This healthy chicken pasta salad with Greek yogurt is a light, creamy, and protein-packed recipe made without mayo. Perfect for meal prep, picnics, or easy family lunches, it combines tender chicken, pasta, fresh vegetables, and a tangy Greek yogurt dressing. With minimal saturated fat and fewer calories, this high protein pasta salad with chicken is a refreshing, heart-healthy alternative to traditional creamy salads.
Why you’ll love this high protein chicken salad
No mayo, just Greek yogurt: all the creaminess you crave, without the extra saturated fat and calories.
Protein-packed: with lean chicken, Greek yogurt, and pasta, it keeps you full and energized.
Nutritious & wholesome: fresh veggies and herbs add fiber, vitamins, and flavor to this healthy chicken pasta salad.
Light yet satisfying: a balanced meal that feels indulgent but supports healthy eating goals.
Meal-prep friendly: stays fresh in the fridge, making it perfect for lunch boxes or busy weeknights.
Versatile: enjoy this high protein chicken salad as a main meal, side dish, or refreshing summer picnic salad.
Quick & easy: made with simple everyday ingredients in under 30 minutes.
Greek yogurt and mint are always a delicious combo with chicken, whether it is a chicken marinade as in Baked Hariyali Chicken Legs or a healthy pasta salad with yogurt.
Some salads like pumpkin quinoa salad serve as sides while some can be eaten as a wholesome meal. This high-protein pasta salad has every aspect of a balanced meal: protein, carbs, fiber, vitamins, and minerals.
It is also a healthy recipe you can make with leftover chicken- roasted, boiled or baked.
I make this salad often with baked thin-sliced chicken breasts or panko crumb chicken. Simply because they’re so easy to make (hands-free, no-mess). It is also the healthiest way to eat this high protein chicken salad.
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Salad ingredients
Pasta:Farfalle (bowtie)or fusilli (spiral) are best suited for a pasta salad, especially one with a creamy dressing as the dressing clings on to the grooves and curves of the pasta, making it very flavorful. Like the fusilli inbalsamic pasta salad.
Chicken: Chicken breasts are thinly sliced lengthwise and marinated with spices, pan-seared/grilled and diced.
Vegetables: Salad vegetables like bell peppers, celery, cucumber, cherry tomatoes, onions and carrots can be used.
Greek yogurt dressing
This spicy yogurt dressing gives a characteristic creamy flavor to the pasta salad. It is made of basic ingredients, almost similar to my magic green sauce with avocado:
Greek yogurt
Mint leaves
Almonds
Chillies
Garlic
Lemon juice
Himalayan pink salt
How to make high protein pasta salad with chicken: step by step
(You can find the exact measurements and instructions in the printable recipe card at the end of this page.Here are step-by-step instructions with pictures to help you easily understand the recipe.)
Cook the pasta al dente, drain and rinse in cold water. Toss with 2 teaspoons of olive oil.
While the pasta cooks, prep the vegetables and rest of the ingredients.
Season the chicken with chili powder, paprika, garlic powder, lemon juice and salt. After about 10 minutes, pan-fry the seasoned chicken breasts in oil. Chop them into bite-sized cubes.
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Make Greek yogurt dressing: Blend all ingredients in a food processor.
Toss the chicken, vegetables and pasta together. Add half of the spicy yogurt dressing and toss well.
Add the other half and toss again. Garnish with green onions.
Serve the chicken pasta salad immediately or chill and serve later.
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(This is a no-oil salad dressing like the one I use for the paneer salad recipe.)
Recipe tips
Pasta can be replaced with a healthier carb like brown rice or wholewheat pasta.
For low-carb options, just skip the pasta (in that case, use half the quantity of the yogurt dressing). Or replace pasta with cooked quinoa for a high-protein quinoa salad.
Vegetarian chicken salad: Substitute the chicken with boiled eggs or cubes of pressed tofu cooked with the same seasoning.
The yogurt dressing tastes even better if you roast the garlic and almonds. Dry-roast chopped garlic and almonds in a pan on low flame for 5 minutes and cool before blending. Roasted garlic tastes amazing in sauces like roasted red pepper salad dressing and on salads like beetroot salad with feta and walnuts.
If you love citrus flavors, add some lemon zest.
Half of mint can be replaced with cilantro for variation.
Common questions about Greek pasta salad with chicken
Do you rinse pasta for a cold pasta salad?
Yes, rinsing helps cool down the pasta so it stops cooking. It also keeps the pasta from sticking together, since rinsing removes the starch that’s clinging onto the pasta.
How do you keep pasta salad moist?
The mint yogurt dressing retains moisture naturally so it keeps the pasta salad juicy and creamy. You don’t even require oil for this dressing.
How do I make pasta taste better?
The spicy yogurt dressing makes all the difference in a pasta salad. Yogurt, mint and garlic are a great combination with pasta and chicken and they come together as a yummy salad.
Light chicken pasta salad with Greek yogurt dressing. No mayo, low calorie, high protein recipe that’s refreshing for summer picnics, potlucks, and family meals.
Cook pasta al dente. Drain and rinse with cold water. Toss with olive oil.
1 cup uncooked pasta, 2 teaspoons extra virgin olive oil
Cook chicken
While the pasta is cooking, season and cook the chicken.
Slice the chicken breasts horizontally into thin halves. Mix chili powder, paprika, garlic powder, lemon juice and salt. Rub the chicken with the spice mix. Keep it aside for 10 minutes.
Heat oil in a non-stick pan and sear the chicken breasts on medium-high heat. Cook covered for 3 to 4 minutes on one side, flip and cook the other side for 3 minutes. (note 2)
3 tablespoons vegetable oil
Remove from heat and let it cool. Chop into bite-sized pieces.
High protein salad dressing
Blend all the listed ingredients for the dressing and blend until smooth.
1/2 cup Greek yogurt, 1/2 cup mint leaves, 1/4 cup almonds, 1 or 2 green chilies, 2 cloves garlic, 2 tablespoons lemon juice, 1/2 teaspoon pink salt
Chicken pasta salad
Mix the vegetables, chicken and pasta in a large salad bowl. Drizzle half of the yogurt dressing and toss everything together.
1/2 cup bell peppers, 1/4 cup celery, 1/4 cup cucumber
Add the remaining dressing and toss again. Garnish with green onions. Serve immediately or refrigerate and serve chilled. (note 3)
3 tablespoons green onions
Pasta can be replaced with a healthier carb like brown rice or wholegrain pasta can be used.
For low-carb options, just skip the pasta (in that case, use half the quantity of the yogurt dressing). Or replace pasta with quinoa.
The yogurt dressing tastes even better if you roast the garlic and almonds. Dry-roast chopped garlic and almonds in a pan on low flame for 5 minutes and cool before blending.
Cooking the chicken covered will let the chicken “sweat” and makes it tender and juicy. You can also cook chicken using the juicy baked thin-sliced chicken breasts.
Make-ahead option: This pasta salad doesn’t keep well. You can leave it in the refrigerator overnight, not any longer. It is not suitable for freezing, either.
Leftovers: Store leftovers in an airtight container in the refrigerator and consume it the next day.
Vegetarian chicken salad: Substitute the chicken with boiled eggs or cubes of pressed tofu cooked with the same seasoning.
Half of mint can be replaced with cilantro for variation.
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Hi! I’m Sheeba, welcome to Go Healthy ever after!
Hi, I’m Sheeba Subbu, founder of Go Healthy Ever After. Certified in diet and wellness, I create family-friendly recipes where nutrition meets flavor. My goal is to make delicious, wholesome meals simple and enjoyable for every kitchen.
Jeannie notes.. Above is curated for evaluation and recommendation from gohealthyeverafter.com
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