled or at room temperature, and travels well. It also pairs beautifully with other Mediterranean dishes like hummus, pita, grilled vegetables, or a crisp glass of white wine.
Balanced Flavors Everyone Will Love
What makes this dish unforgettable is its balance. The salty, creamy feta contrasts the sweetness of cherry tomatoes. The crispness of cucumbers complements the chewiness of pasta. The briny kalamata olives are offset by the zesty lemon vinaigrette. Each element works together to create a cohesive dish that is both light and deeply satisfying.
Unlike heavy mayonnaise-based pasta salads, this Mediterranean version feels refreshing and clean on the palate. It doesn’t overwhelm, making it a perfect option for those who want something lighter but still satisfying.
Tips for Making the Best Mediterranean Chicken Pasta Salad
Here are a few kitchen-tested tips to help you get the most flavor and texture out of your dish:
- Cook pasta to al dente: This helps prevent mushiness, especially if you’re making it ahead.
- Marinate the chicken: Even a 30-minute marinade with olive oil, lemon juice, and herbs can dramatically enhance the flavor.
- Use high-quality olive oil and feta: These two ingredients carry a lot of the dish’s flavor, so invest in ones you love.
- Let it sit before serving: Give the salad 20–30 minutes in the fridge to allow the flavors to marry.
- Finish with fresh herbs: Chopped parsley or mint adds a beautiful finishing touch.
Kid-Friendly and Family Approved
Parents often struggle to find dishes that are healthy and kid-approved. This pasta salad is a great way to introduce little ones to bold flavors in a gentle, appealing way. Kids love pasta and often enjoy the color and mild taste of ingredients like cherry tomatoes and cucumbers. You can even serve the ingredients deconstructed to picky eaters and let them mix and match their favorites.
Plus, since it’s served cold or at room temperature, there’s no need to worry about reheating leftovers or keeping it warm for hours.
Great for All Seasons
While this dish shines in the warmer months thanks to its fresh produce and chilled presentation, it’s truly an all-year-round meal. In fall and winter, you can incorporate roasted vegetables like bell peppers, squash, or zucchini to give it a cozy feel. You can also add warm spices or swap in seasonal herbs to keep things exciting and comforting.
This versatility ensures that the Mediterranean Chicken Pasta Salad never feels repetitive—it transforms with the seasons, your pantry, and your preferences.
An Elegant Yet Easy Dish for Any Skill Level
Even if you’re a beginner in the kitchen, this recipe is completely accessible. There’s no baking involved, the stovetop cooking is minimal, and the chopping is straightforward. The whole dish comes together in less than 35 minutes, yet it looks impressive enough to serve to guests.
It’s also a great teaching dish—ideal for showing kids or teens how to prepare a balanced meal using fresh ingredients, basic knife skills, and a simple vinaigrette. If you’re looking to build confidence in the kitchen, this is the perfect starting point.
Conclusion
Mediterranean Chicken Pasta Salad is more than just a recipe—it’s a celebration of wholesome ingredients, vibrant flavors, and everyday simplicity. It honors the spirit of Mediterranean cooking: fresh, balanced, and joyful. Whether you’re serving it at a picnic, enjoying it for lunch, or using it as a quick weeknight dinner, this dish never fails to satisfy.
Its adaptability, nutritional value, and unforgettable taste make it a standout on any menu. Once you try it, it’s sure to become a staple in your recipe collection. Light yet hearty, tangy yet creamy, it’s the kind of meal that brings people together—and that’s what good food is all about.
