Mediterranean Pasta Salad
One of my food goals for 2023 is to be better about meal prepping. I find pasta salads to be great candidates for meal prepping, since they hold well and are super versatile. This Mediterranean Pasta Salad is one of my latest creations. It’s one of my new favorite work week lunches!
After a busy and rather indulgent holiday season, I’m ready for a bit of a reset with my diet. Last year I experimented with several different diets and eating patterns in attempts to combat some health diagnoses: plant-based, dairy-free, grain-free, gluten-free. The one diet I tried at the recommendation of a dietician and didn’t hate myself during was a Mediterranean diet. So the last few months, I’ve been reading and learning and trying to incorporate more Mediterranean habits and flavors into my diet. (You can read and learn more about the Mediterranean diet here.)
This Mediterranean Pasta Salad recipe is one of my experiments and quickly became a favorite in my rotation. It lends really well to meal prepping, and has been a great lunch option during the work weeks.
The best thing about this pasta salad recipe is how simple and flexible it is. Mediterranean cuisine relies heavily on fresh vegetables, fruits, and herbs. You can add in whatever vegetables you have on hand. My choice is usually diced bell peppers and cucumbers, with a finely diced shallot in the dressing. If you’re a fan of tomatoes or red onions or whatever other appropriate vegetable, feel free to add it in.
For the protein, I cooked some chicken breasts, which I marinated in lemon zest, olive oil, Greek yogurt, and some Mediterranean herbs and spices. If you prefer to keep this vegetarian or vegan, simply leave the chicken out or use your favorite substitute. Honestly, this chicken is so flavorful and tasty that I make and eat it on its own.
Now, for the pasta choice. I’ve made this pasta salad recipe several times, each with a different pasta. Mediterranean cuisine calls for whole wheat or whole grains, so whole wheat pasta is a good option. The version shown in the photos in this post was made with Banza chickpea pasta. It’s higher protein with fewer carbs, and honestly it’s my favorite “alternative pasta” I’ve tried. (Don’t bother with lentil pasta, it’s gross.) While the Banza tasted good in this recipe, it didn’t really hold up well as leftovers after day two. So honestly, the best pasta here is just plain ol’ regular pasta, whatever shape your heart desires. Rotini, elbows, and shells are usually my choices.
So we’ve got the pasta, the protein, and the veggies… let’s talk dressing. Similar to my Veggie & Orzo Pasta Salad, this Mediterranean version uses a bright citrus vinaigrette, with lemon juice, olive oil, herbs, and champagne vinegar. It’s a lovely complement to the fresh veggies and chicken and brings the whole dish together.
Hungry yet? Let’s get cooking.
How to make Mediterranean Pasta Salad
To make this recipe, you will need:
- 1 large chicken breast
- 8 oz dry pasta (roughly half a box)
- Olive oil
- Greek yogurt
- Lemon zest and juice
- Champagne vinegar (or apple cider vinegar)
- Mediterranean herbs and spices (I use this blend)
- 1 small shallot
- Drizzle of honey
- 2 bell peppers
- 1 Persian cucumber
- Salt and pepper
- Feta or goat cheese (optional, for garnish)
First, cook the chicken. Coat the chicken breast in a generous drizzle of olive oil, a heaping spoonful of Greek yogurt, the zest of a lemon, and salt and pepper. Cover and let marinate while your oven preheats to 375ºF. Once the oven is heated, cook the chicken for 18-20 minutes, until its internal temperature reaches 160ºF. Carry-over cooking will help it reach 165. Once it’s cool enough, slice into chunks.
Cook the pasta. Bring a pot of heavily salted water to a boil. Pour in 8 ounces of dry pasta and cook until al dente. For my Banza pasta, this took about 5 minutes. Drain and rinse cooked pasta with cool water.
Make the dressing. Mix together lemon juice (from the one we zested earlier), olive oil, champagne vinegar, diced shallot, drizzle of honey, garlic powder, salt and pepper. Stir or shake in a jar until fully combined.
Assemble the pasta salad. In a large bowl, add the cooked pasta, diced bell peppers, diced cucumber, and chicken. Pour the dressing on top and mix well. When ready to serve, spoon into bowls and garnish with crumbled feta or goat cheese and fresh parsley.
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Mediterranean Pasta Salad
Ingredients
- 1 large chicken breast
- 8 oz dry pasta (roughly half a box)
- 1/2 cup Olive oil (divided)
- 1/4 cup Greek yogurt (nonfat)
- 1 Lemon (zest and juice)
- 1/4 cup Champagne vinegar (or apple cider vinegar)
- 1 tbsp Mediterranean herbs and spices (divided)
- 1 small shallot (diced)
- 1 cup diced bell pepper (2)
- 1 cup diced Persian cucumber
- 1 tbsp honey
- Crumbled Feta or goat cheese (optional, for topping)
Instructions
- Coat the chicken breast in olive oil, Greek yogurt, the zest of a lemon, herbs and spices, and salt and pepper. Cover and let marinate while your oven preheats to 375ºF.
- Once the oven is heated, cook the chicken for 18-20 minutes, until its internal temperature reaches 160ºF. Once it's cool enough, slice into chunks.
- Bring a pot of heavily salted water to a boil. Pour in the dry pasta and cook until al dente. Drain and rinse cooked pasta with cool water.
- Mix together lemon juice, olive oil, champagne vinegar, diced shallot, drizzle of honey, garlic powder, salt and pepper. Stir or shake in a jar until fully combined.
- In a large bowl, add the cooked pasta, diced bell peppers, diced cucumber, and chicken. Pour the dressing on top and mix well.
- When ready to serve, spoon into bowls and garnish with crumbled feta or goat cheese and fresh parsley.
