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High Protein Philly Chicken Pasta Salad - A Fresh Take on a Comfort Classic

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 8 ounces whole-wheat or high-protein pasta (rotini, penne, or shells)
  • 1.25–1.5 pounds boneless, skinless chicken breasts (or thighs for more tenderness)
  • 1 tablespoon olive oil
  • 1 green bell pepper, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 medium yellow onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1–2 teaspoons Worcestershire sauce
  • 1/2 teaspoon crushed red pepper flakes (optional)
  • 3/4 cup nonfat or 2% plain Greek yogurt
  • 1/4 cup light mayonnaise (or more Greek yogurt)
  • 2 tablespoons light cream cheese or cottage cheese, blended smooth (optional for extra creaminess)
  • 2 tablespoons Dijon mustard
  • 2 tablespoons red wine vinegar or apple cider vinegar
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil (for dressing)
  • 4 ounces provolone or mozzarella, diced or shredded (use reduced-fat if preferred)
  • Fresh parsley, chopped, for garnish

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook the pasta until just al dente. Drain, rinse under cool water to stop the cooking, and toss with a splash of olive oil so it doesn’t stick.
  2. Season the chicken: Pat the chicken dry. In a small bowl, mix smoked paprika, onion powder, garlic powder, salt, and pepper. Rub evenly over the chicken.
  3. Sear and cook the chicken: Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add chicken and cook 4–6 minutes per side, until cooked through and nicely browned. Splash in 1 teaspoon Worcestershire during the last minute to glaze. Transfer to a plate to rest, then slice or dice.
  4. Sauté peppers and onions: In the same pan, add the sliced peppers and onion with a pinch of salt. Cook over medium heat, stirring, until softened with a little char, 6–8 minutes. Stir in the garlic for 30 seconds. Add another 1 teaspoon Worcestershire and the red pepper flakes, if using. Remove from heat and let cool slightly.
  5. Make the dressing: In a bowl, whisk Greek yogurt, light mayo, cream cheese or blended cottage cheese (if using), Dijon, vinegar, lemon juice, and 1 tablespoon olive oil. Season with salt and pepper to taste. You want a tangy, creamy dressing that clings to the pasta.
  6. Combine: In a large mixing bowl, add cooled pasta, chicken, peppers and onions, and provolone. Pour over the dressing. Toss gently until everything is coated and glossy.
  7. Taste and adjust: Add more salt, pepper, vinegar, or lemon as needed. The peppers should pop, and the dressing should be bright but creamy.
  8. Chill or serve: Garnish with chopped parsley. You can serve right away slightly warm, or chill for 30–60 minutes to let flavors meld.