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Skinny Italian Chicken Pasta Salad
5 from 21 votes

Skinny Italian Chicken Pasta Salad

Skinny Italian Chicken Pasta Salad blends rotini pasta and tender diced chicken breast with crisp broccoli, bell peppers, tomatoes, cucumber, and green onions. Tossed in a vibrant Italian dressing made from olive oil, lemon juice, apple cider vinegar, honey, and herbs, this salad offers a balance of fresh, tangy, and lightly sweet flavors. The cayenne pepper adds subtle warmth without heat, complementing the crunchy vegetables and seasoned chicken.

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 10
Calories: 239 kcal
Course: Lunch
Cuisine: American

Ingredients

Italian Dressing
  • 2 tablespoons olive oil
  • 3 to 4 tablespoons lemon juice
  • 3 to 4 tablespoons apple cider vinegar
  • 2 to 3 tablespoons honey
  • 1 Italian seasoning heaping tablespoon
  • 2 teaspoons lemon zest
  • 1 teaspoon kosher salt or to taste
  • 1 teaspoon black pepper or to taste, freshly ground
  • ¼ teaspoon cayenne pepper optional and to taste (does not make it spicy but adds lots of flavor)
Pasta Salad
  • 12 ounces rotini pasta bowtie or ziti may be substituted
  • 2 tablespoons olive oil
  • chicken breast diced into bite-sized pieces and seasoned with salt and pepper, boneless, skinless, about 1 1/4 pounds
  • 1 ½ to 2 cups broccoli florets
  • 1 bell pepper diced small, yellow or orange
  • 1 cup tomatoes halved, (your favorite tomatoes may be substituted, cherry or grape
  • 1 cup cucumber diced small
  • 2 green onion sliced into thin rounds, or 3 green onions
  • fresh herbs mint, etc., finely chopped and to taste, optional, such as basil

Instructions

    Cup of Yum
  1. To a medium bowl or large measuring cup, add 2 tablespoons olive oil, lemon juice (zest the lemon before juicing it), apple cider vinegar, honey, Italian seasoning, lemon lest, salt, pepper, optional cayenne, and whisk to combine; set sauce aside.
  2. Cook pasta according to package directions in salted water, drain, place in an extra-large bowl; set aside. While pasta is cooking, also cook the chicken.
  3. To a large skillet, add 2 tablespoons olive oil, add the chicken, season with salt and pepper, and cook over medium-high heat for about 5 minutes, flipping intermittently so all sides cook evenly. Cooking time will vary based on thickness of chicken breasts and sizes of pieces.
  4. Add the sauce and allow it to bubble at a medium-fast boil for about 1 minute. Stir sauce and flip chicken intermittently throughout.
  5. Add the chicken and the sauce to the pasta bowl.
  6. Add the broccoli, bell peppers, tomatoes, cucumber, onions, optional fresh herbs (I had mint on hand and added about 3 tablespoons), and toss very well to combine. 
  7. Taste and check for seasoning balance, making any necessary adjustments (more Italian seasoning, salt, pepper, extra olive oil, extra cayenne, splash of lemon juice, etc.) before serving.
  8. Salad may be served immediately, or cover and refrigerate until chilled.

Notes

  • Store salad in an airtight container and refrigerate for up to 5 days to maintain freshness.

Nutrition Information

Serving 1 Calories 239kcal (12%) Carbohydrates 25g (8%) Protein 22g (44%) Fat 6g (9%) Saturated Fat 1g (5%) Polyunsaturated Fat 4g (24%) Cholesterol 50mg (17%) Sodium 691mg (29%) Fiber 3g (12%) Sugar 10g (20%)

Nutrition Facts

Serving: 10 Serving

Amount Per Serving

Calories 239

% Daily Value*

Serving 1
Calories 239kcal 12%
Carbohydrates 25g 8%
Protein 22g 44%
Fat 6g 9%
Saturated Fat 1g 5%
Polyunsaturated Fat 4g 24%
Cholesterol 50mg 17%
Sodium 691mg 29%
Fiber 3g 12%
Sugar 10g 20%

* Percent Daily Values are based on a 2,000 calorie diet.