Grilled Chicken & Chickpea Pasta Salad Recipe
Fuel your body with this high-protein Grilled Chicken & Chickpea Pasta Salad—a clean, nutrient-dense meal perfect for lunch, post-workout recovery, or healthy meal prep. With lean grilled chicken, fiber-rich chickpea pasta, and fresh vegetables tossed in a zesty lemon-oregano dressing, this salad satisfies your taste buds while keeping your macros on point.
Whether you’re deep into a bodybuilding cut or looking for a balanced recovery meal after the gym, this pasta salad delivers lean protein, slow-digesting carbs, and healthy fats in one easy dish.
Why This Recipe Works for Fitness Goals
Not all pasta salads are created equal. Most are overloaded with refined carbs and heavy mayonnaise-based dressings. This version is different. It uses chickpea pasta—a gluten-free, high-protein alternative—to boost fiber and plant-based protein while reducing the glycemic load. Pair that with grilled chicken breast, a staple in any fitness meal plan, and you’ve got a performance-driven meal that’s also delicious.
What sets this dish apart is its versatility. You can serve it cold, pack it in meal prep containers, or enjoy it right after a tough workout. The lemon-oregano vinaigrette ties everything together with a fresh, clean flavor that won’t leave you feeling heavy or bloated.
Ingredients (Serves 4)
For the Salad:
- 8 oz chickpea pasta (e.g., Banza)
- 1 lb grilled chicken breast, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup crumbled feta cheese (optional)
For the Dressing:
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and freshly ground black pepper to taste
Step-by-Step Instructions
1. Grill the Chicken
Start by seasoning your chicken breast with salt, pepper, garlic powder, and a touch of olive oil. Preheat your grill or stovetop grill pan over medium heat. Grill the chicken for about 5–6 minutes per side, depending on thickness, until the internal temperature reaches 165°F.
Once cooked, let the chicken rest for 5 minutes before dicing it into bite-sized pieces. This ensures juicy, tender meat that holds its shape in the salad.
2. Cook the Chickpea Pasta
While the chicken grills, bring a large pot of salted water to a boil. Add the chickpea pasta and cook according to the package instructions—usually 7 to 9 minutes for al dente. Stir occasionally to prevent sticking.
Once cooked, drain and rinse the pasta under cold water. Rinsing helps stop the cooking process and cools the pasta down quickly, which is ideal for pasta salad.
3. Prepare the Vegetables
Wash and slice your cherry tomatoes in half. Dice the cucumber into small, uniform cubes. Thinly slice the red onion—if you prefer a milder flavor, soak the onion slices in cold water for 5 minutes, then drain. This reduces sharpness without compromising flavor.
4. Make the Dressing
In a small mixing bowl or mason jar, whisk together olive oil, lemon juice, Dijon mustard, oregano, garlic powder, salt, and pepper. Shake or whisk until fully emulsified and smooth.
The lemon juice adds a bright, fresh zing while Dijon mustard helps emulsify the dressing and adds a subtle kick. Oregano and garlic powder give it a classic Mediterranean twist, perfectly complementing the grilled chicken.
5. Assemble the Salad
In a large mixing bowl, combine the cooled pasta, diced grilled chicken, cherry tomatoes, cucumber, and red onion. If you’re using feta, add it in now for a creamy, salty contrast.
Pour the dressing over the mixture and toss thoroughly until everything is evenly coated. Make sure the dressing reaches all the nooks and crannies—this makes every bite flavorful and satisfying.
6. Chill and Serve
Let the salad chill in the fridge for at least 30 minutes before serving. This allows the flavors to meld together beautifully. Serve cold or at room temperature.
This salad holds up well in the fridge for 3 to 4 days, making it an excellent option for meal prep. Store it in airtight containers and grab a portion post-workout, between meetings, or anytime you need clean fuel fast.
Nutrition Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 430 kcal |
| Protein | 39g |
| Carbohydrates | 36g |
| Dietary Fiber | 9g |
| Fat | 15g |
| Saturated Fat | 3g |
| Sugar | 3g |
| Sodium | 360mg |
Nutrition values are estimates based on commonly available ingredients and USDA data.
Pro Tips for Maximizing Performance
- Meal prep friendly: Double the recipe and portion it into containers to cover your protein needs for several days.
- Add greens: Toss in a handful of baby spinach or arugula to up the micronutrient count.
- Switch it up: Sub grilled turkey breast, tofu, or even hard-boiled eggs for the chicken to create variations that fit your macros or preferences.
Grilled Chicken & Chickpea Pasta Salad is the kind of meal that supports your training goals without sacrificing taste or time. It’s quick to prep, easy to scale, and fuels your body the right way—clean, lean, and packed with flavor.
