Whole Wheat Pasta Salad with Grilled Chicken and Yogurt

Whole Wheat Pasta Salad Recipe with Grilled Chicken and Yogurt

Hello! How great that you're encouraged to prepare this dish. We're going to cook a fresh and complete salad, ideal for when you want to eat well without complicating your life. The combination of whole wheat pasta with the smoky touch of chicken and the acidic creaminess of yogurt achieves a perfect balance that satisfies anyone.

Preparation time

Organization is key in the kitchen. Here's the time breakdown so you know exactly how long it will take to have this dish ready on the table.

• Preparation: 20 minutes
• Cooking: 10 minutes
• Total: 30 minutes
• Servings: 4 people
• Difficulty: Easy

Ingredients

For this recipe, we're going to use simple ingredients that you probably already have at home or can easily find at the store. The quality of fresh produce will make a difference in the final result.

For the base and the chicken

• ½!– /wp:list-item –>
• 2 tablespoons mayonnaise good quality
• 1 tablespoon of lemon juice freshly squeezed
• Salt, pepper, and garlic powder to taste

If at any time you don't find red onion, you can substitute it with white onion, although I recommend passing it through cold water for a few seconds to soften its flavor. If you prefer to explore other texture combinations, the chicken and yogurt pasta salad allows for many variations, such as adding a bit of chopped celery for more crunch.

Utensils we will use

You don't need professional equipment for this to be delicious. With the basics of your kitchen, it's enough to achieve a spectacular result.

• Large pot: To cook the pasta with enough space.
• Frying pan or home grill: Where we will cook the chicken to give it that golden touch.
• Strainer: Indispensable for draining the pasta and stopping the cooking.
• Cutting board and sharp knife: To safely work with vegetables and chicken.
• Small bowl: To mix the dressing until emulsified.
• Salad bowl or large bowl: To integrate all ingredients at the end.

Preparation

Follow these steps calmly. The important thing is to pay attention to the cooking points so that each ingredient shines on its own within the salad.

Step 1: Cooking the pasta

1. Boil the water. Place the large pot with plenty of water over high heat. When it comes to a boil, add a generous amount of salt.
2. Cook the pasta. Add the 250 g of whole wheat pasta. Cook according to package directions, but taste it a minute before; we are looking for it to be «al dente,» meaning cooked but firm to the bite.
3. Stop the cooking. Drain the pasta in the colander and immediately run it under cold water. This is vital to stop the cooking and prevent it from becoming mushy. Let it drain well so it doesn't water down the dressing.

Step 2: Preparing vegetables and dressing

1. Grate and cut. Wash and peel the carrot, then grate it. Wash the cucumber and cut it into half-moons (slices cut in half). Peel the red onion and cut it into thin julienne strips. Set everything aside.
2. Mix the dressing. In the small bowl, combine the ½ cup of Greek yogurt, the 2 tablespoons of mayonnaise and the tablespoon of lemon juice.
3. Season the sauce. Add salt, pepper, and garlic powder to the previous mixture. Stir with a spoon or hand whisk until you get a homogeneous and smooth cream. Taste and adjust if necessary.

Step 3: The grilled chicken

1. Season the chicken. Take the chicken breast strips and season them very well with salt, pepper, and an extra touch of garlic powder. Massage a little so that the flavors are absorbed.
2. Cook over medium-high heat. Heat your pan or grill. When it's hot, place the chicken strips. Cook for about 5 minutes per side or until you see they are golden brown on the outside and completely white on the inside.
3. Rest. Remove the chicken from the heat and let it rest for a couple of minutes before mixing. This helps the juices redistribute and makes the meat more tender.

To finish and serve

In the large salad bowl, place the already cold and well-drained pasta. Add the carrot, cucumber, onion, and warm chicken strips. Pour the yogurt dressing over it and mix with gentle, folding movements so that everything is well coated without breaking the pasta. Serve immediately if you like the contrast of temperatures, or refrigerate for about 20 minutes to enjoy it well chilled. It's an excellent main dish, but if you're looking for something to accompany a different protein on another occasion, I suggest you look at this fresh option with hearts of palm which also goes great on hot days.

Nutritional Information

Here is an estimate of what this dish provides per serving. Remember that using whole wheat pasta adds important fiber for digestion.

• Calories: 200 kcal
• Proteins: 18 g
• Fats: 8 g
• Carbohydrates: 22 g
• Fiber: 4 g

Note: Values are approximate and may vary depending on the specific brands of products you use at home.

5 keys to make it perfect

Sometimes the small details make the difference between a good salad and an unforgettable one. Here are my secrets for this recipe.

1. Thermal shock is mandatory. Never omit rinsing the pasta with cold water. If you let it cool on its own, it will continue to cook with its own heat and you'll end up with sticky, soft pasta that won't absorb the dressing well.

2. Drying the vegetables. Cucumber releases a lot of water. If you have time, dry it a bit with kitchen paper before adding it to the bowl. Excess water can dilute your creamy yogurt dressing and diminish its flavor.

3. The express marinade. Although the recipe is quick, if you can leave the chicken with salt, pepper, and garlic for about 10 minutes before grilling it, the flavor will penetrate the meat fibers better. If you like experimenting with marinades, you'll love these cumin chicken strips.

4. Yogurt quality. Make sure the yogurt is Greek and natural, without sugar or sweeteners. The thick texture of Greek yogurt is what gives us that rich sauce feeling without having to overdo the mayonnaise.

5. The onion cut. Red onion is delicious but potent. Cut it into juliennes as thin as possible, almost transparent. This way it will add flavor and color without being aggressive when bitten. If you're looking for inspiration on how to subtly integrate vegetables, check out this pasta salad with zucchini.

When is it ideal to enjoy it?

This salad is extremely versatile. Due to its composition of complex carbohydrates and proteins, it is the perfect office lunch or school, as it gives you sustained energy without causing heaviness. It's also fantastic for summer days, served very cold after a morning at the pool or beach. Since it doesn't have delicate green leaves like lettuce, it holds up very well for transport in a container.

Furthermore, it works wonderfully for family gatherings like potluck (where everyone brings a dish), because it yields a lot and is liked by both children and adults. If you're planning a menu for a larger celebration and need variety, you could complement the table with a tricolor pasta salad that always pleases the eye.

Comparison table

If you like pasta but want to see what other options you have according to your cravings or what you have in the pantry, here I compare this recipe with other popular ones.

Frequently asked questions (FAQ)

Share your experience

Cooking is for experimenting and sharing. I'd love to know how your salad turned out. Did you add any extra ingredients? Perhaps some corn or olives? Leave your comment and share your own little tricks so we can all keep learning!

Culinary glossary

So you don't have any doubts while cooking, here I clarify some terms we use in the recipe.

• Al dente: The cooking point of pasta where it is cooked but offers a slight resistance when bitten; it is neither soft nor mushy.
• Julienne: A cutting technique that consists of chopping vegetables (in this case, onion) into long, very thin strips.
• Emulsify: Mix two liquids that normally don't combine easily (like lemon and oil/mayonnaise) until a creamy and unified mixture is achieved.
• Sear: Cook meat quickly over high heat to brown the surface, preserving its juices inside.
• Reserve: Set an ingredient or preparation aside to use later in the recipe.

• 250 g of whole wheat pasta (it can be fusilli, penne, or whatever you like best)
• 1 chicken breast cut into strips
• ½ cup of carrot grated
• ½ cup of cucumber cut into half-moons
• ¼

For the creamy dressing

• ½!– /wp:list-item –>
• 2 tablespoons mayonnaise good quality
• 1 tablespoon of lemon juice freshly squeezed
• Salt, pepper, and garlic powder to taste

If at any point you don't find red onion, you can substitute it with white onion, although I recommend passing it through cold water for a few seconds to soften its flavor. If you prefer to explore other texture combinations, the chicken and yogurt pasta salad allows for many variations, such as adding a bit of chopped celery for more crunch.

Utensils we will use

You don't need professional equipment for this to be delicious. With the basics of your kitchen, it's enough to achieve a spectacular result.

• Large pot: To cook the pasta with enough space.
• Frying pan or home grill: Where we will cook the chicken to give it that golden touch.
• Strainer: Indispensable for draining the pasta and stopping the cooking.
• Cutting board and sharp knife: To safely work with vegetables and chicken.
• Small bowl: To mix the dressing until emulsified.
• Salad bowl or large bowl: To integrate all ingredients at the end.

Preparation

Follow these steps calmly. The important thing is to pay attention to the cooking points so that each ingredient shines on its own within the salad.

Step 1: Cooking the pasta

1. Boil the water. Place the large pot with plenty of water over high heat. When it comes to a boil, add a generous amount of salt.
2. Cook the pasta. Add the 250 g of whole wheat pasta. Cook according to package directions, but taste it a minute before; we are looking for it to be «al dente,» meaning cooked but firm to the bite.
3. Stop the cooking. Drain the pasta in the colander and immediately run it under cold water. This is vital to stop the cooking and prevent it from becoming mushy. Let it drain well so it doesn't water down the dressing.

Step 2: Preparing vegetables and dressing

1. Grate and cut. Wash and peel the carrot, then grate it. Wash the cucumber and cut it into half-moons (slices cut in half). Peel the red onion and cut it into thin julienne strips. Set everything aside.
2. Mix the dressing. In the small bowl, combine the ½ cup of Greek yogurt, the 2 tablespoons of mayonnaise and the tablespoon of lemon juice.
3. Season the sauce. Add salt, pepper, and garlic powder to the previous mixture. Stir with a spoon or hand whisk until you get a homogeneous and smooth cream. Taste and adjust if necessary.

Step 3: The grilled chicken

1. Season the chicken. Take the chicken breast strips and season them very well with salt, pepper, and an extra touch of garlic powder. Massage a little so that the flavors are absorbed.
2. Cook over medium-high heat. Heat your pan or grill. When it's hot, place the chicken strips. Cook for about 5 minutes per side or until you see they are golden brown on the outside and completely white on the inside.
3. Rest. Remove the chicken from the heat and let it rest for a couple of minutes before mixing. This helps the juices redistribute and makes the meat more tender.

To finish and serve

In the large salad bowl, place the already cold and well-drained pasta. Add the carrot, cucumber, onion, and warm chicken strips. Pour the yogurt dressing over it and mix with gentle, folding movements so that everything is well coated without breaking the pasta. Serve immediately if you like the contrast of temperatures, or refrigerate for about 20 minutes to enjoy it well chilled. It's an excellent main dish, but if you're looking for something to accompany a different protein on another occasion, I suggest you look at this fresh option with hearts of palm which also goes great on hot days.

Nutritional Information

Here is an estimate of what this dish provides per serving. Remember that using whole wheat pasta adds important fiber for digestion.

• Calories: 200 kcal
• Proteins: 18 g
• Fats: 8 g
• Carbohydrates: 22 g
• Fiber: 4 g

Note: Values are approximate and may vary depending on the specific brands of products you use at home.

5 keys to make it perfect

Sometimes the small details make the difference between a good salad and an unforgettable one. Here are my secrets for this recipe.

1. Thermal shock is mandatory. Never omit rinsing the pasta with cold water. If you let it cool on its own, it will continue to cook with its own heat and you'll end up with sticky, soft pasta that won't absorb the dressing well.

2. Drying the vegetables. Cucumber releases a lot of water. If you have time, dry it a bit with kitchen paper before adding it to the bowl. Excess water can dilute your creamy yogurt dressing and diminish its flavor.

3. The express marinade. Although the recipe is quick, if you can leave the chicken with salt, pepper, and garlic for about 10 minutes before grilling it, the flavor will penetrate the meat fibers better. If you like experimenting with marinades, you'll love these cumin chicken strips.

4. Yogurt quality. Make sure the yogurt is Greek and natural, without sugar or sweeteners. The thick texture of Greek yogurt is what gives us that rich sauce feeling without having to overdo the mayonnaise.

5. The onion cut. Red onion is delicious but potent. Cut it into juliennes as thin as possible, almost transparent. This way it will add flavor and color without being aggressive when bitten. If you're looking for inspiration on how to subtly integrate vegetables, check out this pasta salad with zucchini.

When is it ideal to enjoy it?

This salad is extremely versatile. Due to its composition of complex carbohydrates and proteins, it is the perfect office lunch or school, as it gives you sustained energy without causing heaviness. It's also fantastic for summer days, served very cold after a morning at the pool or beach. Since it doesn't have delicate green leaves like lettuce, it holds up very well for transport in a container.

Furthermore, it works wonderfully for family gatherings like potluck (where everyone brings a dish), because it yields a lot and is liked by both children and adults. If you're planning a menu for a larger celebration and need variety, you could complement the table with a tricolor pasta salad that always pleases the eye.

Comparison table

If you like pasta but want to see what other options you have according to your cravings or what you have in the pantry, here I compare this recipe with other popular ones.

Frequently asked questions (FAQ)

Share your experience

Cooking is for experimenting and sharing. I'd love to know how your salad turned out. Did you add any extra ingredients? Perhaps some corn or olives? Leave your comment and share your own little tricks so we can all keep learning!

Culinary glossary

So you don't have any doubts while cooking, here I clarify some terms we use in the recipe.

• Al dente: The cooking point of pasta where it is cooked but offers a slight resistance when bitten; it is neither soft nor mushy.
• Julienne: A cutting technique that consists of chopping vegetables (in this case, onion) into long, very thin strips.
• Emulsify: Mix two liquids that normally don't combine easily (like lemon and oil/mayonnaise) until a creamy and unified mixture is achieved.
• Sear: Cook meat quickly over high heat to brown the surface, preserving its juices inside.
• Reserve: Set an ingredient or preparation aside to use later in the recipe.