Healthy Chicken Pasta Salad with Avocado Tomato

You’re someone who wants a fresh, satisfying lunch or dinner that tastes like you ordered take-out, but without the heaviness or guilt. Maybe you’re tired of boring salads and craving something filling, flavorful, and still light.

You want something easy to make, that won’t take all day, but will still earn compliments from friends or family , and be healthy enough for your everyday meals.

This recipe gives you all that: a vibrant, creamy, wholesome pasta salad that doesn’t collapse into mush after an hour, perfect for work lunches, potlucks, or quick dinners.

You probably value convenience, flavor, and good nutrition. You don’t need fancy techniques or weird ingredients. Instead you like honest cooking: minimal fuss, maximum taste, and simple swaps if cooking for different diets or tastes.

You may be cooking for yourself, a partner, or a small family,  someone who appreciates good food without overdoing the calories. That’s who I’m talking to, and this is your kind of recipe.

🥗 Quick Summary

• What it is: A light and nourishing chicken avocado pasta salad tossed with juicy tomatoes, creamy avocado, tender chicken, and a zesty yogurt-lemon dressing.

• Why you’ll love it: Packed with protein, good fats, and fiber, but tastes indulgent. It’s the kind of salad you actually look forward to eating.

• Time: 30 minutes total (including cooking pasta).

• Serves: 3 to 4, depending on hunger levels.

• Great for: Meal prep, picnics, healthy lunches, or easy dinners.

Why You’ll Love This Salad

Ever crave something fresh but still filling? That’s where this salad shines. It hits all the right notes: creamy from the avocado, juicy from the tomato, hearty from the chicken, and bright from the lemony dressing. It’s comfort food that also makes you feel light and energized afterwards.

It’s also ridiculously flexible. You can serve it warm or cold, bulk it up with extra veggies, or make it ahead for grab-and-go lunches. The balance of textures, tender pasta, creamy avocado, juicy tomato, and the occasional salty crumble of feta, makes every bite interesting.

And unlike typical mayo-based pasta salads, this version feels vibrant and fresh, thanks to a yogurt dressing that’s tangy and light but still creamy enough to coat every piece beautifully.

🛒 Ingredients

Here’s what you’ll need, nothing fancy, just real ingredients that work together perfectly.

The Salad

• 8 oz (225g) short pasta – I love using fusilli, penne, or rotini. Their nooks catch the dressing so every bite has flavor. Whole wheat or gluten-free pasta works great too.

• 2 cups cooked chicken – Shredded, grilled, or leftover roast chicken. Rotisserie chicken makes this even faster. Chicken breast keeps it lean, but thighs give extra juiciness.

• 1 large ripe avocado, diced – Choose one that’s soft but still holds shape. It adds creaminess without needing heavy dressing.

• 2 cups cherry or grape tomatoes, halved – Sweet, juicy, and colorful. Roma tomatoes also work if that’s what you have.

• ¼ cup red onion, finely chopped – Optional but gives a pop of flavor and crunch that balances the creamy elements.

• ¼ cup fresh basil or parsley, chopped – Basil for a summery flavor, parsley for freshness. Use what you’ve got.

• ¼ cup crumbled feta or goat cheese (optional) – Adds tangy contrast and creaminess. Leave out if you want it dairy-free.

The Dressing

• 3 tablespoons extra virgin olive oil – For that silky texture and subtle richness.

• 1 tablespoon lemon juice – Freshly squeezed, for brightness.

• 1 tablespoon plain Greek yogurt – Lightens up the dressing while keeping it creamy.

• 1 small garlic clove, minced – A little bite to balance the richness.

• ½ teaspoon dried oregano – Adds warmth and subtle herby flavor.

• Salt and pepper, to taste – Don’t skip this; it brings everything to life.

💡 Pro Tip: Make a double batch of the dressing — it keeps in the fridge for up to 4 days and works beautifully on green salads or grilled veggies.

👩‍🍳 How to Make Healthy Chicken Pasta Salad with Avocado Tomato

Step 1. Cook the Pasta

Bring a large pot of salted water to a boil. Add your pasta and cook until just al dente, firm to the bite, not soft. Overcooked pasta gets mushy when mixed with dressing later.

Drain and immediately rinse under cold water to stop the cooking process. This also helps remove surface starch so the pasta doesn’t clump. Set aside to cool while you prep the rest.

💡 Tip: If you want to serve the salad warm, skip rinsing and toss everything while the pasta is still slightly warm, the dressing absorbs even better.

Step 2. Prepare the Chicken

You can use leftover chicken, rotisserie, or freshly cooked.
If cooking from scratch, season chicken breasts (or thighs) with salt, pepper, and a little olive oil, then pan-sear or grill for 4–5 minutes each side until golden and cooked through. Let rest for a few minutes before slicing or shredding.

Why it matters: Resting helps the juices stay inside the meat, keeping your salad chicken moist, not dry.

Step 3. Chop the Veggies

Slice the cherry tomatoes, dice the avocado, and finely chop the onion and herbs. Keep the avocado aside for now — we’ll fold it in last so it doesn’t turn mushy.

Optional add-ins: Bell peppers for crunch, cucumber for freshness, or corn for sweetness.

Step 4. Whisk the Dressing

In a small bowl or jar, combine olive oil, lemon juice, yogurt, minced garlic, oregano, salt, and pepper. Whisk until creamy and emulsified (it should look slightly thick and glossy). Taste and adjust — add a bit more lemon for tang, or salt for depth.

💡 Pro tip: If you prefer a completely smooth dressing, blitz everything in a mini food processor.

Step 5. Combine Everything

In a large bowl, add the cooled pasta, chicken, tomatoes, onion, and herbs. Pour over about two-thirds of the dressing and toss gently to coat.

Add the avocado and cheese (if using) last. Drizzle in the remaining dressing and gently fold — we don’t want to mash the avocado!

Taste again and season with extra lemon, salt, or pepper as needed.

Step 6. Chill (Optional) & Serve

You can serve this salad immediately for a warm version, or chill it in the fridge for 20–30 minutes for a refreshing cold version.

If you’re making it ahead, cover tightly and refrigerate for up to 24 hours. The flavors meld beautifully over time — just give it a quick toss before serving.

🥄 Serving Ideas

• Lunch meal prep: Pack into containers with extra lemon wedges.

• Summer picnic: Serve it cold straight from the fridge with crusty bread or fresh fruit.

• Dinner idea: Pair it with grilled vegetables, soup, or a glass of crisp white wine.

• Add a kick: Sprinkle with chili flakes or drizzle with hot sauce for a little heat (I do this every time!).

🧊 Storage & Make-Ahead Tips

• Fridge: Keeps for up to 2 days, though avocado may brown slightly. Add a little lemon juice to slow that down.

• Meal prep tip: If you’re prepping ahead, mix everything except avocado and cheese. Add those right before serving for best texture.

• Dressing storage: Keep extra dressing sealed in the fridge up to 4 days — just shake before using Why This Salad Works So Well

Here’s the magic: the yogurt-lemon dressing adds a creamy tang without heaviness. The avocado gives richness, while the lemon juice and herbs keep everything bright. The juicy tomatoes bring moisture and natural sweetness that balance the saltiness from the chicken and cheese.

It’s also balanced nutritionally:

• Protein from chicken keeps you full longer.

• Healthy fats from avocado and olive oil help absorb nutrients.

• Fiber from veggies and pasta aids digestion and gives steady energy.

So you get something that tastes indulgent but actually supports your health goals, the perfect healthy pasta salad for anyone who wants to eat better without sacrificing flavor.

My Little Secret Tip

If you’ve got time, toss the cooked chicken in a teaspoon of the dressing while it’s still warm — the flavor seeps into the meat, making every bite more delicious.

And don’t skip the herbs! Fresh basil or parsley completely changes the salad from “pretty good” to restaurant-level fresh.

🌿 Final Thoughts

This Healthy Chicken Pasta Salad with Avocado and Tomato is the kind of recipe that checks all the boxes, easy, fresh, satisfying, and good for you. It’s not a side salad pretending to be a meal; it’s hearty enough to stand on its own.

Perfect for weekday lunches, family dinners, or picnics under the sun. Everyone loves it, kids, adults, even that one friend who says they “don’t do salad.”

Try it this week and see how something so simple can be that good. And if you do, I’d love to hear what you added or swapped, drop a comment below or share your version!

You can also follow me on Pinterest for more easy and healthy recipes.

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