Save It This bright chicken and veggie pasta salad is my answer to quick healthy lunches that feel like a treat. Packed with lean protein and crisp veggies tossed with tangy Italian dressing this is the kind of no fuss meal you can whip up on a Sunday and scoop out all week long for lunchboxes or speedy dinners.
I first tried this recipe when trying to use up odds and ends from my fridge and it quickly became my go to summer lunch. My family always requests it for picnics now and the leftovers somehow taste even better the next day.
Ingredients
- Rotini pasta: Twelve ounces provides hearty texture and soaks in the dressing choose whole wheat for added fiber
- Shredded cooked chicken: Two cups gives lean protein use rotisserie chicken for convenience
- Chopped bell peppers: One cup adds crunch and sweetness aim for multiple colors for visual appeal
- Diced cucumber: One adds coolness and fresh bite select a firm bright green cucumber
- Half a red onion: Thinly sliced for zing and color soak in water for a milder flavor
- Light Italian dressing: Three quarters cup ties it all together look for one without a lot of added sugar and check for allergens if needed
Instructions
- Cook the Pasta:
- Bring a large pot of well salted water to a boil add the rotini and cook to al dente by the timer on the box usually about eight minutes. Drain the pasta immediately then rinse under plenty of cold running water until fully cool and not sticky. Transfer the cooled pasta to a large mixing bowl.
- Mix in the vegetables and chicken:
- Add the shredded chicken bell peppers diced cucumber and thinly sliced red onion directly to the bowl with the pasta. Give it all a light toss to start combining.
- Dress and Toss:
- Pour the light Italian dressing evenly over the top. Use a big spoon to toss gently but thoroughly so every piece gets coated in the dressing. Make sure to lift from the bottom so nothing is left undressed.
- Chill to Let Flavors Meld:
- Cover the bowl and refrigerate for at least ten to fifteen minutes. This short chill makes a world of difference bringing all the flavors together and giving the veggies a crisp refreshing bite. You can also make this step ahead and chill for several hours or overnight.
Save It I always look forward to the crunch of fresh cucumber in every bite of this salad. Last summer we took this dish to the park for a family picnic and it disappeared before the watermelon did so now it is a non negotiable for outdoor gatherings.
Storage Tips
After making the salad store it in an airtight container in the fridge. It lasts up to four days which makes it an ideal make ahead lunch. If you are packing for work or school keep the dressing separate until just before serving for the freshest texture.
Ingredient Substitutions
Rotini can be swapped for penne or farfalle if preferred. For a different flavor profile try Greek dressing or balsamic vinaigrette. Plant-based eaters can sub in chickpeas or white beans for the chicken or make it with tofu cubes.
Serving Suggestions
Serve this salad cold at picnics potlucks or as a main dish on warm days. Pair it with a fruit salad or simple green salad for a complete meal. You can even pile it into lettuce cups for a fun twist or scoop it onto toasted whole grain bread for a hearty open faced sandwich.
Cultural and Historical Context
Italian style pasta salads gained popularity in North America in the late twentieth century as more households wanted quick meal options that did not require stovetops for serving. This version borrows the Italian tradition of mixing chilled pasta with fresh produce and vinaigrette for meals that are both convenient and full of seasonal flavor.
Seasonal Adaptations
Swap bell peppers for cherry tomatoes in summer Add roasted butternut squash or sweet potato in fall Toss in blanched asparagus or snap peas in the spring
Success Stories
Friends and coworkers have asked for this recipe after potlucks because it stands out as both filling and light. One neighbor started making it for her kids as a lunchbox staple and told me they never tire of it. I have also made it with gluten free pasta for a friend and it turned out just as delicious.
Freezer Meal Conversion
While most pasta salads do not freeze well you can prepare the cooked chicken and chopped veggies in advance and freeze them separately. Just thaw and toss with freshly cooked pasta and dressing for weeknight convenience.
Save It This pasta salad is as colorful as it is satisfying. It will brighten up your lunch routine and impress at any gathering.
Recipe FAQs
- → Which pasta shape is best for this dish?
Rotini works well as it holds the dressing and mixes evenly with chicken and vegetables.
- → Can I use leftover chicken?
Yes, leftover or rotisserie chicken adds convenience and flavor to the salad.
- → What vegetables pair best?
Bell peppers, cucumber, and red onion provide crisp texture and color, but any fresh veggies can be substituted.
- → Is the salad served cold or warm?
The dish is best served cold, allowing flavors to blend after chilling.
- → Are there dairy-free options?
Skip cheese or use dairy-free alternatives to keep the dish suitable for dairy-free diets.
- → How can I adjust the flavor?
Use Greek dressing for tang, or add olives and herbs for extra zest.