Description

Craving a fresh, vibrant meal that’s bursting with Mediterranean flavors? What if you could whip up a Mediterranean Chicken Pasta Salad in just 30 minutes, combining juicy chicken, colorful veggies, and tangy feta in a zesty olive oil dressing? This beginner-friendly recipe, inspired by your love for dishes like High-Protein Pasta Salad and Watermelon, Cucumber, and Feta Salad, is perfect for lunch, dinner, or meal prep.

Ingredients

For the Salad

Cooked and Diced Chicken Breast (2 cups): Provides lean, protein-packed flavor; cooked fresh for optimal texture.
Penne or Rotini Pasta (8 oz): Offers a sturdy, bite-sized base that holds dressing well.
Cherry Tomatoes (1 cup, halved): Adds juicy, sweet-tart freshness and vibrant color.
Cucumber (1 medium, diced): Contributes crisp, refreshing crunch.
Red Onion (¼ cup, finely chopped): Brings sharp, savory depth.
Feta Cheese Crumbles (1 cup): Delivers creamy, tangy richness.
Pitted Kalamata Olives (½ cup): Infuses briny, authentic Mediterranean flavor.

For the Dressing

Extra Virgin Olive Oil (3 tbsp): Forms a rich, fruity base for the dressing.
Lemon Juice (2 tbsp, assumed based on standard recipes): Adds bright, citrusy acidity (not listed in ingredients but mentioned in instructions).
Fresh Herbs (2 tbsp, e.g., parsley, basil, or oregano, assumed): Provides herbaceous freshness (not listed but referenced in instructions).
Salt and Black Pepper (to taste): Enhances and balances flavors.

Substitutions and Variations

Chicken: Swap with grilled shrimp, turkey, or chickpeas for vegetarian/vegan; adjust prep (shrimp: grill 2–3 minutes per side).
Pasta: Use whole wheat, gluten-free, or chickpea pasta for dietary needs; farfalle or fusilli work well too.
Cherry Tomatoes: Replace with grape tomatoes, diced Roma tomatoes, or sun-dried tomatoes for deeper flavor.
Cucumber: Substitute with zucchini or artichoke hearts for similar texture.
Red Onion: Use green onions or shallots for a milder taste.
Feta Cheese: Swap with goat cheese, queso fresco, or vegan feta for dietary preferences.
Kalamata Olives: Replace with green olives, capers, or omit for less brininess.
Olive Oil: Use avocado oil for a neutral flavor, though olive oil is traditional.
Lemon Juice: Substitute with red wine vinegar or balsamic vinegar for a different tang.
Vegetarian/Vegan: Use chickpeas or tofu, vegan feta, and ensure herbs are fresh and vegan-friendly.
Gluten-Free: Use gluten-free pasta; ensure all ingredients are gluten-free certified.

Optional Additions

Veggies: Add ½ cup diced bell peppers, spinach, or roasted red peppers for extra color, inspired by your Street Corn Chicken Rice Bowl.
Protein: Include ¼ cup white beans or pine nuts for added protein, echoing your High-Protein Pasta Salad.
Spices: Mix in ½ tsp dried oregano, garlic powder, or red pepper flakes for a flavor boost, inspired by your Cajun Grilled Chicken.

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Instructions

Making Mediterranean Chicken Pasta Salad is quick and simple with a straightforward cooking, chopping, and tossing process. Follow these instructions for perfect results every time:

Cook the Chicken:
- Season 1 lb boneless, skinless chicken breasts with salt, pepper, and 1 tsp dried oregano (optional for flavor).
- 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 (internal temperature 165°F/74°C).
- Let rest for 5 minutes, then dice into bite-sized pieces (yields ~2 cups).
- Tip: Use a meat thermometer for accuracy; dice chicken uniformly for even distribution in the salad.
Cook the Pasta:
- Bring a large pot of salted water to a boil.
- Add 8 oz penne or rotini pasta and cook according to package instructions until al dente (typically 8–10 minutes).
- Drain pasta without rinsing to retain starch for dressing adhesion; set aside to cool slightly.
- Tip: Stir pasta occasionally to prevent sticking; cool to room temperature to avoid wilting veggies.
Prepare the Vegetables and Herbs:
- Halve 1 cup cherry tomatoes, dice 1 medium cucumber into ½-inch pieces, and finely chop ¼ cup red onion.
- Chop 2 tbsp fresh herbs (parsley, basil, or oregano recommended, based on Mediterranean flavors).
- Tip: Chop veggies to similar sizes for balanced bites; pat cucumber dry if watery to avoid diluting the dressing.
Combine the Salad:
- In a large mixing bowl, combine the cooked pasta, diced chicken, cherry tomatoes, cucumber, red onion, 1 cup feta cheese crumbles, ½ cup pitted kalamata olives, and chopped herbs.
- Tip: Use a large bowl to allow easy tossing; ensure olives are pitted to avoid hazards.
Dress and Toss:
- Drizzle 3 tbsp extra virgin olive oil and 2 tbsp lemon juice over the salad mixture.
- Toss gently with tongs or a large spoon until all ingredients are evenly coated.
- Taste and adjust seasoning with additional salt, pepper, or lemon juice if needed (start with a pinch of each).
- Tip: Add dressing gradually to control moisture; toss lightly to avoid crushing feta or tomatoes.
Chill and Serve:
- Cover and refrigerate the salad for 15–30 minutes to chill and let flavors meld.
- Serve chilled as a main dish or side, paired with pita bread, a fruit platter, or a drink like sparkling water with lemon, inspired by your Watermelon, Cucumber, and Feta Salad.
- Garnish with extra herbs or a sprinkle of feta for presentation if desired.
- Tip: Stir gently before serving to redistribute dressing; serve within 2 hours of chilling for optimal freshness.