Pasta Salad with a balanced mix of protein, vegetables, and satisfying texture.
One-Bowl Whole-Wheat Pasta Salad for Weeknights
A balanced, protein-forward pasta salad that comes together fast and tastes bright whether served warm or chilled.
This is the sort of recipe that solves a lot at once: a full meal in one bowl that hits protein, vegetables, and satisfying texture without fussy steps. Whole-wheat pasta brings chew and fiber, pan-seared chicken and canned chickpeas supply long-lasting protein, and a simple lemon–Greek yogurt dressing keeps things bright and creamy without feeling heavy. It’s ideal for a busy weeknight dinner, an easy lunch to pack, or a potluck contribution that doesn’t require last-minute finishing touches.
Flavor and texture are where this salad shines. Juicy cherry tomatoes and crunchy cucumber and red pepper contrast with the soft bite of whole-wheat pasta; crumbled feta adds a salty, tangy finish while thinly sliced red onion and fresh parsley lift every forkful. The dressing—Greek yogurt whisked with olive oil, lemon, Dijon and a splash of red wine vinegar—clings to the pasta and vegetables, giving each bite a cool, tangy snap that plays nicely with oregano-seasoned chicken.
A few practical touches make a big difference: cook the pasta al dente and rinse briefly under cool water to stop the cooking, rest the chicken after searing (or check for 165°F) before slicing, and pat the chickpeas dry so they don’t water down the dressing. Whisk the dressing until slightly emulsified, toss everything while the pasta is just warm so it soaks up flavor, then chill if you prefer a cooler salad.
This pasta salad holds up well in the fridge for 3–4 days, so it’s great for meal prep. Swap the chicken for baked tofu or tuna to change the protein, fold in olives or pepperoncini for extra zip, or add a handful of arugula at the end for a peppery note. It’s flexible, forgiving, and reliably satisfying—exactly the kind of bowl you’ll reach for again and again.
Ingredients
How to Make Pasta Salad
- Bring a large pot of salted water to a boil and cook the whole-wheat pasta according to package directions for al dente (usually 8–10 minutes); drain, rinse briefly under cool water, and transfer to a large mixing bowl to cool slightly.
- While the pasta cooks, pat the chicken breasts dry and season both sides with 0.25 tsp salt, 0.25 tsp black pepper and 0.5 tsp dried oregano; heat 1 tsp olive oil in a skillet over medium-high heat and cook the chicken 5–6 minutes per side (until internal temperature reaches 165°F), then rest 5 minutes and slice into bite-sized strips.
- Drain and rinse the canned chickpeas, then pat them dry with a towel; halve the cherry tomatoes, dice the cucumber, core and dice the red bell pepper, and thinly slice the red onion.
- Make the dressing by whisking together the Greek yogurt, remaining olive oil, juice of the lemon (about 2 Tbsp), Dijon mustard, red wine vinegar, remaining salt, remaining black pepper and 0.5 tsp dried oregano until smooth and slightly emulsified.
- Add the chickpeas, chopped vegetables, baby spinach, chopped parsley and crumbled feta to the bowl with the warm pasta; pour about two-thirds of the dressing over the mixture and toss gently to combine so the warm pasta absorbs flavor.
- Add the sliced chicken and sliced almonds to the salad, gently fold to distribute protein and crunch, then taste and add any remaining dressing as needed for desired coating and seasoning.
- If you prefer the flavors melded, cover and refrigerate the salad for 20–30 minutes; alternatively serve immediately at room temperature.
- Before serving, toss again and adjust seasoning with a pinch of salt or a squeeze of lemon if needed; divide into four bowls and garnish with a few extra parsley leaves or a light sprinkle of feta.
Recipe Card
Pasta Salad
Pasta Salad with a balanced mix of protein, vegetables, and satisfying texture.
- Prep
- 15 min
- Cook
- 25 min
- Servings
- 4
Ingredients
Instructions
- Bring a large pot of salted water to a boil and cook the whole-wheat pasta according to package directions for al dente (usually 8–10 minutes); drain, rinse briefly under cool water, and transfer to a large mixing bowl to cool slightly.
- While the pasta cooks, pat the chicken breasts dry and season both sides with 0.25 tsp salt, 0.25 tsp black pepper and 0.5 tsp dried oregano; heat 1 tsp olive oil in a skillet over medium-high heat and cook the chicken 5–6 minutes per side (until internal temperature reaches 165°F), then rest 5 minutes and slice into bite-sized strips.
- Drain and rinse the canned chickpeas, then pat them dry with a towel; halve the cherry tomatoes, dice the cucumber, core and dice the red bell pepper, and thinly slice the red onion.
- Make the dressing by whisking together the Greek yogurt, remaining olive oil, juice of the lemon (about 2 Tbsp), Dijon mustard, red wine vinegar, remaining salt, remaining black pepper and 0.5 tsp dried oregano until smooth and slightly emulsified.
- Add the chickpeas, chopped vegetables, baby spinach, chopped parsley and crumbled feta to the bowl with the warm pasta; pour about two-thirds of the dressing over the mixture and toss gently to combine so the warm pasta absorbs flavor.
- Add the sliced chicken and sliced almonds to the salad, gently fold to distribute protein and crunch, then taste and add any remaining dressing as needed for desired coating and seasoning.
- If you prefer the flavors melded, cover and refrigerate the salad for 20–30 minutes; alternatively serve immediately at room temperature.
- Before serving, toss again and adjust seasoning with a pinch of salt or a squeeze of lemon if needed; divide into four bowls and garnish with a few extra parsley leaves or a light sprinkle of feta.
Nutrition
- Carbohydrates
- 75
- Saturated Fat
- 5.5
- Sodium
- 760
- Fiber
- 12
- Unsaturated Fat
- 17
- Protein
- 49
- Fat
- 23
- Cholesterol
- 85
- Trans Fat
- 0
- Calories
- 716
- Sugar
- 6