This high protein Mediterranean pasta salad is made with creamy tzatziki dressing, feta, cucumbers, olives and chicken. Perfect for meal prep!
I feel like I’m back in Greece every time I make this pasta salad. It’s fresh, hearty, and packed with Mediterranean flavours. I’ll meal prep it for lunches one week, then bring it to a BBQ or get-together the next. It’ll become your favourite too!
Why you’ll love this recipe
- High protein: Chicken, Greek yogurt, and feta pack this Mediterranean pasta salad with protein to help keep you satisfied.
- Perfect for meal prep: This pasta salad tastes great cold and holds up well in the fridge, making it ideal for lunches throughout the week or perfect to bring to a BBQ.
- Fresh and flavourful: Loaded with Mediterranean-inspired ingredients like feta, olives, lemon, and tzatziki dressing, every bite is packed with flavour.
Ingredients and substitutions
- Ingredient – substitution details.
- Rotini pasta – swap with penne, fusilli, bowties, or any short pasta that holds dressing well.
- Eggplant – replace with zucchini, mushrooms, or extra bell peppers.
- Red pepper – use any colour bell pepper or swap for cherry tomatoes.
- Yellow pepper – use any colour bell pepper or double up on red pepper.
- Red onion – swap with shallots or green onions for a milder flavour.
- Cucumber – English or Persian cucumbers work.
- Kalamata olives – substitute with green olives or black olives.
- Feta cheese – swap with goat cheese or omit if needed.
Chicken Marinade
- Chicken cutlets – use chicken breasts sliced lengthwise in half or chicken thighs.
- Olive oil – swap with avocado oil.
- Lemon juice – fresh is best but you can use bottled or lime juice if needed.
- Dried oregano – substitute with Italian seasoning.
- Garlic – fresh is best but use garlic powder in a pinch
Tzatziki Dressing
- Greek yogurt – swap with sour cream or dairy-free yogurt.
- Fresh dill – replace with parsley or mint.
- Garlic – Fresh is best but jarred is fine.
- Greek yogurt – swap with sour cream or a dairy-free yogurt alternative.
- Lemon juice – use fresh lime juice if needed.
- Olive oil – swap with avocado oil.
- Cucumber – any grated cucumber works (just squeeze out excess liquid well).
- Fresh dill – replace with parsley or mint, or omit if you don’t have any on hand.
- Garlic – Fresh is best but jarred is fine.
How to make this mediterranean pasta salad
Step 1: Marinate the chicken
Mix the marinade ingredients and marinate the chicken for 5-10 minutes.
Step 2: Bake the chicken and veggies
Add the chicken and chopped veggies to a baking sheet, season and bake for 25 minutes.
Step 3: Cook the pasta
Add the pasta to boiling water and cook until al dente.
Step 4: Make the dressing
Mix the dressing ingredients and set aside.
Step 5: Prep and gather the toppings
Let everything cool then dice the chicken and slice cucumbers.
Step 6: Finish and serve
Add everything to a large bowl, toss with the dressing and enjoy!
Recipe Tips!
Here are some simple tips to ensure your Mediterranean pasta salad turns out perfect:
- Don’t overcook the chicken: Cook the chicken just until done so it stays juicy. Use a meat thermometer.
- Cook pasta al dente: Slightly firm pasta holds up best for meal prep and won’t go mushy.
- Cool everything first: Let the pasta, chicken, and veggies cool before mixing so the dressing stays creamy and smooth.
- Squeeze the cucumber: Remove excess water so your tzatziki stays thick and creamy.
- Give veggies space: Roast on a single layer so they caramelize instead of steaming.
- Let it sit: Give it 20–30 minutes before serving so all the flavours can soak in.
Frequently asked questions
Can I make this Mediterranean pasta salad ahead of time?
Yes. This is perfect for meal prep. You can fully assemble it and store it in the fridge for up to 4 days. It also works great for picnics, BBQs, and summer get-togethers since it holds up well and tastes even better after sitting.
Can I use store-bought tzatziki instead?
Yes. Store-bought tzatziki works totally fine here if you want to keep it easy. Homemade just has a fresher flavour and it’s fairly simple to make.
Can I make this vegetarian?
Absolutely. Just leave out the chicken and enjoy it as is, or add some chickpeas for an extra boost of protein and fibre.
What to serve with this pasta salad
This Mediterranean pasta salad is a full meal on it’s own with the added chicken, but here are a few ideas:
- Extra Tzatziki, hummus or whipped feta
- Warmed pita or naan bread
- Grilled shrimp and veggie skewers
- Mediterranean portobello beef burgers
Storing and reheating
Meal prep: You can fully assemble the pasta salad, then portion it into meal prep containers for easy grab-and-go lunches throughout the week. The pasta will absorb the dressing and taste even more flavourful.
Storing: Store in airtight containers in the fridge for up to 4 days. You could also store the dressing separate in a mason jar and toss when ready to eat. If you’re bringing this as a side somewhere, store it in a large bowl with lid then mix when you get there.
Reheating: This pasta salad is best served cold or at room temperature. No reheating needed.
More easy pasta salad recipes
Mediterranean Pasta Salad
Equipment
- Glass meal prep bowls for storing leftovers
Ingredients
- 2 cups rotini pasta dry
- 1 eggplant diced into 1/2-inch pieces
- 1/2 red pepper chopped
- 1/2 yellow pepper chopped
- 1/2 red onion chopped
- 1/2 cup cucumber sliced
- 1/2 cup kalamata olives pitted
- 1/4 cup feta crumbled
Chicken marinade
- 1 lb chicken cutlets
- 1 tbsp olive oil
- 2 tbsp lemon juice ideally from a fresh lemon
- 1 tbsp dried oregano
- 2 cloves garlic minced
- 1/2 tsp each salt & pepper
Creamy tzatziki dressing
- 1/2 cup Greek yogurt
- 2 tbsp lemon juice ideally from a fresh lemon
- 1 tbsp olive oil
- 1/4 cup cucumber grated
- 1 tbsp fresh dill finely chopped; optional
- 1 clove garlic minced
- 1/2 tsp salt
Instructions
- Preheat oven to 425 F, then marinate chicken in a large bowl with olive oil, lemon juice, oregano, garlic and salt and pepper. Let marinate for 5-10 minutes.
- Add eggplant, bell peppers and red onion to a parchment-lined baking sheet. Drizzle with a bit of olive oil, season with salt & pepper then add chicken cutlets to the baking sheet. Bake everything for 25 minutes.
- Meanwhile, cook pasta in a large pot of salted boiling water on the stove for 9 minutes until al dente. Drain and set aside to cool.
- Make tzatziki dressing by mixing Greek yogurt, lemon juice, olive oil, grated cucumber (make sure to squeeze excess liquid out before adding), fresh dill, garlic and salt.
- Let chicken, veggies and pasta cool for at least 15 minutes before tossing in a large bowl with arugula, sliced cucumber, crumbled feta, olives and tzatziki dressing. Serve and enjoy!
Comments & Reviews
Renee Amaral says
My new fave pasta salad! It’s so good.