About This Healthy Recipe
A high-protein chicken pasta salad with whole-wheat pasta, cucumber, tomatoes, spinach, feta, and a creamy lemon-dill Greek yogurt dressing.
The recipe is designed around ingredients that are widely available in U.S. supermarkets, with household measurements and gram weights shown together. That makes the recipe practical for everyday cooking while keeping the nutrition estimate transparent.
This healthy meal is intended for general education and everyday food planning. It does not diagnose, treat, prevent, or cure a medical condition and is not a substitute for individualized care.
Why Readers May Like It
- 1Chicken and Greek yogurt raise the protein content without relying on a heavy mayonnaise dressing.
- 2Whole-wheat pasta and vegetables contribute fiber and carbohydrates useful for active lifestyles.
- 3The cold salad works well as a make-ahead work or school lunch.
Recipe Summary and Estimated Nutrition
The values below are calculated from the ingredient weights in the base recipe and divided by 5 servings. The four main cards show calories, protein, carbohydrates, and total fat per serving; the detailed table shows how each ingredient contributes to the full recipe total.
5 servings
Calculated from measured ingredient weights and divided by 5 servings. Values are evidence-informed estimates rather than laboratory-tested results.
Estimated energy per serving
Calculated from all listed ingredients
Includes fiber and naturally occurring sugars
Includes saturated and unsaturated fat
Values are calculated before display rounding. Product labels, produce size, drained weight, cooking loss, and substitutions can change the final result.
Ingredient-by-Ingredient Nutrition Breakdown
Household measurements and gram weights are shown together so readers can reproduce the recipe and compare the estimate with another reliable database or the labels on the exact products they buy.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Raw boneless skinless chicken breast | 21.2 ounces | 600 g | 720 kcal | 135.0 g | 0.0 g | 15.6 g |
| Dry whole-wheat pasta | 10 ounces | 280 g | 974 kcal | 40.9 g | 196.6 g | 7.0 g |
| Nonfat plain Greek yogurt | ⅞ cups | 200 g | 118 kcal | 20.6 g | 7.2 g | 0.8 g |
| Cucumber, chopped | 1½ cups | 200 g | 30 kcal | 1.4 g | 7.2 g | 0.2 g |
| Cherry tomatoes, halved | 1¼ cups | 200 g | 36 kcal | 1.8 g | 7.8 g | 0.4 g |
| Baby spinach, chopped | 4 cups | 100 g | 23 kcal | 2.9 g | 3.6 g | 0.4 g |
| Reduced-fat feta, crumbled | ½ cups | 60 g | 158 kcal | 8.5 g | 2.5 g | 12.8 g |
| Fresh lemon juice | 2½ tablespoons | 40 g | 9 kcal | 0.1 g | 2.8 g | 0.1 g |
| Extra-virgin olive oil | 1 tablespoon | 15 g | 133 kcal | 0.0 g | 0.0 g | 15.0 g |
| Fresh dill and black pepper | 3 tablespoons | 15 g | 38 kcal | 1.5 g | 6.8 g | 1.2 g |
| Calculated full-recipe total | 5 servings | 1710 g | 2239 kcal | 212.7 g | 234.3 g | 53.5 g |
How This Nutrition Estimate Was Prepared
- Every ingredient is assigned a specific gram weight instead of relying only on a cup, spoon, or item count.
- Standard unbranded food-composition values are aligned with the closest matching foods in USDA FoodData Central.
- Ingredient values are added for the full recipe, divided by the listed yield, and rounded only for display.
- Optional ingredients are excluded unless a measured amount is included in the base recipe.
Accuracy note: These numbers are credible estimates, not laboratory analysis. Weigh ingredients and calculate from the labels on the exact brands you use when precision is important.
Ingredients
Protein
Grain
Dressing
Vegetables
Greens
Topping
Seasoning
Professional Step-by-Step Preparation
Equipment
Large cutting board, chef knife, measuring cups and spoons, mixing bowls, and the skillet, saucepan, sheet pan, baking dish, or air fryer required by the steps below.
Before You Start
Wash produce, keep raw animal proteins separate from ready-to-eat ingredients, and use a clean food thermometer when the recipe includes meat, poultry, seafood, or eggs.
Cook the pasta
Boil whole-wheat pasta according to package directions until just tender. Drain and rinse briefly under cool water.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Cook the chicken
Season chicken with pepper and half the dill. Cook in a skillet or on a grill until the thickest part reaches 165°F (74°C), then rest 5 minutes and slice.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Make the yogurt dressing
Whisk Greek yogurt, lemon juice, olive oil, remaining dill, and black pepper until smooth.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Prepare the vegetables
Chop cucumber and spinach and halve the tomatoes.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Combine the salad
Toss cooled pasta with vegetables and the yogurt dressing, then fold in sliced chicken and feta.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Chill before serving
Refrigerate for at least 20 minutes if time allows, then stir and portion into five servings.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
How to Know It Is Ready
Vegetables and grains should be tender without becoming mushy, and sauces should lightly coat the ingredients rather than pool excessively.
Use the safe internal temperature stated in the cooking steps when animal protein or eggs are included.
The finished meal should have distinct textures, fresh flavor, and evenly distributed dressing, sauce, or seasoning.
Potential Benefits and Things to Consider
Potential Benefits
- Chicken and Greek yogurt raise the protein content without relying on a heavy mayonnaise dressing.
- Whole-wheat pasta and vegetables contribute fiber and carbohydrates useful for active lifestyles.
- The cold salad works well as a make-ahead work or school lunch.
Things to Consider
- Feta and packaged pasta can contribute sodium.
- The recipe contains wheat and milk.
- Keep the salad chilled because it includes cooked poultry and dairy.
Who May Enjoy This Recipe?
It May Work Well For
- People looking for a practical lunch with a balance of protein, produce, and minimally processed ingredients.
- Fitness-focused readers who prefer measured portions and transparent nutrition estimates.
- Busy adults and families who want a repeatable recipe with familiar U.S. grocery-store ingredients.
Best Times to Eat It
- Lunch
- Meal prep when stored safely
- A balanced meal around work, school, or training
How to Adjust It for Different Goals
For fewer calories
Use less pasta and add extra cucumber and spinach for a lighter bowl.
For more protein
Increase chicken or Greek yogurt for more protein.
For more energy
Add another portion of whole-wheat pasta when you need more carbohydrate.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use cooked turkey instead of chicken.
- Use chickpea pasta for a different protein and fiber profile.
- Use parsley instead of dill.
- Use lactose-free Greek yogurt if preferred.
Allergen Information
Contains wheat and milk. Check pasta and dairy labels for individual allergen and cross-contact statements.
Always check every packaged ingredient label because formulations, sodium levels, and cross-contact statements can change.
Storage and Meal Preparation
Refrigerate in covered containers and use within 3 to 4 days because cooked chicken and dairy are included. Keep at 40°F (4°C) or below.
Keep perishable food at 40°F (4°C) or below and discard it if left at room temperature for more than 2 hours, or 1 hour when temperatures are above 90°F (32°C).
Frequently Asked Questions
Refrigerate in covered containers and use within 3 to 4 days because cooked chicken and dairy are included. Keep at 40°F (4°C) or below.
Use cooked turkey instead of chicken.
Increase chicken or Greek yogurt for more protein.
Follow the texture and food-safety cues in the preparation section and use a food thermometer whenever animal protein or eggs are included.
Each ingredient is assigned a gram weight. Standard food-composition estimates are multiplied by those weights, totaled for the full recipe, and divided by the listed yield before display rounding.
No. This recipe page provides general educational information and does not replace individualized guidance from a qualified health or nutrition professional.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
For a clear explanation of ingredient weights, data sources, rounding, substitutions, and estimate limitations, read our Nutrition Calculation Methodology.
