Go Back
+ servings
Mediterranean Pasta Salad
Print Recipe
5 from 1 vote

Mediterranean Pasta Salad

This high protein Mediterranean pasta salad is made with creamy tzatziki dressing, feta, cucumbers, olives and chicken. Perfect for meal prep!
Prep Time20 minutes
Cook Time30 minutes
Total Time50 minutes
Course: Main Course
Cuisine: Mediterranean
Servings: 4 servings
Calories: 419kcal

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!

Notes

Cook the pasta until al dente so it holds up.
Let the pasta, chicken and veggies cool before tossing together. 
Use store-bought tzatziki for convenience.
Store in airtight containers in the fridge for up to 4 days. Perfect for meal prep.
Best served cold or at room temperature.

Nutrition

Calories: 419kcal | Carbohydrates: 37g | Protein: 34g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.02g | Cholesterol: 82mg | Sodium: 1099mg | Potassium: 939mg | Fiber: 6g | Sugar: 8g | Vitamin A: 690IU | Vitamin C: 59mg | Calcium: 120mg | Iron: 2mg