Protein-Packed Chicken Orzo Pasta Salad

I used to think pasta salad was just a side dish you tolerated at summer BBQs—you know, the mayo-heavy kind that sits out too long in the sun. Then I realized pasta salad could actually be a meal on its own if you load it up with protein.

That’s the whole idea behind this chicken orzo pasta salad. With chicken, edamame, and a lemony vinaigrette instead of mayo, you’re getting a dish that’s filling enough for lunch or dinner. Plus, it tastes better after sitting in the fridge for a few hours, which means you can make it ahead without any stress. No mayo means no food safety paranoia at your next cookout.

What Kind of Chicken Should I Use?

For this pasta salad, you have plenty of options when it comes to chicken. Rotisserie chicken from the store is probably the easiest route – just shred or dice it up and you’re good to go. If you want to cook your own, grilled chicken breast works great and adds a nice smoky flavor, or you can poach chicken breasts in some seasoned water for about 15-20 minutes until cooked through. Leftover chicken from last night’s dinner is also perfect for this recipe, making it a great way to use up what’s already in your fridge. Whatever you choose, just make sure the chicken is fully cooked and cooled before tossing it with the pasta.

Options for Substitutions

This pasta salad is pretty forgiving when it comes to swaps, so feel free to work with what you have:

• Rice pasta: Regular orzo pasta works great if you don’t need this to be gluten-free. You can also try chickpea pasta or lentil pasta for extra protein. Just cook according to package directions and rinse with cold water after draining.
• Chicken: Rotisserie chicken is a time-saver, but grilled chicken breast, leftover turkey, or even canned tuna would work well. For a vegetarian version, add more edamame or try cubed tofu.
• Edamame: If you can’t find edamame, chickpeas or white beans make a good substitute and still give you that protein boost.
• Bell peppers: Any color bell pepper works here – use what you have on hand. Cucumber or zucchini can also add a nice crunch if you want to switch things up.
• Aleppo pepper: Don’t worry if you don’t have this specific pepper. Red pepper flakes or a pinch of paprika with a tiny bit of cayenne will give you similar heat and flavor.
• Red wine vinegar: White wine vinegar, apple cider vinegar, or even extra lemon juice will work in the dressing.

Watch Out for These Mistakes While Cooking

The biggest mistake with rice pasta is overcooking it, which turns it mushy and gummy – check it a minute or two before the package directions suggest since rice pasta can go from perfect to overdone very quickly.

Skipping the cold water rinse is another common error that leads to sticky, clumpy pasta, so make sure to rinse thoroughly and toss it with a little olive oil if you’re not mixing it with the dressing right away.

For the best flavor, let your salad sit in the fridge for at least 30 minutes before serving so the dressing can soak into the pasta, and remember that pasta salads often need a second round of seasoning after chilling since cold temperatures dull flavors.

If you’re meal prepping, store the dressing separately and toss it with the salad just before eating to keep everything fresh and prevent the pasta from absorbing too much liquid.

What to Serve With Chicken Orzo Pasta Salad?

This pasta salad is already pretty filling on its own since it’s packed with protein from the chicken and edamame, so I like to keep the sides simple. A few slices of crusty bread or some warm pita are perfect for scooping up any extra dressing at the bottom of the bowl. If you’re serving this at a cookout or potluck, it pairs really well with grilled vegetables like zucchini or corn on the cob. For a lighter option, you could add a side of sliced watermelon or fresh fruit, which is refreshing alongside the tangy vinaigrette in the salad.

Storage Instructions

Store: This pasta salad actually gets better after sitting in the fridge for a few hours as the flavors meld together. Keep it in an airtight container in the refrigerator for up to 4 days. You might need to add a splash of olive oil or lemon juice before serving since the pasta can absorb the dressing over time.

Make Ahead: This is a great recipe to prep the night before a potluck or busy week. I like to cook the pasta and chicken ahead, then toss everything together a few hours before serving so the veggies stay crisp and the basil stays bright green.

Serve: This salad is best enjoyed cold or at room temperature, so just give it a good stir before serving. If it seems a bit dry after being in the fridge, drizzle a little extra olive oil and toss it around to freshen it up.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1350-1450
• Protein: 55-65 g
• Fat: 55-65 g
• Carbohydrates: 140-150 g

Ingredients

For the salad:

• 8 oz rice pasta (I always use Jovial gluten-free orzo for the best texture)
• 2 cups chicken (cut into 1/2-inch cubes)
• 1 cup edamame
• 1/2 cup red bell pepper (diced into 1/4-inch pieces)
• 1/2 cup yellow bell pepper
• 1/4 cup tomatoes (halved or quartered if large)
• 2 scallions
• 5 basil leaves (thinly sliced into ribbons)
• 1/4 cup fresh parsley (chopped)

For the dressing:

• 1/2 cup olive oil (I prefer Lucini Premium Select for a peppery finish)
• 1.5 tbsp red wine vinegar
• 1 tbsp lemon juice
• 1 garlic clove (crushed and finely minced)
• 2 tsp dijon mustard (I like Grey Poupon to help emulsify the dressing)
• 3/4 tsp oregano
• 1/2 tsp sweetener
• 1/2 tsp aleppo pepper
• 1/2 tsp sea salt

Step 1: Prepare the Mise en Place

• 2 cups chicken
• 1/2 cup red bell pepper
• 1/2 cup yellow bell pepper
• 1/4 cup tomatoes
• 2 scallions
• 5 basil leaves
• 1/4 cup fresh parsley

While you set water to boil, prepare all your ingredients to streamline assembly later.

Cut the chicken into 1/2-inch cubes and set aside.

Dice both bell peppers into 1/4-inch pieces, halve or quarter the tomatoes depending on size, thinly slice the basil into ribbons, chop the parsley, and slice the scallions on a slight bias.

Having everything prepped and ready will make the final assembly quick and efficient.

Step 2: Cook the Pasta and Vegetables

• 8 oz rice pasta
• 1 cup edamame

Bring a large pot of salted water to a boil and cook the rice pasta according to package directions—usually around 8-9 minutes for orzo.

In the final minute of cooking, add the edamame directly to the pasta pot to warm through and cook together.

This saves a dish and ensures the edamame reaches the right temperature.

Drain everything in a colander and rinse thoroughly with cold water until the pasta is completely cooled, which stops the cooking process and prevents the pasta from becoming mushy.

Step 3: Build the Emulsified Dressing

• 1/2 cup olive oil
• 1.5 tbsp red wine vinegar
• 1 tbsp lemon juice
• 1 garlic clove
• 2 tsp dijon mustard
• 3/4 tsp oregano
• 1/2 tsp sweetener
• 1/2 tsp aleppo pepper
• 1/2 tsp sea salt

In a medium bowl, whisk together the crushed and finely minced garlic, Dijon mustard, red wine vinegar, lemon juice, oregano, sweetener, and Aleppo pepper.

Let this mixture sit for about 30 seconds to allow the flavors to meld.

While whisking constantly in a slow, steady motion, drizzle in the olive oil very gradually—this technique helps emulsify the dressing so it stays creamy and well-combined rather than separating.

I like using Grey Poupon mustard because it acts as a natural emulsifier, giving the dressing a silkier texture.

Once fully emulsified, taste and adjust seasoning with sea salt as needed.

Step 4: Assemble and Dress the Salad

• cooled pasta and edamame from Step 2
• 2 cups chicken
• 1/2 cup red bell pepper
• 1/2 cup yellow bell pepper
• 1/4 cup tomatoes
• 2 scallions
• most of the basil leaves from Step 1
• most of the fresh parsley from Step 1
• emulsified dressing from Step 3

In a large bowl, combine the cooled pasta and edamame from Step 2 with the cubed chicken, diced bell peppers, tomatoes, scallions, and most of the basil ribbons and parsley (reserve a small handful of each for garnish).

Pour the emulsified dressing from Step 3 over the mixture and toss everything together thoroughly, making sure each component is well-coated.

I recommend tossing gently but thoroughly for about 1-2 minutes so the pasta absorbs the flavors without breaking apart.

Step 5: Finish and Serve

• reserved basil leaves and parsley from Step 1

Transfer the dressed salad to a serving platter or individual bowls.

Garnish with the reserved basil ribbons and parsley for a fresh, vibrant finish.

Serve at room temperature or chilled, depending on your preference.

This salad actually tastes better after sitting for 15-20 minutes as the flavors continue to meld together, so it’s perfect for meal prep.

Protein-Packed Chicken Orzo Pasta Salad

Delicious Protein-Packed Chicken Orzo Pasta Salad recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 37 minutes mins

Servings 6 servings

Calories 1400 kcal

Ingredients

  

For the salad::

• 8 oz rice pasta (I always use Jovial gluten-free orzo for the best texture)
• 2 cups chicken (cut into 1/2-inch cubes)
• 1 cup edamame
• 1/2 cup red bell pepper (diced into 1/4-inch pieces)
• 1/2 cup yellow bell pepper
• 1/4 cup tomatoes (halved or quartered if large)
• 2 scallions
• 5 basil leaves (thinly sliced into ribbons)
• 1/4 cup fresh parsley (chopped)

For the dressing::

• 1/2 cup olive oil (I prefer Lucini Premium Select for a peppery finish)
• 1.5 tbsp red wine vinegar
• 1 tbsp lemon juice
• 1 garlic clove (crushed and finely minced)
• 2 tsp dijon mustard (I like Grey Poupon to help emulsify the dressing)
• 3/4 tsp oregano
• 1/2 tsp sweetener
• 1/2 tsp aleppo pepper
• 1/2 tsp sea salt

Instructions

 

• While you set water to boil, prepare all your ingredients to streamline assembly later. Cut the chicken into 1/2-inch cubes and set aside. Dice both bell peppers into 1/4-inch pieces, halve or quarter the tomatoes depending on size, thinly slice the basil into ribbons, chop the parsley, and slice the scallions on a slight bias. Having everything prepped and ready will make the final assembly quick and efficient.
• Bring a large pot of salted water to a boil and cook the rice pasta according to package directions—usually around 8-9 minutes for orzo. In the final minute of cooking, add the edamame directly to the pasta pot to warm through and cook together. This saves a dish and ensures the edamame reaches the right temperature. Drain everything in a colander and rinse thoroughly with cold water until the pasta is completely cooled, which stops the cooking process and prevents the pasta from becoming mushy.
• In a medium bowl, whisk together the crushed and finely minced garlic, Dijon mustard, red wine vinegar, lemon juice, oregano, sweetener, and Aleppo pepper. Let this mixture sit for about 30 seconds to allow the flavors to meld. While whisking constantly in a slow, steady motion, drizzle in the olive oil very gradually—this technique helps emulsify the dressing so it stays creamy and well-combined rather than separating. I like using Grey Poupon mustard because it acts as a natural emulsifier, giving the dressing a silkier texture. Once fully emulsified, taste and adjust seasoning with sea salt as needed.
• In a large bowl, combine the cooled pasta and edamame from Step 2 with the cubed chicken, diced bell peppers, tomatoes, scallions, and most of the basil ribbons and parsley (reserve a small handful of each for garnish). Pour the emulsified dressing from Step 3 over the mixture and toss everything together thoroughly, making sure each component is well-coated. I recommend tossing gently but thoroughly for about 1-2 minutes so the pasta absorbs the flavors without breaking apart.
• Transfer the dressed salad to a serving platter or individual bowls. Garnish with the reserved basil ribbons and parsley for a fresh, vibrant finish. Serve at room temperature or chilled, depending on your preference. This salad actually tastes better after sitting for 15-20 minutes as the flavors continue to meld together, so it's perfect for meal prep.