This chicken and chickpea pasta salad uses whole-wheat pasta for a full lunch, with a lemon-yogurt dressing. The lemon-yogurt dressing is easy to stir together while the pasta cooks.
Tips for chicken and chickpea pasta salad
Start with safely chilled, cooked chicken. Measure pasta dry and drain and rinse the chickpeas before using. Short pasta is easier to scoop into lunch containers than long noodles.
Helpful equipment: Food storage containers are useful for dividing this pasta salad into chilled lunches. Check container and lid care guidance. Compare food storage containers on Amazon. Use what you already have if it does the job.
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High Protein Chicken and Chickpea Pasta Salad
Equipment
- 1 Large pot
- 1 colander
- 1 large mixing bowl
- 1 small bowl
- 1 knife and cutting board
- 1 measuring cups
Ingredients
- 6 1/2 oz dry whole-wheat rotini or penne
- 14 oz plain cooked skinless chicken breast chilled, diced; cooked edible weight
- 1 (15 oz) can canned chickpeas Drained and rinsed.
- 2 cups cucumber with peel washed, diced
- 1 1/8 cups tomatoes washed, diced
- 2/3 cup plain nonfat Greek yogurt
- 3 Tbsp fresh lemon juice
- 1 Tbsp olive oil
- 2 cloves peeled garlic finely grated, about 2 cloves
- 1/2 tsp ground black pepper
- 1/2 tsp table salt
Instructions
- Bring a large pot of unsalted water to a boil. Cook the dry pasta according to its package until just tender, usually 8–12 minutes after the water boils. The 15-minute cooking estimate includes a short boil-up; a slow stove may take longer.
- Drain the pasta, rinse briefly under cold running water to stop cooking, and drain very well. Spread in a shallow bowl while you prepare the dressing; do not leave it on the counter to cool for hours.
- Whisk the yogurt, lemon juice, measured olive oil, garlic, pepper and salt in a small bowl until smooth.
- In a large bowl, combine all the cooled pasta, cooked chilled chicken, drained chickpeas, cucumber and tomatoes. Fold in all the dressing, scraping the small bowl clean.
- Toss gently and divide into four equal meal portions, making sure each gets an even share of chicken and chickpeas. Serve cool, or refrigerate promptly. The estimate includes all dressing; no cheese or other toppings are included.
Notes
Storage and meal prep
Refrigerate at 40°F or below within 2 hours, or 1 hour above 90°F. Use within 3–4 days of the chicken’s original cooking date, or sooner if another ingredient expires first. Keep cold with ice packs for packed lunches. Serve cold; freezing is not recommended because cucumber, tomatoes and yogurt may turn watery. The pasta may absorb dressing overnight; stir before serving rather than adding uncounted oil.
Ingredient notes and swaps
Regular white wheat pasta works, but its fiber and other nutrients need a new calculation. Chickpea pasta is not required. Use plain cooked chicken without skin, bones or added oil for this estimate. Different yogurt or canned chickpea brands need label checks. Keep any extra dressing, cheese or olives separate from this calculation.
About the nutrition
Nutrition is estimated from the listed amounts and documented reference foods. Brands, portions and ingredient swaps can change the numbers. This recipe has not been kitchen tested.