Healthy Chicken Pasta Salad with Avocado & Tomato

Here’s the truth: most “healthy” salads are either tasteless or leave you hungry an hour later.

This Healthy Chicken Pasta Salad with Avocado & Tomato fixes that. It’s full of juicy chicken, ripe avocado, and sweet tomatoes, tossed with a tangy lemon-garlic dressing that makes every bite bright and satisfying.

Think of it as the perfect balance, hearty enough to keep you full, but still light, fresh, and summer-ready.

It’s the kind of salad you’ll actually crave (and not just because it’s “good for you”).

It’s wholesome comfort food that doesn’t taste like you’re trying.

Quick Recipe Snapshot

• Prep time: 15 minutes

• Cook time: 10 minutes

• Total time: 25 minutes

• Serves: 4 generous portions

• Calories: about 420 per serving (depending on dressing and pasta type)

• Perfect for: lunches, BBQs, potlucks, or healthy weeknight dinners

Why You’ll Love This Pasta Salad

• Meal-prep friendly. This salad tastes even better the next day as the flavors mingle.

• Wholesome but creamy. The avocado gives it a lush, creamy texture without any mayo.

• Quick to make. Minimal cooking — just the pasta and chicken — and everything else is chop-and-toss.

• Versatile. Eat it warm or cold, add extra veggies, or swap proteins.

• Balanced. Packed with lean protein, good fats, and fiber — everything you want in a satisfying meal.

Ingredients You’ll Need

Let’s break it down ingredient by ingredient so you know exactly why each one earns its place in this bowl.

For the Salad

• Pasta – About 8 oz (225 g) of your favorite short pasta. I love rotini, penne, or bow-ties because the little ridges hold the dressing perfectly. Whole wheat or gluten-free versions work too.

• Chicken breast (2 cups cooked and diced) – Lean, mild, and perfect for soaking up the lemon dressing. You can grill, poach, or use leftover rotisserie chicken.

• Avocado (1 large, ripe but firm) – Adds creaminess and healthy monounsaturated fats. Choose one that yields slightly when pressed but isn’t mushy.

• Cherry or grape tomatoes (1½ cups, halved) – Sweet, juicy, and colorful. If using larger tomatoes, deseed them before dicing.

• Cucumber (1 cup, diced) – Adds crunch and coolness. English or Persian cucumbers are best since they’re crisp and seedless.

• Red onion (¼ small, thinly sliced) – A pop of sharpness. If you find raw onion too strong, soak slices in cold water for 5 minutes first.

• Fresh basil (a handful, roughly torn) – Brings brightness and a herby fragrance that makes the salad taste like summer.

• Parmesan cheese (2 Tbsp, grated) – Optional, but a touch of salty umami makes all the flavors pop.

• Salt and black pepper, to taste.

For the Lemon-Garlic Vinaigrette

• Olive oil – 3 Tbsp. Choose extra virgin for the best flavor.

• Fresh lemon juice – 2 Tbsp. Don’t skip fresh — bottled just doesn’t have the same sparkle.

• Dijon mustard – 1 tsp. It helps emulsify the dressing and adds subtle tang.

• Honey – 1 tsp. Balances acidity with a gentle sweetness.

• Garlic – 1 small clove, minced. A tiny bit goes a long way.

• Salt and pepper, to taste.

💡 Tip: Double the vinaigrette if you like extra dressing. It keeps in the fridge for up to a week.

How to Make Healthy Chicken Pasta Salad with Avocado & Tomato

Let’s go step-by-step, nothing fancy, no special skills needed.

1) Cook the Pasta

Bring a large pot of salted water to a boil (about 1 Tbsp salt for every 4 cups water). Add your pasta and cook until just al dente, firm to the bite.

When it’s done, drain immediately and rinse briefly under cold water to stop the cooking. This keeps the pasta from getting soft or sticky.

Pro tip: Toss the cooled pasta with a drizzle of olive oil so it doesn’t clump while you prep everything else.

2) Cook or Prepare the Chicken

If you’re using leftover or rotisserie chicken, skip this step.

For fresh chicken, season two small breasts with salt, pepper, and a drizzle of olive oil. Pan-sear them over medium heat for 5–6 minutes per side until golden and cooked through. Let rest for a few minutes, then dice or shred.

(Grilled chicken works beautifully too, those smoky bits are amazing with the lemon dressing.)

3) Make the Lemon-Garlic Vinaigrette

In a small bowl, whisk together lemon juice, Dijon mustard, honey, minced garlic, and a pinch of salt. Slowly stream in olive oil while whisking until it emulsifies into a smooth dressing.

Taste and tweak, more lemon for brightness, a bit of honey if it feels too sharp.

4) Prep the Veggies and Avocado

Halve the cherry tomatoes, dice the cucumber, thinly slice the onion, and tear the basil leaves.

For the avocado, slice it in half, remove the pit, and scoop out cubes with a spoon. Gently toss with a few drops of lemon juice to prevent browning.

5) Combine Everything

In a large mixing bowl, add pasta, chicken, tomatoes, cucumber, onion, and basil. Toss gently to combine.

Add the avocado and drizzle over the vinaigrette. Toss again, gently! — so the avocado doesn’t turn to mush.

Sprinkle Parmesan on top, season with salt and pepper, and give it one final light toss.

That’s it. You’ve got a salad that’s colorful, fragrant, and totally crave-worthy.

What It Tastes Like

Imagine the juiciness of sun-ripened tomatoes, the creamy coolness of avocado, the tender chew of pasta, and the light lemon zing tying it all together. The chicken makes it hearty enough to stand alone, while the basil adds a garden-fresh lift.

It’s satisfying but not heavy — like something you’d find at a cozy coastal café.

Make-Ahead & Storage Tips

This pasta salad was made for meal prep. Here’s how to keep it fresh and vibrant:

• To store: Keep the salad in an airtight container in the fridge for up to 2 days.

• To prevent soggy pasta: Store dressing separately and toss before eating if making more than a day ahead.

• For the avocado: Add it just before serving to keep it from browning.

• Meal prep hack: Pack it into single-serve containers for grab-and-go lunches. Add a lemon wedge on the side for a last-minute brightness boost.

Serving Ideas

This healthy chicken pasta salad fits anywhere, lunch boxes, picnics, BBQs, or dinner parties. A few ideas to make it shine:

• At BBQs: Serve chilled with grilled corn or crusty bread.

• As a lunch meal: Pair with a handful of baby spinach or arugula for extra greens.

• For dinner: Serve slightly warm with a side of garlic toast.

• Add-ons: Crumbled feta, roasted red peppers, olives, or a sprinkle of chili flakes if you like a kick.

Flavor Variations

Because sometimes you just want to change it up a little.

• Greek-style: Swap basil for oregano, add feta and kalamata olives.

• Southwest-style: Add corn, black beans, and a squeeze of lime.

• Creamy version: Stir in 2 Tbsp Greek yogurt into the dressing for a luscious texture.

• Low-carb: Replace pasta with spiralized zucchini or cauliflower florets.

Nutrition Breakdown (Approx. per serving)

• Calories: 420

• Protein: 30g

• Carbohydrates: 35g

• Fat: 16g

• Fiber: 5g

• Sugar: 4g

Plenty of protein and fiber to keep you satisfied, with healthy fats from the avocado and olive oil.

My Best Tips for Pasta Salad Success

• Don’t overcook your pasta. Slightly firm pasta holds up better once tossed with dressing.

• Season your water generously. This is the only chance you have to flavor the pasta itself.

• Cool the pasta completely before mixing. Otherwise, the heat will absorb too much dressing and wilt the veggies.

• Balance the dressing. Taste as you go. You want zing from lemon, saltiness from Parmesan, and creamy richness from avocado.

• Make it colorful. The more color you add (tomatoes, herbs, cucumber, onion), the more appetizing it looks.

Behind the Recipe

This salad started out as my “clean out the fridge” lunch one hot summer afternoon. I had leftover grilled chicken, some sad tomatoes, half an avocado, and a bit of cooked pasta. I tossed them together with lemon and olive oil, and was shocked at how good it tasted.

Over time, I kept tweaking, adding basil for freshness, honey for balance, and Parmesan for that savory depth. Now it’s one of those recipes I rely on whenever I want something light but filling.

You know those dishes that make you feel a little proud every time you eat them because they look as good as they taste? This is one of those.

What to Serve It With

If you want to turn this salad into a full meal spread, here are some easy pairings:

• Garlic bread or herb focaccia for a carby side.

• Grilled corn on the cob with chili-lime butter.

• A glass of iced tea or chilled white wine if you’re feeling fancy.

• Fresh fruit salad for dessert — it keeps the whole meal light and refreshing.

Reader Challenge!

If you make this Healthy Chicken Pasta Salad with Avocado & Tomato, snap a photo and tag me! I love seeing your versions, whether you added feta, used leftover turkey, or turned it into a picnic feast.

Drop a comment below and tell me how it turned out , did you serve it warm or chilled?

And don’t forget to follow me on Pinterest for more easy healthy recipes you’ll actually want to eat.

Final Thoughts

This pasta salad checks every box: quick, healthy, colorful, and bursting with flavor. It’s proof that “healthy” doesn’t have to mean “boring.”

Every bite gives you something, tang from lemon, creaminess from avocado, sweetness from tomato, and a satisfying chew from pasta and chicken.

Whether it’s meal prep Monday or Saturday lunch on the patio, this is the kind of food that makes you feel nourished and happy at the same time.

Give it a go, your future self (and your lunchbox) will thank you.

Happy cooking,

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