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Packed with protein and bright, zippy flavors, this bowl is my go-to lunch for busy days or picnics that need a little spark. Grilled chicken, chickpeas, crunchy edamame, plus plenty of veggies keep you feeling great and satisfied all afternoon. I toss this together most Sunday nights so weekday lunches are ready, easy, and filling without any hassle.
Every potluck, my friends beg me for the details since the flavors are bold and fresh. Even the folks who usually don't go for veggies can’t resist because of that creamy, irresistible dressing.
Colorful Ingredients
- Fresh parsley or basil chopped: Adds bright taste and color. Pick herbs with lively leaves, none wilted
- Black pepper: Gives a bit of kick and rounds out flavor
- Salt: Brings all the ingredients together and sharpens the taste
- Garlic powder: Lends gentle savory flavor without needing to chop garlic
- Dijon mustard: Brings mild heat and tang. Smooth Dijon blends easily
- Greek yogurt optional: Makes the dressing smooth and rich. Plain yogurt is best, no added sugar
- Lemon juice: Zings up the salad. Squeeze your own for full flavor
- Olive oil: Adds moisture and depth. Extra virgin is great if you've got it
- Sunflower or pumpkin seeds: For nutty crunch and good fats. Unsalted keeps the flavor clean
- Feta cheese optional: Creamy and tangy. Look for feta that crumbles and stays a bit moist
- Red onion finely chopped: Offers color and a gentle bite. Heavy onions are usually freshest
- Cucumber diced: Super crisp and refreshing. Firmer cucumbers work best
- Cherry tomatoes halved: Juicy and sweet. Smooth and plump ones are your friends
- Edamame or green peas: Pops of color and extra plant protein. Go for the brightest green you can find
- Chickpeas: Creamy and filling. Use only beans that are firm, not mushy
- Grilled chicken breast diced: Lean protein with great texture. Fresh chicken makes a difference here
- Whole wheat or protein-enriched pasta: Nutty bite and lots of fiber. Holds up nicely after chilling
Simple Instructions
- Chill and Serve
- Pop your bowl in the fridge, covered, for half an hour so everything gets cozy together. Before you eat, fluff it up again and sprinkle on those fresh herbs for a nice finish.
- Add Dressing
- Drizzle dressing right over your salad. Grab tongs or a big spoon and make sure every piece is well coated. Scrape any bits from the sides so nothing gets left behind.
- Combine Ingredients
- Drop cooked pasta, chicken, chickpeas, peas or edamame, tomatoes, cucumber, onion, feta (if you want), and seeds in a big bowl. Mix everything up with clean hands or a big spoon for good coverage.
- Prepare the Dressing
- Whisk together olive oil, lemon juice, Greek yogurt, mustard, garlic powder, salt, and pepper in a small bowl. Keep whisking until it’s totally smooth—no lumpy bits left!
- Cook the Pasta
- Toss your pasta into plenty of salted boiling water, following the box for time. Stir here and there so it doesn't stick. When it’s al dente, drain and rinse under cold water to stop it from going mushy.
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The soft, sweet bite of edamame goes great with that tangy feta and creamy sauce. My niece likes to fish out just the green peas, and honestly, that little memory makes this meal special for me.
Keeping It Fresh
Store the salad sealed in the fridge and give it a good mix before eating
Best flavor if enjoyed inside four days
If you want herbs to stay bright, wait to add parsley or basil until just before serving instead of mixing in from the start
Awesome Switch-Ups
You can use cooked shrimp or canned tuna instead of chicken for a seafood spin
No chickpeas? White or black beans are tasty, too
Swap feta for crumbled goat cheese, or leave it out for a dairy-free bowl
Farfalle, rotini, or whatever small pasta you’ve got will totally work in place of penne
Tasty Ways To Eat
Pile onto crunchy lettuce or slap a heap on toasted sourdough for a sturdy open sandwich
Spoon into jars for a lunch to-go
Next to grilled corn or juicy melon, it's perfect for summer cookouts
A Fun Origin Story
Old-school Italian American picnics and Sunday church lunches always had some kind of pasta salad. Lately, protein-packed takes like this have become the star in my group. It mixes those classic Mediterranean flavors with modern healthy swaps, so it feels both new and cozy.
Common Recipe Questions
- → Can I swap in another kind of pasta?
For sure! Any little pasta shapes you love work fine, or try gluten free or whole wheat kinds too.
- → Can I leave out the chicken to make it veggie?
Yep, just skip the chicken and add more chickpeas or edamame for that protein boost.
- → How long does it stay fresh in the fridge?
It'll stay good for around three days if you tuck it in a sealed container—just give it a gentle toss before you eat.
- → Is it ok to cook stuff ahead for this?
Totally! Pasta, veggies, and chicken can all be prepped up to a day early so you can throw it together easy.
- → What if I don’t have Greek yogurt for the sauce?
You can use sour cream instead, or swap in more olive oil if you want to skip the dairy.