A sudden urge for something light yet satisfying strikes—how about a delightful dish that brings together creamy avocado and juicy tomatoes? Enter my Healthy Chicken Pasta Salad with Avocado, Tomato recipe, the perfect meal solution for busy weeknights or relaxed gatherings. This vibrant salad is not only a breeze to prepare, but it also packs a nutritious punch, making it ideal for those who crave fresh flavors without the heaviness of traditional pasta dishes. With its low-fat ingredients and quick prep time, you’ll find this salad is not just a meal but a celebration of simplicity and health. Ready to dive into a bowl of deliciousness that’s customizable to your taste? Let’s get started!
Why is This Salad a Must-Try?
Simplicity at Its Best: This Healthy Chicken Pasta Salad comes together in a snap, making it ideal for busy evenings.
Vibrant Flavors: With creamy avocado and juicy tomatoes, each bite is a delightful explosion of taste.
Customizable Delight: Feel free to swap in your favorite veggies or proteins, like chickpeas or grilled shrimp, to cater to your cravings.
Nutrition Packed: High in protein and healthy fats, this salad is a guilt-free option that keeps you feeling light yet satisfied.
Perfect Make-Ahead Meal: Store individual ingredients separately for quick assembly, ensuring freshness when hunger strikes.
Whether enjoying it solo or pairing it with a slice of garlic bread, this salad is sure to impress, just like our Chicken Skewer Salad or Mushroom Pasta White.
Healthy Chicken Pasta Salad with Avocado, Tomato Ingredients
For the Salad
• Pasta – use rotini, penne, or small shells for the perfect base.
• Chicken – cooked rotisserie, grilled, or poached chicken adds protein and heartiness.
• Avocado – provides creamy texture and healthy fats; swap with diced tofu for a vegan option.
• Cherry Tomatoes – these juicy beauties bring sweetness and acidity; can be exchanged with diced bell peppers.
• Red Onion – adds a sharp crunch; opt for white or yellow onion for a milder flavor.
• Basil – offers a fresh, aromatic note; feel free to replace it with parsley or cilantro.
For the Dressing
• White Wine Vinegar – creates a tangy dressing base; substitute with apple cider vinegar if needed.
• Italian Seasoning – enhances flavor with a blend of herbs; use individual dried herbs like oregano or thyme if preferred.
• Extra Virgin Olive Oil – binds the dressing together; avocado oil is a great alternative.
• Salt and Pepper – key for seasoning; adjust to taste for your perfect balance.
Enjoy this Healthy Chicken Pasta Salad with Avocado, Tomato recipe, keeping it fresh and flavorful!
Step‑by‑Step Instructions for Healthy Chicken Pasta Salad with Avocado, Tomato Recipe
Step 1: Cook the Pasta
Begin by bringing a large pot of salted water to a boil over high heat. Add your choice of pasta—rotini, penne, or small shells—and cook according to package instructions, usually about 8-10 minutes, until al dente. Once cooked, drain the pasta and rinse under cold water to stop the cooking process, then set aside to cool.
Step 2: Prepare the Ingredients
While the pasta cools, take a cutting board and chop your chicken into bite-sized pieces. Next, halve the cherry tomatoes and dice the avocado, being careful not to mash it. Finely chop the red onion and basil, creating a colorful array of fresh ingredients to add to your Healthy Chicken Pasta Salad with Avocado, Tomato.
Step 3: Make the Dressing
In a small mixing bowl, whisk together 3 tablespoons of white wine vinegar with 4 tablespoons of extra virgin olive oil. Add a teaspoon of Italian seasoning, along with a pinch of salt and pepper. Continue whisking until the dressing is well emulsified and smooth, bringing a tangy base to your vibrant salad.
Step 4: Combine the Salad
In a large mixing bowl, gently toss the cooled pasta, shredded chicken, diced avocado, red onion, halved tomatoes, and chopped basil. Ensure the ingredients are evenly dispersed, creating a beautiful mosaic of colors that reflects the bright flavors of the Healthy Chicken Pasta Salad with Avocado, Tomato.
Step 5: Dress the Salad
Drizzle the prepared dressing over the combined salad ingredients. Use a spatula to gently fold everything together, being careful to avoid smashing the avocado. The dressing should lightly coat each ingredient, giving the salad a deliciously tangy flavor and appealing shine.
Step 6: Serve and Enjoy
Your Healthy Chicken Pasta Salad with Avocado, Tomato is now ready! You can serve it immediately for a refreshing meal, or if desired, let it chill in the refrigerator for about 30 minutes to meld the flavors. If made ahead, give it a gentle toss before serving to revive its freshness.
Healthy Chicken Pasta Salad with Avocado, Tomato Variations
Customizing your Healthy Chicken Pasta Salad is easy and fun, allowing you to play with flavors and textures that delight your palate.
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Vegetarian Delight: Replace chicken with chickpeas or white beans for a protein-packed vegan salad. The creamy avocado and zesty dressing still shine through!
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Nutty Crunch: Stir in some toasted pine nuts or walnuts for an added crunch and flavor contrast. They add a lovely texture that makes each bite exciting.
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Fresh Cucumber: Diced cucumbers add an extra layer of freshness and a satisfying crunch. They beautifully complement the creamy avocado and juicy tomatoes.
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Fiery Kick: Toss in some diced jalapeños or a dash of chili flakes if you crave heat. This twist adds a vibrant zing that's sure to wake up your senses!
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Herb Swap: While basil offers a fresh note, try using fresh dill or mint for a unique flavor profile. It’ll transform your salad into something truly special.
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Italian Twist: Incorporate sliced olives or sun-dried tomatoes for a Mediterranean vibe. These ingredients bring a savory richness that enhances the overall flavor.
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Cheesy Addition: For a creamy touch, sprinkle in some crumbled feta or goat cheese. Their tanginess complements the sweetness of the cherry tomatoes wonderfully.
Imagine pairing your vibrant salad with a lovely One Pot Cajun Chicken or lightening it up further with a refreshing Pesto Caprese Pasta. Take the plunge and make this dish your own!
Expert Tips for Healthy Chicken Pasta Salad
- Fresh Avocado: Add it just before serving or drizzle with lemon juice to keep it from browning in your Healthy Chicken Pasta Salad.
- Meal Prep Mastery: Store pasta, chicken, and veggies separately. Assemble just before eating for optimal texture and freshness.
- Flavor Boost: Don’t hesitate to increase those cherry tomatoes or fresh herbs for an extra punch in your salad.
- Perfect Pasta: Ensure pasta is al dente; if it’s overcooked, the salad can become mushy. Rinse with cold water immediately after cooking.
- Elegant Serving: Consider serving with garlic bread or a light soup to create a wonderfully balanced meal experience.
How to Store and Freeze Healthy Chicken Pasta Salad
Fridge: Store your Healthy Chicken Pasta Salad in an airtight container for up to 2 days. To maintain freshness, add avocado just before serving.
Freezer: While it's best enjoyed fresh, you can freeze the chicken and pasta mixture (without avocado) for up to 3 months. Thaw overnight in the fridge before serving.
Reheating: If you prefer your salad at room temperature, give it a gentle toss after thawing. Avoid reheating in the microwave to keep the textures intact.
Prep Tips: For longer storage, keep components like the dressing and fresh vegetables separate until you're ready to enjoy your salad. This helps each ingredient retain its quality.
What to Serve with Healthy Chicken Pasta Salad with Avocado, Tomato?
A delightful meal is just a perfect pairing away—let's create a feast that complements the vibrant flavors of your salad.
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Garlic Bread: This warm, buttery side adds a comforting crunch, perfect for scooping up every tasty bite of salad. Its crispy edges enhance your dining experience while inviting delicious aromas to the table.
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Light Tomato Basil Soup: A bowl of this fresh soup contrasts beautifully with the salad’s textures, providing rich flavors without overpowering the dish. The vibrant acidity of tomatoes works harmoniously with the creamy avocado.
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Roasted Vegetables: Seasoned and roasted veggies offer delightful caramelization and natural sweetness, complementing the salad's freshness. Toss in seasonal vegetables like zucchini or bell peppers for an extra pop of color and flavor.
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Crispy Potato Wedges: Golden and crispy, these wedges provide a hearty texture and a satisfying crunch. They balance the lightness of the salad, making for a deliciously comforting side.
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Fruit Salad: A refreshing mix of seasonal fruits brightens up the plate and offers a sweet contrast against the savory salad. Think juicy berries or tropical fruits, adding vibrant flavors to your meal.
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Chilled White Wine: A glass of crisp Sauvignon Blanc or Pinot Grigio elevates your meal, complementing the tangy dressing of the salad while refreshing your palate. It's a perfect pairing for a laid-back dining experience.
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Green Bean Almondine: These tender green beans sautéed with sliced almonds add a delightful crunch and nutritious balance to your meal, harmonizing well with the salad's creamy elements.
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Quinoa Tabbouleh: This fresh and zesty side offers a delightful twist on traditional tabbouleh, pairing perfectly with the pasta salad’s ingredients while enhancing the nutritional profile of your meal.
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Lemon Sorbet: Light and refreshing, this simple dessert cleanses the palate after your meal, leaving you satisfied but not heavy. Its citrus notes echo the flavors in your salad, making it a perfect finish.
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Sparkling Water with Citrus: For a refreshing drink option, flavored sparkling water adds a bubbly touch and enhances your meal with its crispness that pairs beautifully with the healthy salad.
Make Ahead Options
These Healthy Chicken Pasta Salad with Avocado, Tomato components are perfect for meal prep enthusiasts! You can chop vegetables, prepare the dressing, and even shred the chicken up to 24 hours in advance, storing everything in airtight containers in the fridge. To keep the avocado fresh and prevent browning, add it just before serving, or drizzle it lightly with lemon juice. When you’re ready to enjoy this delicious salad, simply combine all the ingredients with the dressing and toss gently to mix. This smart prep work ensures a quick, satisfying meal awaits you on busy weeknights, making your cooking routine much easier!
Healthy Chicken Pasta Salad with Avocado, Tomato Recipe FAQs
What type of pasta should I use for this salad?
Absolutely! You can use any short pasta like rotini, penne, or small shells for your Healthy Chicken Pasta Salad with Avocado, Tomato recipe. They all hold the dressing well and give a beautiful structure to the salad.
How long can I store this pasta salad in the fridge?
Store your Healthy Chicken Pasta Salad in an airtight container for up to 2 days in the fridge. To keep the avocado from browning, I recommend adding it just before serving for the best flavor and appearance.
Can I freeze the Healthy Chicken Pasta Salad?
While it’s best enjoyed fresh, you can freeze the chicken and pasta mixture (without diced avocado) for up to 3 months. To freeze, place it in an airtight container, ensuring as much air is removed as possible. When you're ready to enjoy it, thaw overnight in the fridge, then add fresh avocado just before serving.
What if my pasta is overcooked?
No worries! If your pasta turns out overcooked, and becomes mushy, try to prevent this by rinsing it under cold water right after cooking. This stops the cooking process and helps to maintain a more appealing texture in your salad. Aim for al dente pasta for the best results!
Is this salad suitable for people with avocado allergies?
Certainly! If you or someone you're serving has an avocado allergy, you can easily substitute the avocado with diced tofu or an extra handful of cherry tomatoes for that creamy texture. This ensures everyone can enjoy the Healthy Chicken Pasta Salad without worries!
Can I make this salad vegan?
Definitely! Simply swap the chicken for chickpeas, beans, or grilled tofu. This will keep it hearty and satisfying while making it a fully vegan dish. Don't hesitate to explore other fresh veggies you enjoy as well!
Healthy Chicken Pasta Salad with Avocado, Tomato Recipe Bliss
Equipment
- Large pot
- Cutting Board
- Mixing bowl
- Small Mixing Bowl
Ingredients
For the Salad
- 8 oz Pasta (rotini, penne, or small shells)
- 2 cups Cooked Chicken (rotisserie, grilled, or poached)
- 1 medium Avocado or diced tofu for a vegan option
- 1 cup Cherry Tomatoes or diced bell peppers
- ½ medium Red Onion or white/yellow onion for milder flavor
- ¼ cup Fresh Basil or parsley/cilantro
For the Dressing
- 3 tablespoon White Wine Vinegar or apple cider vinegar
- 4 tablespoon Extra Virgin Olive Oil or avocado oil
- 1 teaspoon Italian Seasoning or individual dried herbs like oregano or thyme
- to taste Salt
- to taste Pepper
Instructions
Step-by-Step Instructions
- Cook the Pasta: Bring a large pot of salted water to a boil. Add pasta and cook according to package instructions, about 8-10 minutes. Drain and rinse under cold water, then set aside to cool.
- Prepare the Ingredients: Chop chicken into bite-sized pieces. Halve cherry tomatoes and dice avocado. Finely chop red onion and basil.
- Make the Dressing: In a small mixing bowl, whisk together white wine vinegar, olive oil, Italian seasoning, and a pinch of salt and pepper until smooth.
- Combine the Salad: In a large mixing bowl, toss together cooled pasta, chicken, avocado, red onion, cherry tomatoes, and basil.
- Dress the Salad: Drizzle dressing over the salad ingredients and gently fold together.
- Serve and Enjoy: Serve immediately or chill in the refrigerator for about 30 minutes before serving.
