Healthy Chicken Pasta Salad with Avocado, Tomato

Crisp vegetables, tender chicken, and al dente pasta come together in this refreshing Healthy Chicken Pasta Salad with Avocado, Tomato. The creamy avocado provides a buttery richness while juicy tomatoes burst with sweet-tart flavor in every bite. This vibrant salad offers the perfect balance of protein, healthy fats, and complex carbohydrates, making it an ideal complete meal for busy weeknights or meal prep lunches. You’ll learn how to create a nutritious pasta salad that doesn’t sacrifice flavor and keeps well for days.

Why You’ll Love This Recipe

This Healthy Chicken Pasta Salad with Avocado, Tomato stands out from ordinary pasta salads with its exceptional nutritional profile and vibrant flavors. The combination of protein-packed chicken, fiber-rich vegetables, and heart-healthy avocado creates a satisfying meal that energizes rather than weighs you down.

The contrast between the creamy avocado chunks, juicy tomato bursts, and al dente pasta provides an exciting textural experience with each forkful. Unlike many heavy mayo-based pasta salads, this version uses a light olive oil and lemon dressing that enhances the fresh ingredients rather than masking them.

Perhaps best of all, this versatile dish can be enjoyed warm, at room temperature, or chilled, making it perfect for make-ahead lunches, potlucks, or quick dinners. The entire salad comes together in under 30 minutes, yet tastes like you spent hours crafting the perfect balance of flavors.

Ingredients

For the Healthy Chicken Pasta Salad with Avocado, Tomato:

• 8 oz (225g) short pasta (rotini, farfalle, or penne)
• 2 cups (300g) cooked chicken breast, diced
• 2 medium ripe avocados, diced (about 10 oz/280g)
• 2 cups (300g) cherry tomatoes, halved
• 1 medium cucumber, diced (about 2 cups/200g)
• 1/2 red onion, finely diced (about 1/2 cup/80g)
• 1/3 cup (15g) fresh basil, chopped
• 1/4 cup (10g) fresh parsley, chopped

For the dressing:

• 3 tablespoons (45ml) extra virgin olive oil
• 2 tablespoons (30ml) fresh lemon juice
• 1 tablespoon (15ml) red wine vinegar
• 2 cloves garlic, minced
• 1 teaspoon honey or maple syrup
• 1/2 teaspoon dried oregano
• Salt and black pepper to taste

Pro Tips

Select the Perfect Avocado: For the best Healthy Chicken Pasta Salad with Avocado, Tomato, choosing properly ripened avocados is crucial. Look for avocados that yield slightly to gentle pressure but aren’t mushy. If preparing in advance, buy slightly firm avocados and allow them to ripen at room temperature. To prevent browning, toss diced avocado with a little lemon juice before adding to the salad, or add it just before serving.

Pasta Preparation Technique: Cook your pasta just until al dente, then immediately rinse under cold water to stop the cooking process. This prevents the pasta from becoming soggy in your salad. For optimal flavor absorption, toss the pasta with a small amount of the dressing while it’s still warm, then let it cool completely before adding the remaining ingredients.

Chicken Cooking Method: For the juiciest chicken in your pasta salad, poach boneless chicken breasts in simmering water with aromatics like bay leaves, peppercorns, and a splash of lemon juice. Cook until they reach 165°F (74°C) internally, then let them cool completely before dicing. Alternatively, use rotisserie chicken for a convenient time-saver without sacrificing flavor.

Instructions

Step 1: Cook the Pasta
Bring a large pot of salted water to a rolling boil. Add the pasta and cook according to package directions until just al dente, usually 8-10 minutes. Once cooked, drain immediately and rinse under cold running water to stop the cooking process. Shake off excess water and transfer to a large mixing bowl. Drizzle with 1 tablespoon of olive oil and toss to prevent sticking.

Step 2: Prepare the Dressing
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, honey or maple syrup, dried oregano, salt, and black pepper until well combined and slightly emulsified. The acidity of the lemon brightens the entire Healthy Chicken Pasta Salad with Avocado, Tomato while the honey balances the tartness perfectly.

Step 3: Combine Main Ingredients
To the bowl with the cooled pasta, add the diced chicken breast, halved cherry tomatoes, diced cucumber, and finely diced red onion. Pour about three-quarters of the dressing over these ingredients and toss gently to combine. The warm pasta will absorb the flavors of the dressing while cooling completely.

Step 4: Add Delicate Ingredients
Just before serving, add the diced avocado and fresh herbs to the pasta mixture. Adding the avocado last prevents it from becoming mushy or discolored. Drizzle the remaining dressing over the top and toss everything together very gently to avoid breaking up the avocado pieces.

Step 5: Final Seasoning
Taste your Healthy Chicken Pasta Salad with Avocado, Tomato and adjust seasoning as needed with additional salt, pepper, or a squeeze of fresh lemon juice. If the salad seems dry, you can add a small drizzle of extra virgin olive oil. Let the salad rest for about 10 minutes before serving to allow the flavors to meld together.

Variations

Mediterranean Version: Transform your Healthy Chicken Pasta Salad with Avocado, Tomato into a Mediterranean feast by adding 1/2 cup crumbled feta cheese, 1/4 cup kalamata olives, and 1 tablespoon capers. Swap the parsley for fresh dill and add a teaspoon of lemon zest to the dressing. This variation pairs beautifully with grilled fish or as a standalone meal for lunch.

Vegetarian Option: Create a plant-based version by replacing the chicken with 1 1/2 cups of chickpeas or white beans. The beans provide substantial protein while maintaining the salad’s hearty texture. For extra flavor, roast the chickpeas with olive oil, salt, and cumin before adding them to the salad. This variation makes an excellent avocado pasta salad that’s perfect for meal prep.

Spicy Southwest Twist: Add a kick to your pasta salad by incorporating 1 diced jalapeño, 1/2 cup roasted corn kernels, and 1/4 cup chopped cilantro instead of basil. Season the chicken with taco seasoning before cooking, and add 1/2 teaspoon ground cumin to the dressing. Finish with a squeeze of lime instead of lemon for an authentic southwestern chicken pasta salad with vibrant flavors.

Storage and Serving

This Healthy Chicken Pasta Salad with Avocado, Tomato can be stored in an airtight container in the refrigerator for up to 3 days. For optimal freshness, consider storing the diced avocado separately and adding it just before serving. If making ahead, reserve a small portion of the dressing to refresh the salad just before serving, as pasta tends to absorb liquid during storage.

Serve this versatile salad chilled or at room temperature. For a complete meal, present it on a bed of mixed greens with a slice of crusty whole grain bread on the side. Alternatively, stuff the salad into pita pockets for a handheld lunch option, or serve it alongside grilled proteins like salmon or shrimp for an elevated dinner presentation.

For a beautiful presentation at gatherings, serve the Healthy Chicken Pasta Salad with Avocado, Tomato in a large, shallow bowl garnished with additional fresh herbs, lemon wedges, and a few cherry tomatoes. This creates an inviting display that highlights the colorful ingredients.

FAQs

Can I make this pasta salad ahead of time?
Yes, you can prepare most components 1-2 days ahead. Cook the pasta, prepare the chicken, and chop the vegetables (except avocado). Store them separately or combine without the avocado and dressing. Add the avocado and dressing just before serving to maintain optimal texture and freshness.

What’s the best pasta shape for this salad?
Short pasta shapes like rotini, farfalle (bow tie), or penne work best for Healthy Chicken Pasta Salad with Avocado, Tomato because they catch and hold the dressing well. Whole wheat or gluten-free pasta varieties can be substituted based on dietary preferences.

How can I prevent the avocado from browning?
Toss diced avocado with extra lemon juice before adding it to the salad. If preparing in advance, add the avocado just before serving. Alternatively, place plastic wrap directly on the surface of the prepared salad to minimize air exposure.

Is there a way to make this recipe dairy-free?
This Healthy Chicken Pasta Salad with Avocado, Tomato is naturally dairy-free as written. The creamy texture comes from avocado rather than cheese or mayo-based dressing.

What can I use instead of chicken for a vegetarian version?
Chickpeas, white beans, or cubed firm tofu make excellent protein-rich substitutes for chicken. For additional flavor, marinate and roast the tofu before adding it to the salad.

Conclusion

This Healthy Chicken Pasta Salad with Avocado, Tomato is nutritious eating at its most delicious — fresh, vibrant, and satisfying without weighing you down. It’s the kind of dish that proves healthy meals don’t require sacrifice, offering the perfect balance of protein, healthy fats, and complex carbohydrates in every colorful bite. Whether you’re meal prepping for busy weekdays, looking for a crowd-pleasing potluck dish, or simply wanting to enjoy a nutritious dinner with minimal fuss, this versatile salad delivers on all fronts. The combination of creamy avocado, juicy tomatoes, and tender chicken will have everyone asking for the recipe.

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