Hey y'all! If you're searching for a vibrant, wholesome meal that brings together tender chicken, creamy avocado, juicy tomatoes, and perfectly cooked pasta, this Healthy Chicken Pasta Salad with Avocado, Tomato is about to become your new favorite. It’s the kind of dish that shines at summer picnics, light lunches, or effortless weeknight dinners. The flavors are bright, textures irresistible—and it comes together in under 30 minutes. Let's get cooking!
Why You'll Love This
- Incredibly fresh and filling thanks to lean protein and healthy fats.
- Ready in less than 30 minutes—perfect for busy days or last-minute gatherings.
- Gluten-free adaptable with your favorite pasta alternative.
- Great for meal prep—stays delicious even after chilling in the fridge.
- Bright, zesty flavors the whole family will crave!
Ingredients
- 8 oz (225 g) whole wheat pasta (penne or rotini)
- 2 cooked chicken breasts, diced (about 2 cups)
- 1 large ripe avocado, diced
- 1 ½ cups cherry tomatoes, halved
- ¼ cup finely chopped red onion
- ¼ cup fresh chopped parsley or basil
- ¼ cup extra-virgin olive oil
- 2 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- ½ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
Directions
Step 1: Cook the Pasta
Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package instructions (usually 8-10 minutes) until al dente. Drain and rinse under cold water to stop cooking. Set aside to cool.
Step 2: Prepare the Dressing
In a small bowl, whisk together the extra-virgin olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper until smooth and emulsified.
Step 3: Assemble the Salad
In a large mixing bowl, combine cooled pasta, diced chicken, cherry tomatoes, avocado, red onion, and fresh herbs. Drizzle with the dressing and gently toss until everything is evenly coated.
Step 4: Taste & Serve
Taste and adjust seasoning with more lemon, salt, or pepper if needed. Serve immediately for the freshest flavor, or chill in the fridge for 20 minutes before serving.
Notes
- For the juiciest chicken, use rotisserie or poached chicken breast.
- Dice avocado just before adding to prevent browning.
- You can make the dressing in advance and store in the fridge up to 3 days.
Variations
- Greek Style: Add feta cheese and Kalamata olives for a Mediterranean twist.
- Spicy Kick: Toss in a pinch of red pepper flakes or sliced jalapeño.
- Veggie Boost: Include diced cucumber, grated carrot, or baby spinach for extra color and nutrients.
Required Equipment
- Large pot for boiling pasta
- Sharp knife and cutting board
- Large mixing bowl
- Small bowl and whisk for dressing
- Colander for draining pasta
Storage Instructions
Store leftover salad in an airtight container in the refrigerator for up to 2 days. For best texture, add avocado just before serving, as it may brown over time. Avoid freezing as the texture of the vegetables and avocado may change.
Suggested Pairings & Serving Recommendations
- Serve alongside a chilled glass of white wine, such as Sauvignon Blanc.
- Pair with crusty whole grain bread for extra heartiness.
- Enjoy with a light green salad for an effortless meal.
Pro Tips
- Toss the salad gently to avoid mashing the avocado.
- Use freshly squeezed lemon juice for the brightest flavor.
- Let cooked pasta cool completely before adding to prevent a soggy salad.
FAQ
Can I use a different protein?
Absolutely! Try grilled shrimp, cooked chickpeas, or even tofu for a vegetarian option.
Will this work with gluten-free pasta?
Yes, just swap in your favorite gluten-free pasta and follow the same instructions.
How can I prevent the avocado from browning?
Add the avocado just before serving and toss it with a little extra lemon juice to keep it fresh and green.
Ingredients
- 2 cups cooked whole wheat pasta
- 2 cups cooked chicken breast, shredded or chopped
- 1 large avocado, diced
- 1 cup cherry tomatoes, halved
- ½ cup cucumber, diced
- ¼ cup red onion, finely chopped
- 2 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- ¼ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- 2 tablespoons chopped fresh parsley (optional)
Instructions
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1Cook the whole wheat pasta according to package instructions. Drain, rinse with cold water, and set aside.
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2In a large bowl, combine the cooked pasta, chicken breast, diced avocado, cherry tomatoes, cucumber, and red onion.
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3In a small bowl, whisk together the olive oil, lemon juice, sea salt, and black pepper to make the dressing.
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4Pour the dressing over the salad and gently toss until all ingredients are evenly coated.
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5Top with chopped parsley, if desired. Serve immediately or chill in the refrigerator before serving.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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