Chicken Pasta Salad Jar

Chicken Pasta Salad

Serves: 1

Ingredient for each jar

Dressing

• 2 tbsp plain Greek yoghurt
• 1 tsp olive oil
• 1 ½ tbsp grated Parmesan cheese
• 1 ½ tbsp lemon juice
• 1 tsp onion powder
• 1 garlic clove, minced
• 1 tsp honey
• Salt and pepper to taste

Salad

• 3/4 cup cooked whole wheat pasta
• ¾ cup cooked chicken breast, diced
• 1/4 avocado, diced
• Romaine lettuce, chopped
• 1tbsp croutons
• 1 tbsp shredded Parmesan cheese

Method

In each jar, whisk together all the dressing ingredients until smooth.

Add pasta, chicken, avocado and romaine lettuce.

Top with the croutons and shredded Parmesan cheese just before serving.

Meal prep tips

Fridge: Store the salad and dressing in an airtight container in the refrigerator for up to 3 days. Because avocado is included, the salad is best eaten within this period.

Best jar layering: Put the dressing at the bottom, followed by pasta and chicken, then avocado and other vegetables, with the romaine and croutons at the top. This helps prevent the lettuce and croutons becoming soggy.

Croutons: Keep these separate and add immediately before eating for maximum crunch.

Avocado: For the best colour and texture, add the avocado on the day you plan to eat it. A little lemon juice can help slow browning.

Freezer: The complete salad is not freezer-friendly. Lettuce, avocado, yoghurt dressing and croutons will lose their texture after freezing and thawing.

The cooked chicken and pasta can be frozen separately for approximately 2–3 months. Thaw in the refrigerator, then add fresh lettuce, avocado, dressing and croutons.

Macros per serve

Calories 510 kcal

Protein 45g

Carbohydrates 45g

Fat 19g

Fibre 7g

Sugars 7g

Health benefits 

Chicken breast provides high-quality complete protein, making this a very protein-rich meal. It also supplies vitamin B6, niacin and selenium.

Avocado provides fibre, potassium, folate, vitamin E and predominantly monounsaturated fats. It also helps make the salad more satisfying.

Romaine lettuce adds volume, fibre, vitamin K, folate and vitamin A while contributing relatively few calories.

Greek yoghurt provides protein and calcium and creates a creamy dressing without relying entirely on mayonnaise.

Parmesan adds protein and calcium and provides plenty of flavour, although it is relatively high in sodium.

Wholemeal pasta, if used instead of regular pasta, can increase the fibre content and provide more micronutrients while keeping the meal substantial.

Olive oil provides predominantly monounsaturated fat and antioxidant compounds. Because it is calorie-dense, the 1 tbsp in the dressing is a significant part of the overall energy content.

Lemon, garlic and onion powder add flavour and beneficial plant compounds without contributing many calories. The small amount of honey adds sweetness to balance the dressing.