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Healthy Calorie Deficit Lemon Herb Chicken Pasta Salad

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A light yet satisfying pasta salad featuring whole wheat pasta, lean chicken breast, fresh herbs, and a zesty lemon vinaigrette. Perfect for easy weight loss and meal prep.

Ingredients

Scale
  • 8 ounces (225 g) whole wheat pasta (penne or fusilli)
  • 2 cups cooked chicken breast, shredded or chopped
  • 1 cup cherry tomatoes, halved
  • 1 small cucumber, diced
  • 1/4 cup red onion, finely chopped (optional)
  • 1/4 cup fresh parsley, finely chopped
  • 2 tablespoons fresh basil, torn
  • 1 tablespoon fresh thyme leaves
  • Juice and zest of 1 large lemon
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and freshly ground black pepper, to taste
  • Optional: pinch of red pepper flakes

Instructions

  1. Bring a large pot of salted water to a boil. Add 8 ounces (225 g) of whole wheat pasta and cook according to package instructions, usually about 8-10 minutes for al dente. Stir occasionally to prevent sticking. Drain the pasta in a colander and rinse under cold water to stop cooking and cool it down. Set aside to drain completely (about 5 minutes).
  2. While pasta cooks, shred or chop 2 cups of cooked chicken breast into bite-sized pieces. Dice 1 small cucumber and halve 1 cup of cherry tomatoes. Finely chop 1/4 cup red onion if using, and roughly chop the fresh herbs: parsley, basil, and thyme. Crush the thyme leaves between your fingers to release aroma.
  3. In a small bowl, whisk together the juice and zest of 1 lemon, 2 tablespoons extra virgin olive oil, 1 teaspoon Dijon mustard, and 1 minced garlic clove. Add salt and freshly ground black pepper to taste. If desired, sprinkle in some red pepper flakes. Taste and adjust acidity or seasoning if needed.
  4. In a mixing bowl, add the cooled pasta, chicken, vegetables, and chopped herbs. Pour the dressing over everything. Use a large spoon or salad tongs to gently toss, ensuring each bite is coated with the lemony dressing.
  5. Cover and refrigerate the salad for at least 30 minutes before serving to let flavors marry and herbs infuse the pasta. Serve chilled or at room temperature.

Notes

Do not overcook the pasta; al dente texture holds better when chilled. Crush fresh herbs to release oils and aroma. Whisk dressing well to emulsify. Adjust seasoning after tossing. Store airtight in fridge up to 3 days; add olive oil before serving leftovers to refresh. For gluten-free, substitute pasta with chickpea or lentil pasta. For creaminess, add plain Greek yogurt or dairy-free alternative to dressing.

Nutrition

Keywords: lemon herb chicken pasta salad, healthy pasta salad, calorie deficit recipe, weight loss salad, whole wheat pasta salad, easy meal prep, light dinner

Find it online: https://merrymorsel.com/healthy-calorie-deficit-lemon-herb-chicken-pasta-salad-recipe-for-easy-weight-loss/