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Protein Packed Chicken Parmesan Pasta Salad - A Fresh, Hearty Meal Prep Favorite

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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • For the salad:
  • 12 oz short pasta (rotini, penne, or bowties)
  • 2 large boneless, skinless chicken breasts (about 1.25 lb), cooked and chopped
  • 1 cup grape or cherry tomatoes, halved
  • 1 cup baby spinach, roughly chopped
  • 1/2 small red onion, thinly sliced
  • 1/3 cup sliced black olives (optional)
  • 1/2 cup freshly grated Parmesan cheese
  • 1/2 cup mini mozzarella balls (bocconcini), halved (optional but tasty)
  • 2 tablespoons chopped fresh basil
  • For the crispy “Parm-crumbs”:
  • 3/4 cup panko breadcrumbs
  • 1 tablespoon olive oil
  • 2 tablespoons finely grated Parmesan
  • Pinch of garlic powder
  • Pinch of salt
  • For the dressing:
  • 1/4 cup extra-virgin olive oil
  • 3 tablespoons red wine vinegar (or white balsamic)
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, finely grated or minced
  • 1 teaspoon honey (or a pinch of sugar)
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon crushed red pepper flakes (optional)
  • Kosher salt and black pepper to taste
  • For the chicken (if cooking from raw):
  • 1 tablespoon olive oil
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook pasta until just al dente, 1 minute less than package directions. Drain and rinse briefly under cool water to stop cooking. Shake off excess water well.
  2. Cook the chicken (if needed): Pat chicken dry. Rub with olive oil, Italian seasoning, garlic powder, salt, and pepper. Grill or pan-sear over medium heat until the internal temp reaches 165°F, about 5–7 minutes per side depending on thickness. Rest 5 minutes, then chop into bite-size pieces.
  3. Make the dressing: In a jar or bowl, whisk olive oil, vinegar, Dijon, garlic, honey, oregano, and red pepper flakes. Season with salt and pepper. Taste and adjust acid or sweetness as needed.
  4. Toast the Parm-crumbs: Warm olive oil in a small skillet over medium heat. Add panko, garlic powder, and a pinch of salt. Stir until golden, 3–4 minutes. Remove from heat, stir in Parmesan, and let cool. They will crisp more as they cool.
  5. Toss the base: In a large bowl, combine cooked pasta, chopped chicken, tomatoes, spinach, red onion, olives, mozzarella, and Parmesan. Pour in about two-thirds of the dressing and toss to coat.
  6. Rest and finish: Let the salad sit for 10 minutes so the flavors meld. Add remaining dressing if needed. Fold in basil. Top with a generous sprinkle of Parm-crumbs just before serving so they stay crisp.
  7. Taste and tweak: Add a squeeze of lemon, extra pepper, or a pinch more salt if the flavors don’t pop.