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StovetopComplexity

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.

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Ingredients

4 servings
  • 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

  1. 1Use a zester, microplane, or small-holed cheese grater to remove the zest from the lemon. Set the zest aside. Squeeze the juice from the lemon into a separate bowl. You'll need at least 1/4 cup juice.
  2. 2Prepare the dressing and marinade by mincing two of the three cloves of garlic and combining them with 1/4 cup lemon juice, olive oil, oregano, salt, some freshly cracked pepper, and a pinch of the lemon zest. Whisk these ingredients until well combined.
  3. 3Place the chicken thighs in a small zip top bag and add half of the dressing, saving the rest to add to the salad later. Mince one more clove of garlic and add it to the bag with the chicken and marinade. Squeeze the air out and massage the bag to make sure the thighs are well coated in the marinade. Refrigerate the thighs for at least 30 minutes.
  4. 4While the chicken is marinating, cook the pasta according to the package directions, drain in a colander, and let cool.
  5. 5Heat a skillet over a medium flame. Once hot, add the marinated chicken thighs and cook on each side until they are well browned and cooked through (about 5 minutes each side). There should be enough oil in the marinade to keep the meat from sticking. Remove the cooked chicken from the skillet and let it rest for about five minutes. Once slightly cooled, chop the chicken into smaller, bite-sized pieces.
  6. 6While the chicken is cooking, prepare the rest of the vegetables. Dice the cucumber and bell pepper. Slice the olives and tomatoes in half (or dice if using Roma or regular tomatoes). Pull the parsley leaves from the stems and give them a rough chop.
  7. 7Finally, build the salad. Add the cooked and cooled pasta to a large bowl. Top the pasta with the cucumber, bell pepper, tomatoes, olives, parsley, and chopped chicken. Crumble the feta over top and add a pinch or two of the lemon zest. Pour the remaining dressing over the salad and toss to coat. Serve immediately or 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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Common questions

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.

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