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high protein chicken orzo pasta salad

Protein-Packed Chicken Orzo Pasta Salad

Delicious Protein-Packed Chicken Orzo Pasta Salad recipe with step-by-step instructions.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 37 minutes
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.