When the weather warms up or I’m craving something light yet satisfying, I always find myself turning to this Healthy Chicken Spinach Pasta Salad. It’s one of those recipes that’s just as perfect for a quick lunch as it is for a picnic or a casual weeknight dinner. I love how it brings together lean protein, fresh greens, and hearty pasta—all tossed in a zesty, wholesome dressing. It’s got everything I want in a meal: flavor, texture, and nutrition.
This recipe is also a lifesaver for busy days. You can prep it ahead of time, and it actually tastes better as it sits and the flavors meld together. Plus, it’s endlessly customizable. Whether you’ve got leftover chicken, different veggies in the fridge, or a particular type of pasta you love, it always works. It’s become a staple in my kitchen, and I can’t wait for you to make it part of yours too!
What You Need To Make This Recipe
Cooked Chicken Breast:
This lean protein is the heart of the salad. You can use grilled, baked, or rotisserie chicken—whatever you have on hand. I like to dice or shred it so it blends seamlessly with the other ingredients.
Whole Wheat Pasta:
Whole wheat pasta adds fiber and a slightly nutty flavor that complements the other fresh ingredients. It also helps keep you full and energized longer. Penne or fusilli work great for this salad.
Fresh Baby Spinach:
Spinach adds a beautiful pop of green and a tender texture. It’s also packed with vitamins like A and C, plus iron. Be sure to rinse it well and dry it completely before mixing it in.
Cherry Tomatoes:
These little bursts of sweetness balance the savory chicken and the earthy spinach. I love slicing them in half so they mingle better throughout the salad.
Red Onion:
Thinly sliced red onion gives the salad a sharp, tangy bite and a lovely crunch. If you’re not a fan of strong onion flavor, soak the slices in cold water for a few minutes to mellow them out.
Cucumber:
Crisp and refreshing, cucumber adds crunch and a subtle coolness. Peel it if you prefer, but I love keeping the skin on for added fiber and color.
Feta Cheese:
Creamy, salty feta brings the perfect amount of richness to this healthy dish. It pairs beautifully with the spinach and tomatoes, adding a Mediterranean flair.
Olive Oil:
This heart-healthy fat is the base of the dressing. It ties all the ingredients together with its smooth texture and fruity flavor.
Lemon Juice:
Freshly squeezed lemon juice brightens up the whole salad and gives it a fresh zing. It also helps to tenderize the spinach slightly as it sits.
Dijon Mustard:
Just a touch adds a subtle tang and depth to the dressing. It helps emulsify the oil and lemon juice, giving you a smooth, cohesive vinaigrette.
Salt and Black Pepper:
Seasoning is everything. A pinch of salt enhances all the flavors, while a little black pepper adds just the right amount of heat.
Ingredients List
- 2 cups cooked chicken breast, diced or shredded
- 3 cups whole wheat pasta, cooked and cooled
- 3 cups fresh baby spinach
- 1 cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- 1 cucumber, diced
- ½ cup feta cheese, crumbled
- 3 tablespoons olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 1 teaspoon Dijon mustard
- Salt and black pepper, to taste
How to Make Healthy Chicken Spinach Pasta Salad
Step 1: Cook the Pasta
Boil a pot of salted water and cook the whole wheat pasta according to package instructions until al dente. Drain and rinse with cold water to stop the cooking process and cool it down.
Step 2: Prepare the Chicken
While the pasta cooks, dice or shred your cooked chicken breast. If you’re using leftover or rotisserie chicken, just make sure it’s cooled and ready to mix in.
Step 3: Chop the Vegetables
Slice the cherry tomatoes in half, thinly slice the red onion, dice the cucumber, and rinse and dry the spinach. Having everything bite-sized makes the salad easy to eat.
Step 4: Make the Dressing
In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, salt, and black pepper until emulsified and smooth.
Step 5: Assemble the Salad
In a large bowl, combine the pasta, chicken, spinach, cherry tomatoes, red onion, cucumber, and feta cheese. Pour the dressing over everything and toss until well coated.
Step 6: Chill and Serve
You can serve the salad immediately or let it chill in the refrigerator for 30 minutes to allow the flavors to meld. It tastes even better after a little time to rest!
Tips for Making this Recipe
- Use leftover grilled or rotisserie chicken to save time.
- Rinse your pasta under cold water after cooking to stop it from overcooking and to keep it from sticking.
- Make it ahead—this salad stores well in the fridge for up to 3 days, making it perfect for meal prep.
- Swap the greens: Try arugula, kale, or romaine if you don’t have spinach.
- Add extras: Toss in olives, roasted red peppers, or even chickpeas for more flavor and protein.
- Keep dressing separate if making ahead for a crowd, and toss just before serving to keep everything crisp.
FAQs
Can I use a different kind of pasta?
Absolutely! Feel free to use gluten-free, chickpea, or regular pasta—whatever suits your dietary needs or taste.
How long does this pasta salad last in the fridge?
It will keep well for 3 days in an airtight container. The spinach might wilt a bit, but the flavors will stay delicious.
Can I make this salad vegetarian?
Yes! Just leave out the chicken or replace it with grilled tofu, chickpeas, or white beans.
What can I use instead of feta cheese?
Goat cheese, shredded mozzarella, or even parmesan would be tasty alternatives, depending on the flavor you’re going for.
Is this salad served warm or cold?
It’s best served cold or at room temperature, which makes it ideal for lunches or summer gatherings.