Creamy Chicken Pasta Salad (Perfect for Meal Prep)

Some recipes earn a permanent spot in your rotation. This creamy chicken pasta salad is one of them.

It's the kind of dish that solves multiple problems at once. Need something satisfying for work lunches that won't leave you in a 2 PM slump? This. Looking for a dish to bring to a summer potluck that travels well and feeds a crowd? Also this. Want to spend 30 minutes on Sunday and have lunch sorted for the entire week? You're getting the idea.

What makes this pasta salad different from the sad, mayonnaise-heavy versions you've encountered at office potlucks is the dressing. Instead of drowning everything in mayo, we're using a base of Greek yogurt with just enough mayonnaise for richness, brightened with mustard, a touch of ketchup (trust me), and a hint of paprika. The result is creamy but not heavy, tangy but not sharp.

The colorful peppers add crunch and sweetness that plays beautifully against the savory chicken, while the cheese brings everything together. It's a complete meal in a bowl—protein, carbs, vegetables—that actually tastes good cold, which is more than most "healthy" lunch options can claim.

Why This Recipe Works

The best meal prep recipes share certain qualities: they hold up well in the fridge, they taste good cold or at room temperature, and they're satisfying enough to actually keep you full until dinner. This chicken pasta salad checks every box.

The Greek yogurt base is key. Unlike mayonnaise-heavy dressings that can separate or become greasy after a day or two, Greek yogurt stays creamy and fresh. It also adds protein—about 10 grams per half cup—which means this salad keeps you fuller longer than typical pasta dishes.

Choosing wholemeal (whole wheat) pasta isn't just about being "healthy." The nutty flavor and slightly firmer texture actually works better in cold pasta salads than regular white pasta, which can become mushy when refrigerated. The extra fiber also helps slow down digestion, preventing the blood sugar spike and crash that leaves you reaching for vending machine snacks by 3 PM.

And the combination of peppers—green, red, and yellow—isn't just for aesthetics. Each color brings a slightly different flavor profile. Green peppers are more bitter and grassy, red peppers are the sweetest, and yellow fall somewhere in between. Together, they create a more complex flavor than any single pepper would.

What You'll Need

This recipe makes 4-5 generous servings—enough for a week of work lunches or a side dish for 6-8 people at a gathering.

For the Salad:

• 500g pasta (fusilli or penne work best—preferably wholemeal/whole wheat)
• 250-300g chicken breast
• 1 green bell pepper, diced
• ½ red bell pepper, diced
• ½ yellow bell pepper, diced
• 150g mild cheese, grated (Gouda works beautifully)
• Salt and pepper to taste

For the Creamy Yogurt Dressing:

• 200g Greek yogurt (1 cup)
• 20g mayonnaise (about 1.5 tablespoons)
• 10g Dijon or yellow mustard (about 2 teaspoons)
• 5g ketchup (about 1 teaspoon)
• 15ml olive oil (1 tablespoon)
• A generous pinch of sweet paprika
• Salt and pepper to taste
• Fresh parsley for garnish (optional but recommended)

Step-by-Step Instructions

Step 1: Cook the Chicken

You have two options here, and both produce excellent results. For roasting: preheat your oven to 200°C (400°F), season the chicken breast with salt, pepper, and a drizzle of olive oil, and roast for 20-25 minutes until the internal temperature reaches 74°C (165°F). For poaching: bring a pot of salted water to a gentle simmer, add the chicken, and cook for 15-18 minutes until cooked through. Roasting gives you slightly more flavor; poaching keeps the chicken incredibly moist. Let the chicken cool before cutting into bite-sized pieces.

Step 2: Cook the Pasta

Bring a large pot of well-salted water to a boil. Cook the pasta according to package directions, but check it a minute early—you want it al dente since it will soften slightly as it sits in the dressing. Drain the pasta and rinse briefly with cold water to stop the cooking and cool it down. This also removes excess starch, which prevents the pasta from becoming gummy.

Step 3: Prep the Vegetables

While the pasta cooks, dice your peppers into small, bite-sized cubes—about 1cm pieces work well. You want them small enough to get in every bite but large enough to provide crunch. Grate your cheese if you haven't already.

Step 4: Make the Dressing

Add all dressing ingredients to a blender or food processor and blend for 2-3 minutes until completely smooth. If you don't have a blender, don't worry—just whisk everything together vigorously in a bowl. It might take a few extra minutes to get it fully combined, but the result will be the same. Taste and adjust seasoning. The dressing should be tangy, slightly sweet, and well-seasoned. Remember that the pasta will absorb some of the flavor, so don't be shy with the salt.

Step 5: Combine Everything

In a large bowl, combine the cooled pasta, chicken pieces, diced peppers, and grated cheese. Pour the dressing over everything and toss until well combined. Make sure the dressing reaches every piece of pasta—nothing worse than a dry bite in the middle. Taste and adjust salt and pepper as needed.

Step 6: Serve or Store

Garnish with freshly chopped parsley if desired—it adds color and a fresh, herbaceous note. The salad can be served immediately or refrigerated. It actually tastes better after a few hours in the fridge, once the flavors have had time to meld together.

Tips for the Best Chicken Pasta Salad

Don't skip the pasta rinse. For hot pasta dishes, rinsing is a sin because it removes the starch that helps sauce cling to the pasta. For cold pasta salads, that starch makes pasta gummy and sticky. A quick rinse solves the problem.

Cool everything before combining. If you add warm chicken or pasta to the dressing, the heat can cause the yogurt to thin out and become watery. Patience pays off here.

Make extra dressing. The pasta will absorb the dressing over time. If you're meal prepping for the whole week, consider making 1.5x the dressing and adding a bit more to containers that will be eaten later in the week.

Season in stages. Season your chicken, season your pasta water generously, season your dressing, and then taste and adjust the final salad. Building flavor at every step creates a more complex, satisfying dish.

Meal Prep and Storage

This recipe is genuinely ideal for meal prep. Unlike many dishes that are "meal prep friendly" in theory but sad in practice, this pasta salad actually improves after sitting in the fridge overnight as the flavors meld together.

How long does it last? Properly stored in airtight containers, this pasta salad keeps for 4-5 days in the refrigerator. The chicken is the limiting factor here—if you wanted to prep just the pasta and vegetables, you could make the chicken fresh midweek and extend the overall freshness.

Can you freeze it? I wouldn't recommend it. The vegetables will become mushy and the yogurt-based dressing doesn't freeze well. This is really a fresh dish that's best enjoyed within the week.

Portion it out immediately. If you're using this for work lunches, divide it into individual containers as soon as it's made. This way, you're not opening and closing a large container all week, which can introduce bacteria and speed up spoilage.

Variations to Try

The Indulgent Version: Add 2-3 slices of crispy bacon, chopped into pieces and sprinkled on top. It adds a smoky, salty crunch that takes this from everyday lunch to something you'll genuinely look forward to. Yes, it adds calories. Yes, it's worth it sometimes.

Mediterranean Style: Swap the Gouda for crumbled feta, add halved cherry tomatoes, sliced black olives, and diced cucumber. Use lemon juice instead of ketchup in the dressing and add dried oregano. Completely different vibe, equally delicious.

Southwest Version: Use pepper jack cheese, add black beans and corn, and swap the paprika for cumin and a pinch of chili powder. Top with fresh cilantro instead of parsley and add a squeeze of lime.

Lighter Version: Use all Greek yogurt (no mayo), increase the mustard slightly for tanginess, and add more vegetables—snap peas, shredded carrots, or diced celery all work well. Use less cheese or skip it entirely.

Vegetarian Version: Replace the chicken with chickpeas or white beans. They provide protein and have a neutral flavor that works beautifully with the creamy dressing. Use about 400g of drained, rinsed beans.

Nutritional Information

This recipe provides a well-balanced meal with protein, complex carbohydrates, healthy fats, and vegetables in every serving. Using wholemeal pasta increases the fiber content significantly, which helps with satiety and digestive health.

Per serving (based on 5 servings): approximately 450-500 calories, 35g protein, 45g carbohydrates, 15g fat, and 6g fiber. The exact numbers will vary depending on your specific ingredients and portions.

The Greek yogurt base provides probiotics beneficial for gut health, while the olive oil contributes heart-healthy monounsaturated fats. The colorful peppers are excellent sources of vitamins A and C—in fact, bell peppers contain more vitamin C than oranges.

Ways to Serve It

• As a complete lunch: This is substantial enough to be a meal on its own. Pack it in a container, throw in a fork, and you're set for the workday.
• As a side dish: For summer barbecues or potlucks, serve it alongside grilled meats. It pairs particularly well with grilled fish or lamb.
• On a bed of greens: For an even lighter meal, serve a smaller portion over mixed salad greens. The creamy dressing does double duty as a salad dressing.
• In a wrap: Scoop the pasta salad into a large tortilla or wrap for a portable, handheld lunch option.

The recipes that become staples aren't usually the most impressive or complicated ones. They're the ones that are easy enough to make on a Sunday evening when you're tired, satisfying enough to actually look forward to, and versatile enough to adapt to whatever you have in the fridge.

This chicken pasta salad has been in my rotation for years because it delivers on all of those fronts. It's saved me countless times from sad desk lunches, impressed guests at summer gatherings, and made the question "what's for lunch this week?" one less thing to worry about.

Make it once, adjust it to your tastes, and it'll probably become a staple for you too.

Frequently Asked Questions

Can I make chicken pasta salad ahead of time?

Yes—in fact, it tastes better after sitting in the fridge for a few hours or overnight. The flavors meld together and the dressing absorbs into the pasta. It's one of the best make-ahead dishes for meal prep.

What pasta shape is best for pasta salad?

Short pasta shapes with ridges or curves work best because they catch and hold the dressing. Fusilli (spirals), penne, rotini, farfalle (bowties), and shells are all excellent choices. Avoid long pasta like spaghetti or fettuccine.

Why is my pasta salad dry the next day?

Pasta absorbs dressing as it sits. The solution is to either make extra dressing from the start or reserve some to add later. You can also add a splash of olive oil or a spoonful of yogurt when refreshing leftovers.

Can I use regular pasta instead of wholemeal?

Absolutely. Regular white pasta works fine—just be careful not to overcook it, as it tends to get softer in the fridge than wholemeal. Cook it until just al dente and rinse with cold water immediately.

How do I keep chicken pasta salad from getting watery?

Make sure all ingredients are completely cooled before combining. Warm pasta or chicken will cause the yogurt to thin out. Also, drain your pasta well and don't over-rinse it—excess water trapped in the pasta will release into the salad.

Can I use rotisserie chicken?

Yes! Using a store-bought rotisserie chicken is a great shortcut that actually adds extra flavor. Shred or chop the meat from about half a rotisserie chicken. Remove the skin unless you want the extra richness.

Is this recipe healthy?

It's a balanced meal with lean protein, vegetables, and complex carbs. Using wholemeal pasta and Greek yogurt makes it more nutritious than traditional mayo-heavy versions. At around 450-500 calories per serving with 35g protein, it's filling without being excessive.