Creamy Chicken Greek Pasta Salad

Creamy Chicken Greek Pasta Salad

Calories: 515 kcal

Protein: 47 g

Prep Time: 10 min   Cook Time: 20 min

Serves: 1

Ingredients

For the Pasta & Chicken

  • Chicken breast: 125 g / 4.4 oz (raw → ~100 g / 3.5 oz cooked)

  • Pasta (high-protein or whole wheat): 60 g / 2.1 oz / ~¾ cup dry

  • Olive oil: 5 g / 1 tsp (divided)

  • Salt: pinch (for pasta water)

  • Garlic powder: ¼ tsp

  • Dried oregano: ¼ tsp

  • Black pepper: to taste

Add-ins

  • Cherry tomatoes (halved): 50 g / 1.8 oz / ~6–8

  • Cucumber (chopped): 40 g / 1.4 oz / ~¼ cup

  • Red onion (thinly sliced): 15 g / 0.5 oz / 1 Tbsp

  • Light cream cheese (softened): 25 g / 0.9 oz / ~1½ Tbsp

  • Reduced-fat feta (crumbled): 15 g / 0.5 oz / 1 Tbsp

  • Bacon bits (chopped): 10 g / 0.35 oz / 1 Tbsp

  • Fresh parsley or dill (chopped): 2 g / 0.07 oz / 1 tsp

  • Kalamata olives, chopped (optional): 10 g / 0.35 oz / ~6–8 slices

Dressing

  • Olive oil: 5 g / 1 tsp

  • Lemon juice: 10 ml / 2 tsp

  • Greek yogurt (plain, 2%): 5 g / 1 tsp (optional, extra creaminess)

  • Garlic powder: pinch

  • Salt & pepper: to taste

Directions

  1. Cook the pasta: Boil in salted water per package (8–10 min). Drain, toss with ½ tsp olive oil to prevent sticking, and cool slightly.

  2. Cook the chicken: Heat a non-stick pan with ½ tsp olive oil. Season chicken with garlic, oregano, salt, and pepper. Cook 5–6 min per side to 165°F / 74°C. Rest, then slice or dice.

  3. Make the dressing: Whisk olive oil, lemon juice, Greek yogurt, garlic powder, salt, and pepper until smooth.

  4. Assemble: In a large bowl combine pasta, chicken, tomatoes, cucumber, red onion, cream cheese, feta, and bacon. Add dressing and toss to coat.

  5. Finish & serve: Sprinkle herbs and olives; season to taste. Serve chilled or at room temperature.

Meal Prep Instructions

  • Batch Ahead: Make 3–4 servings by doubling/tripling ingredients. Store pasta, chicken, and dressing separately; mix just before serving.

  • Storage: Refrigerate up to 4 days. (Add avocado fresh on serving day for best color and taste.)

  • Reheat Option: For a warm bowl, heat pasta + chicken 45–60 sec, then toss with dressing after warming.

Coach’s Tip

For an ultra-silky sauce, whisk the light cream cheese directly into the dressing first — it softens and emulsifies, coating the pasta like a restaurant-style creamy Greek dressing without extra fat.

🌱 Vegetarian Option — Creamy Greek Pasta Salad with Lentils & Egg

Replace chicken with 80 g (2.8 oz / ½ cup) cooked lentils and 1 boiled egg (50 g / 1.8 oz). Toss lentils with ½ tsp olive oil, ¼ tsp garlic powder, and oregano; fold into pasta. Slice/dice the egg and mix in gently before adding dressing. Keep all other ingredients the same.

Adjusted macros: ~510 kcal | 46 g protein.

LunchTameika Gentles