Stovetop~40 minComplexity
Chicken Caesar Pasta Salad
This Chicken Caesar Pasta Salad delivers 26g protein and 386 calories per serving — a balanced lunch option that combines protein and carbs without excess fat. Quick stovetop prep makes 6 servings, giving you grab-and-go lunches for the work week. Use this when you need moderate calories and protein in one container without secondary sides.
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Ingredients
6 servings
- •8 oz Pasta, Fusilli, Whole Wheat, Dry
- •12 oz Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •8 oz Lettuce, Romaine
- •1 Tomato, Cherry(17g)
- •0.8 cup Croutons, Plain
- •0.3 cup Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Bring a large pot of salted water to a boil over high heat. Add the whole wheat fusilli and cook 9–11 minutes, stirring occasionally, until al dente. Drain into a colander, rinse under cold water until completely cooled, then shake off excess water and set aside.
- 2Pat the chicken breasts dry with paper towels. Heat a large skillet over medium-high heat with 1 tablespoon oil. Once shimmering, add the chicken and cook 6–7 minutes per side, until golden brown and internal temperature reaches 165°F. Transfer to a cutting board and let rest 5 minutes, then cut into bite-size pieces.
- 3Tear the romaine lettuce into bite-size pieces and halve the cherry tomatoes.
- 4In a large bowl, combine the cooled pasta, cooked chicken pieces, romaine lettuce, cherry tomatoes, croutons, and grated Parmesan. Drizzle Caesar dressing over the salad and toss until evenly coated.
- 5Divide the salad evenly into 6 airtight containers while at room temperature. Seal and refrigerate until ready to eat.
- 6Consume cold or at room temperature within 3–4 days.
Nutrition — Per Serving
247
calories
21g
protein
5g
fat
- Carbohydrates
- 33g
- Saturated fat
- 1.4g
- Sodium
- 157 mg
- Dietary fiber
- 4.5g
6 servings per batch · ~144g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken Caesar Pasta Salad have per serving?
Each serving contains 26g of protein and 386 calories with 8g fat and 53g carbs. The high carb content makes this a strong post-workout lunch option.
How long does Chicken Caesar Pasta Salad take to prep?
Quick prep time on the stovetop with 6 servings per batch lets you prep an entire week of lunches in one cooking session. Pasta salad holds well in containers for multiple days.
Is Chicken Caesar Pasta Salad good for fat loss?
At 386 calories with only 8g fat and 26g protein, this is better suited for active training days or maintenance phases rather than aggressive fat loss. Consider the higher-protein Caesar Wrap variant if you're cutting calories.
