Mediterranean Chicken Pasta Salad Recipe: Fresh, Healthy & Perfect for Meal Prep.

There’s something magical about combining the bright, clean flavors of the Mediterranean with the comfort of pasta salad. This Mediterranean chicken pasta salad came into my life during a particularly busy summer when I needed something that could work as lunch, dinner, or a side dish for gatherings. After countless tweaks and taste tests, I landed on this version that balances tender chicken, al dente pasta, crisp vegetables, and a tangy herb dressing that ties everything together beautifully.

What sets this Mediterranean chicken pasta salad apart is its versatility and staying power. Unlike mayo-heavy pasta salads that can feel heavy and lose their appeal after a day in the fridge, this recipe actually gets better as it sits. The olive oil-based dressing penetrates the pasta and vegetables, creating deeper flavors while maintaining that fresh, vibrant quality that makes Mediterranean cuisine so appealing. Whether you’re meal prepping for the week, bringing a dish to a potluck, or looking for a satisfying lunch that won’t weigh you down, this recipe delivers on all fronts.

The combination of protein-rich chicken, fiber-packed vegetables, and complex carbs makes this pasta salad a complete meal that keeps you satisfied without that sluggish feeling. It’s the kind of recipe that works just as well for a quick weeknight dinner as it does for entertaining, and the colorful presentation never fails to impress.

Ingredients

For the Pasta Salad:

12 oz penne pasta (or rotini)
1 lb boneless, skinless chicken breasts
2 tablespoons olive oil
1 teaspoon dried oregano
Salt and pepper to taste
1 large cucumber, diced
2 cups cherry tomatoes, halved
1 red bell pepper, chopped
1/2 red onion, thinly sliced
1 cup Kalamata olives, pitted and halved
1/2 cup sun-dried tomatoes, chopped
6 oz feta cheese, crumbled
1/4 cup fresh parsley, chopped
2 tablespoons fresh dill, chopped

For the Mediterranean Dressing:

1/3 cup extra virgin olive oil
3 tablespoons red wine vinegar
2 tablespoons fresh lemon juice
2 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon Dijon mustard

Instructions

Start by cooking your pasta according to package directions until it reaches that perfect al dente texture. You want it to have just a slight bite since it will continue to soften as it absorbs the dressing. Drain the pasta and rinse with cold water to stop the cooking process immediately. This step prevents mushy pasta and keeps each piece distinct in your salad.

While the pasta cooks, prepare your chicken. Season the chicken breasts generously with salt, pepper, and dried oregano. Heat olive oil in a large skillet over medium-high heat. Cook the chicken for 6-7 minutes per side, or until the internal temperature reaches 165°F. The key here is not to overcook the chicken, as it will continue to firm up as it cools. Let the chicken rest for 5 minutes before slicing it into bite-sized pieces.

Next, prepare all your vegetables. Dice the cucumber into small, uniform pieces, keeping the skin on for extra texture and nutrients. Halve the cherry tomatoes, making sure to catch any juice that escapes – you can add this to your dressing for extra flavor. Chop the red bell pepper into pieces roughly the same size as your pasta, and slice the red onion as thinly as possible to avoid overpowering bites.

For the dressing, whisk together olive oil, red wine vinegar, lemon juice, minced garlic, oregano, basil, salt, pepper, and Dijon mustard in a small bowl. The mustard acts as an emulsifier, helping the oil and vinegar stay combined longer. Taste and adjust seasonings – you might want more lemon for brightness or a pinch more salt to bring out all the flavors.

Combine the cooled pasta, sliced chicken, cucumber, cherry tomatoes, bell pepper, red onion, olives, and sun-dried tomatoes in a large mixing bowl. Pour about three-quarters of the dressing over the mixture and toss gently but thoroughly. Add the crumbled feta cheese and fresh herbs, then toss once more. Reserve the remaining dressing to add just before serving, as the pasta will absorb quite a bit of the initial dressing.

Let the salad sit for at least 30 minutes at room temperature before serving, or refrigerate for up to 2 hours. This resting time allows all the flavors to meld together and gives the pasta time to absorb the dressing properly.

Flavor & Texture Notes

This Mediterranean chicken pasta salad offers a symphony of textures and flavors that work in perfect harmony. The pasta provides a satisfying, chewy base that soaks up the bright, herbaceous dressing. Each bite delivers the tender juiciness of well-seasoned chicken alongside the crisp freshness of cucumber and bell peppers. The cherry tomatoes burst with sweet acidity, while the sun-dried tomatoes add an intense, concentrated tomato flavor that balances the overall profile.

The Kalamata olives bring a briny, slightly bitter note that’s essential to authentic Mediterranean flavor, while the feta cheese contributes a creamy, tangy saltiness that ties everything together. Fresh herbs like parsley and dill add brightness and a slight peppery quality that keeps each bite interesting. The red onion, sliced thin, provides just enough sharp bite without overwhelming the other ingredients.

The dressing itself is bright and zesty, with the red wine vinegar providing acidity that cuts through the richness of the olive oil and feta. The garlic and herbs infuse every component with Mediterranean warmth, while the lemon juice adds a fresh, clean finish that makes you want to take another bite immediately.

Tips & Variations

For the most tender chicken, consider using a meat thermometer to avoid overcooking. If you prefer, you can substitute rotisserie chicken to save time – just remove the skin and shred the meat into bite-sized pieces. Grilled chicken also works wonderfully and adds a subtle smoky flavor that complements the Mediterranean ingredients.

Pasta shape matters more than you might think. Penne and rotini work best because their shapes and ridges hold onto the dressing effectively. Avoid long pasta like spaghetti or angel hair, as they don’t work well in pasta salad applications. If you need a gluten-free option, use a sturdy gluten-free pasta made from chickpeas or rice.

For vegetarians, simply omit the chicken and add more vegetables like roasted zucchini, grilled eggplant, or artichoke hearts. You could also include white beans or chickpeas for protein. The salad works beautifully with different cheese options too – try goat cheese for a creamier texture or fresh mozzarella balls for a milder flavor.

If you want to add more vegetables, consider roasted red peppers, thinly sliced fennel, or even some baby spinach leaves. For fruit lovers, a handful of dried cranberries or fresh grapes can add a sweet element that plays well with the savory components.

The dressing can be made up to three days ahead and stored in the refrigerator. Just whisk it again before using, as separation is natural. For a creamier dressing, add a tablespoon of Greek yogurt, which will also boost the protein content.

Storage & Make-Ahead

This pasta salad is excellent for meal prep and actually improves in flavor over the first 24 hours. Store it covered in the refrigerator for up to 4 days. The key to keeping it fresh is proper storage – use an airtight container and keep it consistently cold.

If you’re making this salad more than a day ahead, consider keeping some components separate. Store the dressed pasta mixture in one container and keep the feta cheese and fresh herbs separate until serving. This prevents the cheese from getting too soft and the herbs from wilting.

Before serving leftover salad, let it come to room temperature for about 15 minutes and give it a good stir. You might need to add a splash of olive oil or lemon juice to refresh the flavors, as the pasta continues to absorb the dressing over time.

For longer storage, you can freeze the cooked, seasoned chicken separately for up to 3 months, though I don’t recommend freezing the complete salad as the vegetables and pasta don’t thaw well.

Serving Suggestions

This Mediterranean chicken pasta salad works beautifully as a main course for lunch or a light dinner. Serve it alongside crusty bread or pita chips for added texture and to help soak up any extra dressing at the bottom of the bowl.

For entertaining, consider serving it as part of a Mediterranean mezze spread with hummus, olives, and fresh vegetables. It pairs wonderfully with grilled fish or lamb, making it an excellent side dish for summer barbecues.

The salad also travels well, making it perfect for picnics, potlucks, or work lunches. Pack it in individual containers with a small piece of pita bread or a handful of crackers for a complete, satisfying meal.

For a more elegant presentation, serve the salad on a platter garnished with extra fresh herbs and a few whole cherry tomatoes. A drizzle of good olive oil and a sprinkle of freshly cracked black pepper just before serving adds a professional touch.

FAQ

How far in advance can I make this pasta salad? You can prepare this salad up to 2 days ahead of time. In fact, it tastes better after the first day as the flavors have more time to develop. Just remember to reserve some dressing to add before serving, as the pasta will absorb the initial dressing.

Can I use a different type of pasta? Absolutely. Short pasta shapes work best for pasta salad. Try rotini, fusilli, farfalle, or even orzo for a different texture. Avoid long, thin pasta like spaghetti or linguine, as they don’t hold the dressing and other ingredients well.

What’s the best way to keep the vegetables crisp? Make sure all vegetables are completely dry before adding them to the salad. Store the finished salad in the refrigerator and avoid leaving it at room temperature for extended periods. If you notice the vegetables starting to soften, you can add some freshly diced cucumber or bell pepper to restore crunch.

Can I make this salad dairy-free? Yes, simply omit the feta cheese or substitute it with a dairy-free alternative. You might want to add some extra olives or sun-dried tomatoes to maintain the salty, tangy flavor that the feta provides.

Is this salad okay to serve at outdoor events? This salad is perfect for outdoor gatherings, but keep food safety in mind. Don’t leave it out for more than 2 hours (or 1 hour if it’s above 90°F). Consider packing it in a cooler with ice packs, and serve it in smaller portions, refilling from the cooler as needed.

This Mediterranean chicken pasta salad has become one of those go-to recipes that I find myself making again and again, whether I’m planning ahead for busy weekdays or need something impressive for company. The beauty lies in its simplicity and the way each ingredient contributes something essential to the whole. Give it a try, and don’t be surprised if it becomes a regular in your meal rotation. The combination of fresh vegetables, herbs, and that bright, zesty dressing creates something that’s both nourishing and completely satisfying.