This Healthy Chicken Pasta Salad is packed with yummy flavors! Tender chicken, creamy avocado, and fresh tomatoes come together in a delightful dish that’s both filling and good for you.
Looking for a fun lunch? This salad is perfect! Plus, the creamy avocado makes everything feel indulgent, even though it’s a healthy choice. I love eating this on warm days—it’s refreshing!
Key Ingredients & Substitutions
Pasta: Whole wheat or multigrain pasta adds fiber and nutrients. If gluten-free is a must for you, try using chickpea or lentil pasta instead, which still packs a nice protein punch.
Chicken: Use cooked chicken breasts for convenience. You can also use leftover rotisserie chicken, or for a vegetarian option, swap it for chickpeas or grilled tofu for a protein boost.
Avocado: A ripe avocado makes the dressing creamy and rich. If avocados aren’t available, Greek yogurt or a tahini-based dressing can be a good substitute, but it will change the flavor slightly.
Cherry Tomatoes: Sweet and juicy, cherry tomatoes work best in this salad. If they aren’t in season, you can use diced regular tomatoes, just drain off excess juice for a better texture.
How Do I Make the Creamy Avocado Dressing Smooth?
Creating a smooth avocado dressing is key for this salad’s flavor. Here’s how to do it:
- Start by mashing the ripe avocado in a bowl. Use a fork or a small whisk to break it down.
- Add the olive oil and lemon juice gradually, mixing them in as you combine the ingredients. This helps achieve that creamy consistency.
- Incorporate the minced garlic, salt, and pepper, and continue mixing until it’s smooth. You can add a splash of water if the dressing is too thick.
Don’t forget to taste and adjust the seasoning! A bit of extra lemon juice can brighten up the flavors beautifully.
How to Make Healthy Chicken Pasta Salad with Creamy Avocado and Fresh Tomato
Ingredients You’ll Need:
For the Salad:
- 8 oz (225 g) whole wheat or multigrain pasta (such as fusilli or penne)
- 2 cooked chicken breasts, diced or shredded
- 1 large ripe avocado, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced (optional, for extra freshness)
- 1/4 cup red onion, finely chopped
- 2 tbsp fresh cilantro or parsley, chopped
For the Dressing:
- 2 tbsp extra virgin olive oil
- 1 tbsp fresh lemon juice
- 1 garlic clove, minced
- Salt and black pepper, to taste
- Optional: pinch of chili flakes or smoked paprika for subtle heat
How Much Time Will You Need?
This delightful pasta salad takes about 15 minutes to prepare, plus an optional 30 minutes of chilling time in the refrigerator to let the flavors blend. It’s perfect for a quick meal or a healthy lunch option!
Step-by-Step Instructions:
1. Cook the Pasta:
Begin by cooking the pasta according to the package instructions until it’s just al dente. Once cooked, drain the pasta and rinse it under cold water to stop the cooking process and cool it down. Set it aside while you prepare the other ingredients.
2. Combine the Salad Ingredients:
In a large mixing bowl, combine the cool pasta, diced chicken, halved cherry tomatoes, diced cucumber (if using), and finely chopped red onion. This colorful mix creates a lovely base for your salads.
3. Make the Creamy Dressing:
In a small bowl, mash the diced avocado with a fork. Add the extra virgin olive oil, fresh lemon juice, minced garlic, salt, and pepper. Mix everything together until you achieve a smooth and creamy dressing.
4. Toss It All Together:
Pour the creamy avocado dressing over the pasta mixture. Gently toss everything together until all the ingredients are well coated in the dressing. Take your time with this step to ensure even distribution!
5. Add Fresh Herbs:
Next, stir in the chopped cilantro or parsley. Give it another gentle toss and taste for seasoning. You can add more salt, pepper, or lemon juice if desired, to suit your taste.
6. Optional Spicy Twist:
If you like a little heat, sprinkle a pinch of chili flakes or smoked paprika into the salad, mixing it in to add a zesty kick.
7. Serve or Chill:
You can serve the salad immediately, which is always delicious, or chill it in the refrigerator for about 30 minutes. Chilling helps flavors meld together beautifully.
Enjoy your fresh, creamy, and healthy chicken pasta salad not just as a meal, but as a vibrant side dish for gatherings or picnics!
FAQ for Healthy Chicken Pasta Salad with Creamy Avocado and Fresh Tomato
Can I Use Gluten-Free Pasta?
Absolutely! If you need a gluten-free option, substitute the whole wheat or multigrain pasta with gluten-free pasta made from brown rice, quinoa, or lentils. Just cook according to package instructions.
How Can I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The avocado dressing may darken slightly, but it will still taste great! Just give it a good stir before serving again.
What If I Don’t Have Ripe Avocados?
If you can’t find ripe avocados, you can use Greek yogurt or a store-bought creamy dressing as a substitute for the dressing. Just be aware that it will alter the flavor slightly.
Can I Add Other Vegetables?
Yes! Feel free to customize with additional veggies such as bell peppers, spinach, or carrots to add more color and nutrition. Just make sure to chop them into bite-sized pieces for easy mixing!
