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Get The Product!There’s something truly magical about a plate of High Protein Tuscan Chicken Pasta Salad. Imagine the vibrant colors of sun-kissed tomatoes, fresh basil, and perfectly cooked pasta mingling together in a bowl, creating a feast for both the eyes and the taste buds. The aroma wafts through the kitchen, promising a delightful explosion of flavors that will transport you straight to an Italian villa.
I remember the first time I made this dish; it was one of those sunny afternoons when friends gathered on my patio, laughter echoing around me. As I served this pasta salad, their eyes lit up like kids in a candy store. It’s perfect for summer picnics or cozy dinners alike—an all-around crowd-pleaser that never fails to impress.
– Packed with protein to keep you full and satisfied
– Bursting with fresh flavors that dance on your palate
– A feast for the eyes with its colorful presentation
– Versatile enough for any occasion, from BBQs to brunches
Why You'll Love This Recipe
- This High Protein Tuscan Chicken Pasta Salad combines flavor with nutrition, making meal prep a breeze
- Customize ingredients based on what you have available
- Its vibrant colors make it visually stunning on any dinner table
- Perfect for serving at gatherings or enjoying as a quick lunch option
I still chuckle when I think about my friend’s first bite—she practically swooned and declared it “life-changing”. Who knew pasta could wield such power?
Essential Ingredients
Here’s what you’ll need to make this delicious dish:
- Boneless, Skinless Chicken Breasts: Opt for 3-4 pieces; adjust quantity based on your hungry crowd.
- Pasta (Fusilli or Penne): Choose your favorite; these shapes hold sauce beautifully.
- Cherry Tomatoes: Select ripe ones for a burst of sweetness in every bite.
- Fresh Basil: Go for vibrant green leaves to add aromatic freshness.
- Olive Oil: Use high-quality extra virgin olive oil for depth of flavor.
- Red Onion: A small diced onion adds crunch and a hint of sharpness.
- Feta Cheese: Crumbled feta brings creaminess and tanginess that elevates the dish.
- Lemon Juice: Freshly squeezed juice brightens up the flavors immensely.
- Garlic Powder: Just a sprinkle adds warmth without overpowering other flavors.
- Salt and Pepper: Essential seasonings to enhance all those delicious ingredients.
The full ingredients list, including measurements, is provided in the recipe card directly below.
How to Make High Protein Tuscan Chicken Pasta Salad
Cook the Pasta: Bring a large pot of salted water to a rolling boil. Add the pasta and cook until al dente according to package instructions, typically about 8-10 minutes.
Sauté the Chicken: In a skillet over medium heat, warm some olive oil. Season chicken breasts with salt and pepper before adding them to the pan. Cook until golden brown, about 5-7 minutes per side.
Prepare Vegetables: While chicken cooks, chop cherry tomatoes and finely dice red onion. Set aside ready for mixing.
Create the Dressing: In a small bowl, whisk together olive oil, lemon juice, garlic powder, salt, and pepper until well combined.
Toss Everything Together: Once pasta is cooked and drained (but don’t rinse!), mix it in a large bowl with sautéed chicken slices, vegetables, feta cheese, and dressing until everything is evenly coated.
Garnish and Serve: Finally, sprinkle freshly torn basil leaves on top before serving this delightful salad cold or at room temperature for maximum flavor satisfaction!
You Must Know
- This High Protein Tuscan Chicken Pasta Salad is a game-changer for meal prep
- Its vibrant colors and rich flavors make it a feast for the eyes and palate
- You can easily adjust ingredients to keep things exciting and fresh throughout the week
Perfecting the Cooking Process
Sear the chicken first to lock in juices. While it cooks, boil the pasta and prepare your sauce simultaneously for an efficient process that maximizes flavor.
Add Your Touch
Feel free to swap out proteins or add seasonal veggies. A sprinkle of cheese or some olives can elevate this dish to new heights, making it uniquely yours.
Storing & Reheating
Store leftovers in an airtight container in the fridge for up to three days. Reheat gently in the microwave or on the stovetop, adding a splash of broth if needed.
Chef's Helpful Tips
- For a creamier texture, consider adding Greek yogurt to your dressing
- Letting the salad sit for an hour before serving helps meld flavors beautifully
- Always taste as you go to ensure a balance of seasoning
Cooking this High Protein Tuscan Chicken Pasta Salad always brings back fond memories of summer picnics with friends who couldn’t get enough of it; they even started asking me for a cooking lesson!
FAQ
Can I use different proteins in the High Protein Tuscan Chicken Pasta Salad?
Absolutely! Turkey, shrimp, or even chickpeas work fabulously as alternatives.
How long will the salad last in the fridge?
The salad keeps well for about three days when stored properly in an airtight container.
Can I make this salad vegan-friendly?
Yes! Just replace chicken with tofu or tempeh and use plant-based dressing options.
High Protein Tuscan Chicken Pasta Salad
- Total Time: 35 minutes
- Yield: Serves 6
Description
High Protein Tuscan Chicken Pasta Salad is a delightful dish that brings the taste of Italy to your table. This vibrant salad combines tender chicken, al dente pasta, and fresh vegetables, all tossed in a zesty dressing. Perfect for summer picnics or quick lunches, it’s packed with protein to keep you full while bursting with flavors that will impress your guests.
Ingredients
- 3 boneless, skinless chicken breasts (about 1.5 lbs)
- 8 oz fusilli or penne pasta
- 1 cup cherry tomatoes, halved
- 1/2 cup fresh basil leaves, torn
- 1/4 cup extra virgin olive oil
- 1 small red onion, diced
- 1/2 cup crumbled feta cheese
- Juice of 1 lemon
- 1 tsp garlic powder
- Salt and pepper to taste
Instructions
- Cook the pasta in salted boiling water for 8-10 minutes until al dente. Drain and set aside.
- In a skillet over medium heat, warm olive oil. Season chicken with salt and pepper; cook until golden brown (5-7 minutes per side). Slice.
- In a bowl, combine cooked pasta, sliced chicken, cherry tomatoes, red onion, feta cheese, and torn basil.
- Whisk together olive oil, lemon juice, garlic powder, salt, and pepper in a separate bowl; pour over the salad and toss gently.
- Serve chilled or at room temperature.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main
- Method: Mixing
- Cuisine: Italian
Nutrition
- Serving Size: 1 bowl (approximately 300g)
- Calories: 450
- Sugar: 3g
- Sodium: 800mg
- Fat: 20g
- Saturated Fat: 5g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 4g
- Protein: 30g
- Cholesterol: 80mg
