A macro friendly, easy and delicious Healthy Chicken Caesar Pasta Salad that comes together in under 20 minutes! Packed with over 40g of protein per serve, this pasta salad offers a healthier and lighter alternative to it’s traditional version.
Crisp lettuce, air-fried juicy chicken, protein pasta and parmesan cheese, all tossed in a creamy homemade Caesar Salad dressing.
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Macros for Healthy Chicken Caesar Pasta Salad
Per Serve (4):
Calories: 390
Carbohydrates: 37
Protein: 45
Fat: 6.5
More tasty and healthy Lunch/Dinner Ideas:
Vietnamese Inspired Noodle Bowl with Air fryer Lemongrass Chicken
Single Serve Chilli Prawn Noodles in under 15 minutes
Spicy Peanut Gochujang Noodles with Turkey Mince
Healthy Pad See Ew- over 40g protein!
Ingredients and Substitutions for Healthy Chicken Caesar Pasta Salad
Chicken Breast- Raw or you can totally use store-bought rotisserie chicken, it will taste just as good and will save you a lot of time.
Seasonings- if cooking your own chicken; dijon mustard, salt, pepper, mixed italian herbs, garlic powder, onion powder
Yogurt- used to marinate the chicken with the seasonings, helps tenderise the chicken and keeps it super juicy when air-frying
Protein Penne Pasta- Can use normal pasta, penne or spaghetti, however I like to use a higher protein brand to make the dish higher in protein. I use this pasta
Parmesan Cheese- can omit but it is authentic and makes this dish taste amazing!
Lettuce- Cos or Romaine
Light Mayonnaise- can substitute for normal full fat or vegan
Lemon Juice
Vinegar
Dijon Mustard
Worcestershire Sauce- can sub for soy sauce
Garlic Powder
Minced Anchovies- make sure to use anchovies in oil, can substitute for anchovy paste or omit
Salt & Pepper- to taste
Tips
- Use Crisp Lettuce: the crunchier the better
- Refrigerate before serving: Cover the bowl with plastic wrap or transfer the salad to an airtight container and refrigerate for at least 30 minutes to allow the flavors to meld together.
- Meal prep: this pasta salad is perfect for meal prep, to keep the lettuce crisp, omit adding the lettuce to the mix, divide the pasta mix evenly in air tight containers, and add the lettuce it on the day.
How to store leftovers
Store leftovers in an airtight container in the fridge for 1-3 days. Serve Cold.
To keep the lettuce crisp, omit adding the lettuce to the mix, divide the pasta mix evenly in air tight containers, and add the lettuce it on the day of consumption.
Healthy Chicken Caesar Pasta Salad
Ingredients
Chicken
- 300-350 g raw chicken breast Can substitute for cooked rotisserie chicken
- 50 g yogurt
- 1 tsp dijon mustard
- `1/2 tsp salt & pepper
- 1/2 tsp mixed italian herbs
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
Dressing
- 1/3 cup light mayo 90g
- 1 lemon juiced
- 1 tbsp white vinegar
- 2 tsp dijon mustard
- 1 tsp Worcestershire sauce
- 1/2 tsp garlic powder
- 1 tsp anchovies minced, can sub for anchovy paste or omit completely
- 1/2 tsp black pepper
- 1/2 tsp salt
Pasta Salad
- 240 g protein penne pasta dry, or regular pasta
- 1/2 cup grated parmesan cheese 40g
- 1 head of lettuce cos or romaine
Instructions
- Cook the pasta: Bring a large pot of salted water to a boil. Add the dry pasta and cook until al dente according to the package instructions. Drain the pasta and rinse it under cold water to stop the cooking process. set aside.
- Slice the chicken breast into thin cutlets add to a bowl and mix with yogurt, Dijon mustard, salt, pepper, mixed Italian herbs, garlic powder, and onion powder. Let them marinate for a minimum of 30 minutes.
- Preheat an air fryer to 190°C (375°F). Place the marinated chicken cutlets in the air fryer and cook for 10-12 minutes until they are cooked through and golden brown. Remove from the air fryer and let them cool slightly. Chop the cooked chicken into bite-sized pieces.
- Prepare the dressing: In a small bowl, whisk together the light mayonnaise, lemon juice, white vinegar, Dijon mustard, Worcestershire sauce, minced garlic, minced anchovies (if using), black pepper, and salt to taste. Adjust the seasoning as needed.
- Assemble the salad: Wash and chop the head of lettuce into bite-sized pieces. In a large bowl, combine the cooked pasta, chopped lettuce, and chopped chicken. Pour the dressing over the salad ingredients and toss gently to coat everything evenly. Add grated Parmesan cheese and toss again.
- Optional: Refrigerate for 30 minutes before serving to allow the flavours to meld together, serve and enjoy!
