
Greek Chicken Pasta Salad
This Greek Chicken Pasta Salad delivers 13g protein and 484 calories per serving — a carb-forward lunch when you need volume without competing for protein. Quick-preps 4 servings on the stovetop, making it useful for filling out rest days or lower-intensity training periods. Use it as a supporting carb source alongside a separate protein component.
Ingredients
- •Lemon
- •Garlic(180g)
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Oregano, Dried(8g)
- •1/2 tsp salt ($0.02)
- •Freshly cracked pepper ($0.03)
- •Chicken Thigh, Boneless Skinless
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Rotini Pasta(227g)
- •Cucumber(360g)
- •Bell Pepper
- •Olives, Black, Canned, Pitted(60g)
- •Tomato, Cherry(113g)
- •Parsley, Fresh
- •Cheese, Feta, Crumbled(57g)
Instructions
- 1Zest the lemon using a microplane or fine grater, then squeeze the lemon to yield at least 1/4 cup juice; set zest and juice aside separately.
- 2Mince the garlic and whisk together 1/4 cup lemon juice, olive oil, oregano, salt, pepper, and a pinch of lemon zest until combined; divide the dressing in half and reserve one portion for the finished salad.
- 3Place the chicken thighs in a zip-top bag with half the dressing, massage to coat evenly, seal, and refrigerate for at least 30 minutes.
- 4Bring a large pot of salted water to a boil, add the rotini pasta, and cook according to package directions until al dente; drain in a colander and spread on a plate to cool.
- 5Heat a skillet over medium-high heat, add the marinated chicken thighs, and cook 5 minutes per side until golden brown and the internal temperature reaches 165°F; remove to a plate, let rest 5 minutes, then chop into bite-sized pieces.
- 6While the chicken cooks, dice the cucumber and bell pepper, halve the olives and cherry tomatoes, and roughly chop the fresh parsley leaves.
- 7Combine the cooled pasta, cucumber, bell pepper, tomatoes, olives, parsley, and chopped chicken in a large bowl; crumble the feta over top, add a pinch of lemon zest, and toss with the reserved dressing.
- 8Divide evenly into 4 airtight containers while still cool, or serve immediately; refrigerate until ready to eat.
Nutrition — Per Serving
484
calories
13g
protein
20g
fat
- Carbohydrates
- 64g
- Saturated fat
- 4.4g
- Sodium
- 288 mg
- Dietary fiber
- 4.8g
4 servings per batch · ~266g each
Macro data sourced from USDA FoodData Central
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How much protein does Greek Chicken Pasta Salad have per serving?
Each serving delivers 13g of protein and 484 calories with 20g fat and 64g carbs. The carb-forward macro profile makes this better suited for post-workout meals than as a standalone protein source.
How long does Greek Chicken Pasta Salad take to prep?
This quick prep recipe makes 4 servings in one session, giving you lunch portions ready to portion into containers. The stovetop method keeps total prep time minimal while yielding substantial batch quantities.
Is Greek Chicken Pasta Salad good for muscle gain?
At 64g carbs and 484 calories per serving, this meal is positioned well for muscle gain phases when carbohydrate intake supports training performance and recovery. Pair it with an additional protein source if aiming for 40g+ protein per meal.



